How does progressive muscle relaxation (PMR) work?
1. While inhaling, contract one muscle group (for example your upper thighs) for 5 to 10 seconds, then exhale and release the tension.
2. Give yourself 10 to 20 seconds to relax, and then move on to the next muscle group (for example your buttocks).
3. While releasing the tension, focus on the changes you feel when the muscle group is relaxed.
4. Gradually work your way up the body contracting and relaxing muscle groups.
From: Progressive Muscle Relaxation for Stress and Insomnia WebMD Medical Reference
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