PMR (Progressive Muscle Relaxation) to Help Release Tension, Relieve Anxiety or Insomnia

This PMR (progressive muscle relaxation) technique will help you release tension, relieve anxiety, manage panic attacks, or insomnia. It is good for everyone, all ages, even kids. PMR (progressive muscle relaxation) is a well researched relaxation technique that is often used and prescribed as a medical treatment for insomnia, anxiety, headaches, stress relief, panic attacks, along with many many other health benefits. Simply google it and you will find lots of info online.
PMR (progressive muscle relaxation ) is a wonderful relaxation technique that helps induce a deep state of muscle relaxation. Physical relaxation leads to mental relaxation and mental calmness. PMR is known to be very effective in helping reduce anxiety, stress, muscle tension and it is wonderful in the management of insomnia.
CAUTION: Please avoid doing this audio if you have hypertension. Be very careful with the amount of tension you apply to any areas that are sensitive to injury or pain like the neck, shoulders, and back. Please listen to the instructions carefully at the beginning of the audio if this is your first time trying PMR. This relaxation technique involves actively tensing various muscle groups. Please use less tension over any area of your body that is sensitive to pain and injury. Please note that vulnerable areas like the jaw, neck or back can be easily injured if too strong of a contraction is applied.
Attributions
Background music "Adrift" by Christopher Lloyd Clarke enlightenedaudio.com
Thumbnail and video visuals www.pixabay.com
SAFETY DISCLAIMER:
The content on this video is for entertainment purposes only. Nothing herein is intended to diagnose, treat, cure, or prevent any mental and physical disease. This video is not meant to be a replacement for medical, psychological or professional counselling. Please do not listen to this recording while driving or operating any machinery. Only listen when you can relax safely.
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[@arvindtripathy2310]

To all the people who landed here in search of peace, I pray God that all get rid of stress, anxiety and other disturbances, and I wish you all achieve happiness and prosperity in life.

[@animekid7562]

Thanks dude, I appreciate that!

[@paulburke7439]

Amen!

[@yakutabhagat6087]

0⁰0⁰

[@yakutabhagat6087]

Yet free é6 👍👍

[@carlosroche4878]

You tube Roxett joyride Carlos Roche Can play music video

[@siggytwiggy]

My therapist told me to look up a video like this to help with my sleeping and my negative thoughts that keep me up and i can truly say this was very helpful.

[@relaxforawhile]

Thanks for sharing!

[@laraalhammouri9138]

Same lol

[@maddz-kn1xw]

same lmao

[@QueenZsWorld]

is the therapists name Alan cause same

[@juantapia7805]

@@relaxforawhile r

[@ashutoshsharma9553]

My therapist shared this video with me and asked me to practice it three times a day. In the beginning of this exercise I was crying.. but I pushed through and after the 15 minutes were over, I felt calm and relaxed.. Thank you for creating this exercise. It's helping me go through every single day.

[@relaxforawhile]

Thanks for sharing! I am so happy this video has helped!! hope you continue to feel better 🙏🏻😊

[@SupahCoolio]

I suffer from anxiety attacks. I've been using this for 2 months now. Currently sitting in the car outside of a grocery store, using this to level my stress. This video is a great companion to have when you are in distress mode and need to calm down quickly.

[@ritashah8494]

H you are courageous helping self is how you start. Good luck. This will pass

[@OgreMoto]

I’ve literally had worried thoughts non stop, 24/7, and at the end of this my mind was completely blank for 5-10 minutes. I can’t remember the last time I felt peace like that.

[@saharawilcock1463]

My D.O. just recommended me this for my anxiety. First time using it and I can already feel it working.

[@melissabenner]

Wow is all I can say. Started having a panic attack while falling asleep, sat up and tried to take deep breaths and calmed myself but couldn’t stop the body shakes which turned the panic back on. Found this video and it completely slowed everything down for me and before I knew it I was not even realizing how relaxed I was an no more body shakes. At first it wasn’t helping but I pushed through and eventually it worked!

[@MisterWhatWhat]

This is one of my favs. Towards the end there was maybe 15 seconds where I truly thought about nothing and was relaxed for the first time in probably a decade or more. Thank you!

