Progressive Muscle Relaxation

Anger lives in the body, not only in the mind. PMR is the systematic release of the physical tension anger leaves behind.

When you're angry, muscles contract: jaw, shoulders, chest, hands, stomach. This tension signals threat to the nervous system, maintaining the alarm state even after the trigger is gone. Progressive muscle relaxation (PMR) reverses this directly.

The technique: tense each muscle group for 5–8 seconds, then release completely for 15–20 seconds, moving through the body systematically.

Sequence: hands → forearms → upper arms → shoulders → face (jaw, eyes, forehead) → neck → chest → stomach → thighs → calves → feet.

The contrast between tension and release teaches the nervous system what relaxation actually feels like in that muscle. Over time, you develop the ability to detect tension earlier and release it voluntarily.

Evidence: PMR has a strong evidence base for reducing physiological markers of stress, lowering resting cortisol, and improving emotional regulation. Most effective when practised daily for 15–20 minutes, with benefits compounding over weeks.

In real life: David practises PMR every evening for 3 weeks. He notices that his shoulders are chronically tense. He'd never registered it before. After two weeks, he begins catching the tension during the workday and releasing it before it builds.

🎯 Takeaway: Anger is stored in the body. PMR gives you a daily way to empty the tank.

Try this

Tense your hands as hard as you can for 8 seconds, then release completely. What do you feel in the moment of release? Where else in your body do you hold tension right now?

📱 In the app: Tools → Grounding