Stress, tension and poor sleep often come from muscles that stay tight for too long. Progressive Muscle Relaxation (PMR) is an easy, effective way to release that tension — by intentionally tensing, then relaxing groups of muscles. Do this 10–20 minutes a day and many people notice calmer mind, better sleep and less physical pain.

Below is a simple, patient-friendly version of the Modified Jacobson technique you can use at home.

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Before you start — preparation

1. Find a quiet place. Lie on your back on a bed, sofa, or yoga mat. Make sure you won’t be disturbed.
2. Comfortable position. Lie flat, arms by your side, legs slightly apart, eyes gently closed. Remove tight clothing or shoes.
3. Timing. Best done once or twice daily — morning and/or before bed. Allow 10–20 minutes.
4. Breathing. Breathe slowly and naturally. Don’t force your breath.

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How the method works (simple idea)

You will tighten a muscle group for 5–7 seconds, notice the tension, and then release it slowly for 10–15 seconds. Focus on the difference between how the muscle felt when tense and how it feels when relaxed. Move in order through the body from hands to feet (or vice versa).

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Step-by-step script (easy to read and follow)

1. Hands and forearms

• Make a fist with your right hand. Squeeze tightly. Hold 5–7 seconds.
• Now slowly open your hand and let it go limp. Notice the heaviness and warmth. Breathe out.
• Repeat with left hand. Then squeeze both hands together, hold, and release.

2. Upper arms and shoulders

• Bend your arms and tighten your biceps (as if showing muscle). Hold, then release.
• Shrug both shoulders up toward your ears as hard as you can. Hold, then drop them down and feel them fall heavy and relaxed. Repeat once.

3. Face and jaw

• Wrinkle your forehead and raise your eyebrows. Hold, then smooth them out.
• Frown and pull the eyebrows together (feel the tension between your brows). Hold, then relax.
• Close your eyes tightly (don’t squeeze too hard). Hold, then relax.
• Press your tongue to the roof of your mouth gently and hold, then relax.
• Clench your jaw or bite gently (not harmful) — hold, then relax and let your jaw hang slightly open.
• Press your lips together tightly, then release and feel the face soften.

4. Neck

• Gently tilt your chin to your chest and hold the tension, or turn your head gently to the right then left, feeling the neck muscles work. Hold briefly, then relax completely.

5. Upper back and chest

• Pull your shoulders back and press them into the bed (tighten upper back). Hold, then relax and feel the chest and back ease.
• Take a deep, slow breath and expand your chest. Hold the breath for a moment, then exhale slowly and relax.

6. Abdomen

• Suck in your belly and tighten the stomach muscles. Hold, then release and let your belly become soft and light.
• Now push the belly out (inflate it slightly) and hold, then relax.

7. Lower back and hips

• Arch your lower back slightly (press the small of your back into the bed if comfortable). Hold, then relax.
• Tighten your hip and buttock muscles, hold, then release.

8. Thighs, calves and feet

• Tighten your thigh muscles strongly. Hold, then let them go heavy.
• Point your toes up toward your face (tighten calves), hold, then relax.
• Curl your toes down or tense all muscles in your feet, hold, then release and feel the warmth and heaviness.

9. Whole-body squeeze (final)

• If you wish, give a full-body gentle tense: clench fists, tighten arms, legs, and shoulders together for 5 seconds — then release everything at once. Enjoy the wave of relaxation.

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Termination — waking up gently

• Stay lying quietly for a minute and notice how your body feels.
• Take 3 slow, deep breaths.
• When ready, wiggle your fingers and toes.
• Count slowly from 1 to 4, then back from 4 to 1.
• Open your eyes, sit up slowly, and sit for a moment before standing.

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Tips for success

• Focus on feelings — the key is noticing the contrast between tension and relaxation.
• Don’t rush. Move at a calm pace. If your mind wanders, gently bring attention back to the body.
• Use it regularly. Daily practice gives the best results. Even short 5–10 minute sessions help.
• Combine with breathing. Inhale when you tense, exhale when you release.
• Keep a log. Note how you feel after each session — mood, sleep, pain, or stress levels.

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Who should be careful (precautions)

• If you have painful or recent injuries, avoid tensing that area without medical advice.
• If you have severe high blood pressure, glaucoma, or recent surgery, discuss with your doctor first.
• Pregnant women should use gentle tension only and check with their doctor.
• If this exercise makes you feel faint, dizzy or very uncomfortable, stop and rest.

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Benefits you can expect

• Reduced muscle tension and physical aches
• Calmer mind and reduced anxiety symptoms
• Better sleep quality (especially when done before bed)
• Lowered heart rate and breathing rate after practice
• Improved focus and emotional balance

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How long until it helps?

• Many people feel immediate relief after one session (lighter, calmer).
• For lasting changes — practice daily for 2–6 weeks.
• Combine PMR with other healthy habits: regular exercise, sunlight, sleep routine and therapy when needed.

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Optional: Making an audio guide

You can record yourself reading the steps in a slow, calm voice — or use a guided audio recording. Play it and follow along. This removes the need to remember each step and helps you relax more deeply.

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Final note

Progressive Muscle Relaxation is a gentle, evidence-based way to reduce stress. Start slowly, be kind to yourself, and practice regularly. If you have chronic pain, severe anxiety, or medical conditions, check with your doctor before starting.