[@hadi2397]

I was a massive skeptic about things like this, but since I was introduced to it by my doctor I've felt so much better. I have eczema and my eczema has improved massively just by using this, it's surreal.

[@yourbiologicalfather6385]

I have emetophobia and I'm currently seeing a therapist to work through it, she recommended me watch a few guided videos on progressive muscle relaxation. It's been really helpful so far, I was in the middle of an anxiety attack earlier and I decided to switch this on and I feel way better than I did before! Thank you, this video has really has done some wonders for my constant anxiety and stress.

[@lemonlemon7186]

My therapist recommended that I listen to this as part of my bed time routine. I haven’t made it through the entire video yet 😌

[@jessicaepps5857]

I listen to this almost every night and I usually can never make it through the whole thing since i fall asleep!

[@Xrysalys]

This is my new favorite drug. Relaxation. Wow. I suffer from persistent anxiety and depression. Do this every day and when anxiety shows its face...meet it head-on. Thank you.

[@triciabingham8710]

I take a couple of breaks during the day to do this. Keeps me calm and focussed and helps with my chronic insomnia

[@lancer1982]

i did this in 7th grade music history class. i woke up and my body was so calm and loose and painless. no tension. it felt so nice. everyone else was asleep

[@serenamisaebrown]

My psychology teacher made us do this and half the class fell asleep

[@michaelsatchell8594]

I know us too.

[@hmabboud]

I can never do that! How are you doing?

[@oneminutefacts3091]

hello serena

[@Love-Runs-Blind]

Relax.................................

[@mlgprogamer2973]

Hahahahaha

[@Ladybedazzledkraykray]

I work a physically demanding factory job, and this helped with my pain :) Going to listen to this every night now :)

[@fade410]

I have been using this specific video for the past two years. Recently my anxiety has shot through the roof during my covid recovery. This video has helped me so much and it will continue to help me. I really appreciate your tone. Much love to you and yours!

[@nicolep141]

I am also here because my covid recovery is bringing out the worst of my anxiety. So glad to know I’m not alone.. thank you 🤍.

[@sarasmr4278]

I hope you are both doing well now! Best wishes to you and yours 💜

[@courtneycacchione9924]

I’ve been also using this video for a couple years now. I’m recovering from covid and also experiencing an uptick in my anxiety. Is there a reason why this happens?

[@fade410]

I wish I had an explanation for you. I know things have gotten a lot better for me. Just be kind to yourself and take your time. I wish you luck in your recovery.

[@sarasmr4278]

@@courtneycacchione9924 it could be related to histamines. I was just reading last night about low histamine diet for long covid. I have histamine intolerance and the diet makes a huge difference. Histamine acts as an excitatory neurotransmitter (it can make you anxious) as well as being very important in immune response.

[@xyZer0_]

I've been suffering from panic attacks for a decade now and I had nothing that consistently helped. I really tried everything, but this video in particular has never failed me once. I'm so grateful you made this and that I found it 2 months ago. Thank you so much, you can't imagine the relief I feel everytime it's working. Years of searching and the solution was a 15 minute video with relaxing music, a calming voice and gentle instructions. Thank you 💚

[@loneblown]

Very helpful for my anxiety and panic attacks. Thank you!!

[@saitamasensei5154]

Same

[@itsmebethd2653]

Same here hun

[@hogdaddy3768]

Bruh..... i just took a huge dump. Feeling super relaxed r8 now

[@shwetasharma138]

eVEN I HAVE SAME, WILL IT HELP REALLY?

[@nebinjos9981]

@@shwetasharma138 yes it helps.. Do it regularly

[@gordon.5556]

This really helped my Anxiety. Thank you so much. All the best to everyone who reads this. ❤

[@KaylaF-bv1fx]

I've got anxiety, panic disorder, agoraphobia, ocd, some tics, and my therapist brought up screening for adhd. (Im only 14, and i still need to get through highschool, its a lot to deal with sometimes). So to help with my tics (that just showed up after Christmas) she told me to listen to this whenever they get out of hand 😁

[@blessedbeauty0118]

Praying you’re healed from all those disorders sweetie. You got this!!

