Have you ever felt like you were trying too hard?
Your shoulders tense, your sleep disrupted night after night.
Perhaps that’s your body and mind gently signaling, “I need a break.”

Today, I’d like to introduce you to PMR Relaxation—a simple yet highly effective method for calming the nervous system and restoring inner balance.

What Is PMR Relaxation?

Progressive Muscle Relaxation (PMR) is a technique that helps you achieve deep relaxation by deliberately tensing and then releasing your muscles.
Originally developed in the 1930s by American physiologist Edmund Jacobson, PMR—also known as “Zenshin-teki Kinshikan-ho” in Japanese—invites you to cycle through the body, part by part, tightening and then letting go.

By consciously alternating between tension and release, PMR helps uncover hidden stiffness and guides you into a deeper state of calm.

Why Letting Go Matters

Every day, we are flooded with stimulation and information.
Crowded commutes, screen-time conversations, never-ending to-do lists—
These all subtly contribute to physical tension, especially in the shoulders, neck, back, and face.

PMR encourages you to intentionally contract those tense areas so that you can more fully feel the release.
It’s through the process of “notice, then let go” that we bring balance to the autonomic nervous system, inviting true healing into both body and mind.

How to Practice PMR

Try this practice before bed, or whenever stress starts to build.

1. Find a quiet space where you can sit comfortably or lie down.
2. Take a few deep breaths to settle your body and mind.
3. Start with your toes: Squeeze them tightly for about 5 seconds.
4. Release suddenly, and tune into the feeling of letting go.
5. Move up the body in sequence—calves, thighs, abdomen, shoulders, arms, and face—repeating the same tension-release process.
6. At the end, let your entire body go limp and rest in stillness for a moment.
7. If you close your eyes and focus gently on your breathing, the relaxation can deepen even more.

The key is not to strive for perfection.
Even if you don’t feel like you’re “doing it right,” simply noticing your current state is already enough.

Benefits of PMR

Whether it’s a sleepless night or a tension-filled day, PMR offers many benefits:

・Relieves muscle tightness
・Deepens your breathing and activates the parasympathetic nervous system
・Reduces anxiety and nervousness
・Clears the mind and soothes emotional unrest
・Helps you fall asleep more easily

Many people report that practicing PMR while lying in bed helps them drift into restful sleep.
It’s also great for calming nerves before giving a presentation or attending a meeting.

From Holding On to Letting Go

Effort isn’t the only path to peace.
We often place value on endurance and perseverance—but if we keep tensing up, both our muscles and hearts become fatigued.

PMR offers a gentle way to release daily tension.
Letting go doesn’t mean giving up—it means offering yourself forgiveness, kindness, and care.

Only when we become familiar with both tension and release can we begin to understand true tranquility.

Living Gently and Softly

PMR requires no special tools or space.
Just your body and a few quiet moments.

At the end of your day, take a moment to thank your body and your heart.
Ease into softness. Let it gently unfold.

As the Japanese saying goes:
"Ki wa nagaku, kokoro wa maruku, hara tatezu" —
"Let your energy be long, your heart be round, and never let anger rise."

Why not welcome PMR as one small, kind practice toward living with a gentle and open heart?
Thank you for reading.
Wishing you a peaceful night and restful sleep.