Pick the muscle groups, set hold and rest seconds. Most PMR scripts lock you into 16 groups for 12 minutes. Here you can do 3 groups for 3 minutes — or the full set with custom timing.
Some anxiety lives in the muscles — a chronic jaw clench, lifted shoulders, a held belly. PMR uses the contrast between tension and release to teach the body what "let go" actually feels like.
The bigger the contrast you feel between tense and release, the more effective the round. If a group feels nothing, you may be tensing too much or too little.
PMR is not safe during an acute injury, recent surgery, or pregnancy complications. Modify or skip groups that cause pain. PMR also doesn't replace treatment for hypertension or other medical conditions.
About 70% of maximum. You want contrast, not strain. If your face goes red or you hold your breath, you're going too hard.
The release is where the regulation happens. Short rest periods miss the contrast. If you're short on time, reduce hold rather than rest.