[@sumedhsawant6155]

I pray to God that you defeat all those problems in your life. And I am sure that you will be a happy person

[@jessmiller3981]

My therapist also sent me here. I was having such bad thoughts and anxiety. I was basically having a panic attack which usually happens before I go to sleep and this helped me SO MUCH. I can’t even begin to explain how happy I am that videos like this exists and go see all of the people in the comments who have gotten the same things out of this video. You’re amazing. Thank you so much❤️

[@justteezee360]

I hope it helps me thanks❤

[@wamiqazra]

Me also

[@jesusisthewaythetruththebe5695]

THANK YOU SO MUCH for making this , this helped me radically in the past and deterred suffering. Now I am sharing it with my fiancée who is having some anxiety and now it’s helping her! God bless you. Jesus Christ appeared to me in a radical way and changed my life forever I pray you become saved

[@relaxforawhile]

this is so wonderful to hear!!

[@SimonMartinForPrimeMinister]

God bless you I love Jesus

[@courtneycacchione9924]

I’ve been using this for a few years now, but I also wanted to note that this is a great mid day pick me up when I’m feeling sluggish. Interestingly it energizes me afterward. Before bed it’s perfect for sleep and it’s perfect for anxiety anytime!

[@jon6618]

It might be the 700th time I’m listening to this for sleeping and still the best

[@esmak725]

Thank you Joanne. It worked like a charm. What a soothing voice!

[@aubreyb8575]

Currently, I’m suffering from chronic pain in my neck and back caused by scoliosis. As a result, I have been getting more and more migraines and tension headaches so severe that I have made numerous hospital visits. Recently, I had to stay overnight and I was on an IV just to relieve a single migraine. In addition to this, I suffer from depression and anxiety and those alone cause headaches. The two issues paired together are creating a nightmare for me. My doctor recommended this video to me to ease my mind and muscles. Just tried it for the first time, and while I can’t say that all the pain in my neck has gone down, it is drastically relieved which is saying a lot. Some of the strongest pain killers haven’t done anything for me. This is also the first time in a while where my heart has been at a normal, healthy rate now that my anxiety is calmed. I think I might get some sleep tonight after all (I also suffer from insomnia.. 😓)

[@bridgetr6334]

We use this in one of the groups at the hospital. Now I use it every day at home to help me relax. Love this one.

[@amyr6227]

I listen to this at least twice a day. It's my favorite.

[@RudyGold]

This really does work, no idea how and don't care because it gets rid of my anxiety. Thank you so much!

[@relaxforawhile]

+Rudy Gold So Happy to know that this helped relieve your anxiety! Have a great weekend :-)

[@varalakshmi9922]

ТТТrу this Grеаt prоduсt twitter.com/da0f5ff55bda34db5/status/742668391975096320. Hааааvе bееn аblе gain 10 lbs in thrееее mоnth!!! Рrоgrеssivе Мusсcle Relахаtiоn WIТH Musiс

[@nou8373]

@Gavin Bahan what’s your issue?

[@destinedbykay4982]

My therapist recommended this and I am so grateful. I know I have more work to do on quieting my mind and practicing more mindfulness.

[@richardmabe4186]

This is just right for me thank you, lovely kind gentle sounding voice too.

[@tysonjame9637]

My therapist recommended this to me and it has changed my whole view of situations that require calm critical thinking. If you’re someone who suffers from major anxiety and can’t think straight in stressful situations this is 100% for you. Hopefully it has the same mental calming effects on you as it has on me.

[@relaxforawhile]

Thank you for sharing your experience! It means a lot to hear that my video has had such a positive impact on you. It's always my goal to create content that helps and inspires others, so your comment really made my day. Keep up the great work on your journey to feel calmer!

[@zuhamalik1662]

My therapist first told me about this video when I started therapy. It helped me so much then. I just came back to this after almost two years of being completely overwhelmed. I'm so grateful for this content.

[@relaxforawhile]

Thank you so much for sharing your experience! I'm glad to hear that the video helped you then and that it continues to be a source of support for you. It's always great to know that my content is making a positive impact.

