PMR

What is PMR?

PMR (Progressive Muscle Relaxation) is a CBT-based relaxation technique which works actively tensing and then relaxing muscles to reduce physical tension and calm the nervous system. PMR is a practical skill designed to help your body settle when stress or anxiety is high.

Let's begin PMR

You don’t need to do anything perfectly, just follow along at your own pace.

If at any point a movement doesn’t feel right, feel free to skip it or simply notice the area with kindness.

This is your space to slow down, reset, and breathe.

Let’s begin.

[Audio: Let's begin PMR]

Keep track of your PMR practice

If you are new to PMR, focusing on daily practice for the first few weeks helps train your body to recognize and release tension more effectively.

I prepared this simple table for you to start practicing PMR consistently. You can download it on your phone and use it to track your progress.

For the best results with Progressive Muscle Relaxation (PMR), it is generally recommended to practice daily—ideally 1-2 times per day.

Would you like to reuse this template or create your own?

This activity was built with SpaceCare. It is an example of the type of content that you as a professional could offer as a practical exercise to new or existing clients.

Developed with former NHS clinicians, SpaceCare helps professionals turn their expertise into structured, interactive care activities that:

• Attract new clients through shareable links
• Can be personalised to existing clients
• Reduce repetitive admin between sessions

Create once.

Reuse anytime.

Share securely.

• Learn more
• Create your own