Progressive Muscular Relaxation

In this video, part of the Attention series, we shift focus to the tension in our muscles and learn how to release it with intention.

Progressive Muscular Relaxation (PMR) is a core technique in anxiety management, widely taught by CBT therapists. When we relax our muscles—deliberately letting go—we also encourage our mind to release its grip on troubling thoughts or emotions. By focusing our attention on the body, we gently interrupt the cycle of anxiety.

A helpful addition to this exercise is repeating the word relax as you exhale and release each muscle group. Over time, this word can become a cue for your mind-body connection to automatically let go.

To start, practice PMR when you're feeling okay, not particularly distressed. Rate your anxiety on a scale of 0 (no distress) to 10 (worst distress) before and after the exercise to see what impact it has. Does your distress level decrease?

Once you’re comfortable with the process, try it during mild or moderate distress. By then, the exercise will feel more natural and fluent. Even if your distress doesn’t drop from 10 to 0, reducing it from 5 to 3 in just a few minutes is a meaningful improvement—a great return on your investment of time and effort.

Other videos in the Attention series

If you find my practical, skill-building videos helpful, please take a look at these:

1. Soothe your emotional distress with sensory stimuli

2. Why turning our attention towards something soothing works better than suppressing unpleasant thoughts and emotions

3. Using visualisation and breathing to soothe your mind

4. Emergency self-soothing using the tennis ball massage

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