[@amberrose8877]

listening 1st time today help recover for my anxiety and panicattacks. fingers crossed 😊 x

[@jamesrobertjackson]

Did it help? I hope you are well.

[@flatlinerking]

Details kid... How did it make you feel?

[@nebinjos9981]

Come on kid

[@keyough]

This is fantastic. Thank you. I am suffering from Derealisation and this has helped me relax in tough times. Thank you!

[@brandonmalik6641]

currently trying to do it for that as well does it help?

[@alyssarenee1992]

It most definitely helps for derealization, and depersonalization. I suffer from both. And these are amazing.

[@Norules1704]

yea especially when things get rough I get a cup of tea and listen to this. It does wonders.

[@ChaoticNeutralMatt]

Tough times, glad it helps.

[@TheRealTorG]

So tired of watching life on tv. Hope you guys have had some success, any tips?

[@SupahCoolio]

My psychologist told me to do this 5 times a week. I'm so happy that I came across this video, it's very helpful so I don't have to think so hard on my own

[@bry8eyes]

You saved me from a panic attack, thanks!

[@jamsee1]

Hi Joanne, This audio is a lifesaver. Have been listening to this for a while, not just the fact that the exercises help with the body combat tension/anxieties but your voice helps me feel calm to relax before the start of a working day. Thank you ever so much for this... It helps a forlorn man so much and i'm sure many others who consistency listen to it. Thanx, James xo

[@carolinemiles307]

Just like the other listeners I have found your relaxation practice wonderful as well as your reassuring voice. Was having a bit of an anxiety moment so I used your practice & feel almost human again! Thank you!💜

[@KittyPrydeVFX]

I was having awful panic attacks, and was directed to this...and thank goodness that I was. This is sooooo helpful.

[@fran_jk]

This is so wonderful! I didn't realize how much tension I carry in my body. Thanks you!

[@mama_quartz]

At a time when grief and depression have me in a chokehold, i needed something to help me calm down. I do this at ..well, when we still had our day center i would do meditation and relaxation for my peers after a group..they said my voice was beautiful and made them feel safe calm and relaxed. But i cant do it on myself lol.. i loved this. I felt like i was being comforted by a mother. You are a mum, arent you? ^_^ the only thing for me was i had to tense everything twice. So i tensed, held and let go, then repeated while you spoke about feeling relaxed. I did a chakra clearing before this too, so i feel much, much better! Of course I'll need to do it every day to see real progress, but you have a lovely soft voice, very feminine and delicate. I feel relaxed and comforted for the first time in months..thank you so so so much ♡♡♡

[@relaxforawhile]

+Emmie pendleton Hello Emmie. I am so sorry I haven't replied to your comment here!! For some reason I did not see it here until now yet you sent this a few months ago. I always try to respond. My apologies :(. Yes I am a mom. I have 2 children. I appreciate your feedback and thanks so much for your kind words. I am so sorry to hear you are in grief and depression. I hope you are feeling better since the time you sent this as its been a few months. Sending you healing wishes. Much love, Joanne xx

[@alisonliparoto9943]

I’ve been using this specific meditation video for several years now and it never fails to help me.

[@kstar1489]

My therapist recommended this video and I’d like to thank you. Though it doesn’t always make everything go away it does help a lot. Thank you so much

[@ThatGirlOnYoutube]

felt so relaxed after doing this - my mind was silent and I couldn't feel my arms they were so relaxed. will definitely do this again

[@madelineevans3431]

took too many adhd meds hearts beating pretty fast and this helped it not escalate to a panic attack

[@Catherine_-hk1bq]

I use this with my psychotherapy patients. We love it!

[@coreytron5382]

relax for a while asmr amazing muscle Relaxation think you and god bless you

[@sheilaingram3896]

So peacefully rested. Best I've felt in yrs

[@marymoonen4001]

I am a counselor who teaches this to my clients, and I will happily encourage them to use your video, excellent job!

[@relaxforawhile]

Awesome! Thank you Mary!

[@tangchiprathomo819]

It really helps me to relax my muscle. Thank you, Joanne.

[@emperor_ivan]

Thank you so much, this definitely helps me get through those tough times. Very helpful.

[@chrislawrence6381]

I really find this works and my puppy now lies next to me and relaxes as well. Thank you.

[@lakshmans5240]

This is being used at home for quite some years. Found very soothing and helpful.

[@vikasvicky6311]

My therapist made me do this and it really helped a lot I was searching for this video and finally got it

[@beckydickinson9064]

This is brilliant, I use this every night before I go to sleep to wind down for the day.

[@relaxforawhile]

Hi Becky :) I am so glad this helps you relax at night! Thanks for commenting here and letting me know as this really inspires me to keep uploading on my channel. Have a great week ahead!xx

[@beckydickinson9064]

+ASMR Relax For A While Any time! Thanks for the upload, you've helped me a lot :)

[@francobohorquez2320]

Incredible, I am so grateful! Blessings to you and all recovering from burdens here!

[@errolharrison5782]

Thanks I feel so much more calm and relaxed and that voice is so soft and soothing :)

[@timmontagjr.3171]

There are a variety of videos similar to this, but for whatever reason your video just works the best. 👍

[@Ayushsingh-qz6xh]

Please never delete this video .

[@garrett4299]

I just tried it for the first time because they recommended I try it when I was in the psychiatric hospital. It really helped me clear my mind. Thank you so much ❤️

[@estellan6222]

My therapist showed me this video. I use it almost every night

[@outlawgoalie30]

Love doing this the night before hockey games, as a goalie it can get pretty stressful on my mind and muscles! Thanks for the video

[@relaxforawhile]

+outlawgoalie30 I am so happy to hear that! Here is another longer version of the same relaxation exercise. kzbin.info/www/bejne/bGGYZJekfpmFrsk Thanks for the feedback. Take good care!

[@mattewli1832]

+Relax For A While thanks

[@mmd111111]

outlawgoalie30

[@user-js4tl8ed3b]

This meditation has helped me greatly over the last two years. Thank you 🙏🙏

[@masterglen3]

You have a lovely voice. Thanks!

[@relaxforawhile]

+masterglen3 Thanks so much. I appreciate your feedback!!

[@syazwinaireena3499]

Just wanted to thank whoever made this video, it has helped me sleep for the past year ❤️

[@punjabimusic03]

Life saving stuff I had panic attacks anxiety depression. Use this video, box breathing and imagery visual meditation I’m off antidepressants from last 3’weeks I’m almost feeling normal now.

[@christinemiller749]

My therapist recommended this 5 days ago and I only made it through majorly of the video one time. This is something I wished I found sooner..

[@pamelashelton9821]

This is one of my favorite relaxation videos. But as soon as I drift off to sleep an extremly loud ad wakes me up. Thanks KZbin!! 😟 Is there any way to purchase or download these without having to pay for you tube premium for the rest of my life?

[@tourlife5086]

I love this recording I listen to it every night and it helps me to fall asleep please comment back if you used this for your sleep anxiety too

[@hollymanning9665]

This has worked wonders with my husband and myself . Wow.

[@TheMissmaryjane17]

My therapist suggested I look this up and I got to be honest: I was really convinced it wouldn’t be able to help me. But oh my goodness that soothing voice with simple words made an incredible 15 minutes. You are awesome!

[@relaxforawhile]

Thanks for sharing!

[@veronicavillarico9339]

I was having a neck and shoulder pain then I tried doing this to relax my muscles, it worked! Thank you

[@Grayvorn]

Thank you so much for all you do to help us relax and de-stress. Just....thank you ❤

[@LotusDreaming]

This is the video the FND clinic I go to uses to teach trauma victims to do PNR, I found it from their recommendation so if you’re not sure this is worth trying I have literally been prescribed listening to this video and doing this once a day by one of the best FND treatment centers in the US.

[@romeoarnauroigmolina8851]

thank you so much i am very stressed and this gave me 15 minutes of peace

[@danielburke2784]

This is so good for my mental/physical health, seriously thank you

[@SleepyCatMeditations]

This is such a fantastic track - I have lost count of how many times I have used this over the last year or two :)

[@chrislawrence6381]

This really helps my anxiety and my puppy is relaxed as well - thank you

[@Snap.Crackle.Pop.]

I found this effective, easy to follow and the vloice was not annoying.

[@KurSteph]

I used it for my therapy sessions and they love it😍

[@dylansmith4450]

Whoever made this video is amazing seriously. It has never once failed to make me feel better. Thank you so much

[@relaxforawhile]

If you like this video, here are a few of my other progressive muscle relaxation videos you can also check out :) kzbin.info/www/bejne/eGTEn3eeYs-rrZY kzbin.info/www/bejne/baivepR5mpKal68 kzbin.info/www/bejne/bGGYZJekfpmFrsk kzbin.info/www/bejne/baOUqKdjes5qfbs kzbin.info/www/bejne/kIergH6nbpaInpY

[@markbrawn5224]

Relax For A While ASMR

[@shirleythomas8890]

Definitely love this video audio bc i have severe anxiety and panic attacks and nightmares witch cause insomnia i do this routine nightly

[@cashmoney1779]

Therapist recommended this exact video. I was skeptical and put it off for a while, but I have to say I'm glad a did this, so reader, the answer is yes, you should.

[@Rikiid_]

I told my therapist I’m really anxious at night & hardly get good sleep because I don’t sleep soundly but I felt really relaxed after this

[@aanngguusscclliinntt]

This video is great to help relax enough to drift off to sleep whilst going through cannabis withdrawal and suffering Insomnia. Thanks a lot.

[@ABirdOnTheMoon]

I’ve been having nocturnal panic attacks and waking up with so much tension in my body .. similarly, sometimes my body is so tense to relax and sleep .. (I am dealing with trauma and cPTSD) and I found you because everything I tried didn’t help and I’ve been sitting with my tension for hours now .. I cried my eyes out and that didn’t help relief the tension out but this did .. I feel much better .. There are still areas where I still feel tense .. like my spine and my limbs always go stiff (some of it is pain memory) and though this helped .. it’s not completely gone. I will try this some more times and hopefully it will be helpful for the long run

[@Dana-cb7vk]

My VA Dr. recently pushed this in my direction. Giving another try tonight in passing thought. Then again before work tomorrow. :)

[@cheeriorodriguez5425]

I enjoy this video so much I do this video first and then I spend time meditating in prayer for about 30 minutes alone with Jesus. I do take CBD for many things as well and these things are so very important, because as a human being we are just like a precious flower, even flowers need to be tended too. Before we go to our true home with our Father Jesus. Amen

[@10Slayer01]

I've been trying to practice PMR for a while now, and this video was the first that allowed me to feel truly relaxed. Thank you!

[@relaxforawhile]

This is wonderful to hear!

[@esachan_]

3 minutes in and I'm already starting to relax / calm down. I'm an engineering student btw, and I was working on my plate a while ago, but I messed up by misspelling a word! One word! I was so frustrated and feel like crying a while ago until I searched a website to calm down and found this link. It really is effective. I'll probably come back here more often to calm down. Thanks for this vid! 💞

[@jeaninewagner9919]

This was the most amazing, relaxing 15 minutes of my life. Thank you.

[@josephtriplett7788]

very powerful thank you for this gift of relaxed meditation!

[@timmontagjr.3171]

Somehow this always works and helps me fall asleep when I’m stressed out about the jobs that I have interviewed for but haven’t heard back from yet! 😲🥱😴

[@relaxforawhile]

Wonderful!

[@Uka204]

Beautiful,so helpful,thank you.

[@christinaewen1284]

My therapist suggested I try this, I find it helpful before bed to help with racing thoughts so you fall asleep.

[@psjlund]

Such a pleasant, warm voice!

[@relaxforawhile]

Hello Peter! Thank you for the compliment :) Hope you check out my other audios and I'd love for you to visit my new website that will be an online non-profit relaxation room where you will be able to listen to my guided relaxations via your desktop or mobile at your leisure :) Stay tuned for the website URL very soon!! Thanks again for your feedback. It made my day!