PMR Progressive Muscle Relax 4+

This app has the best pacing, voices, and custom features. You can change the tension and relaxation times. Customize the muscles in a session. 10 real voices.

This app is designed to help your greatly reduce your stress, anxiety, trauma, and other conditions which cause you to be tense by developing your ability to relax muscles, along with improving your overall health and wellbeing. This app allows you to develop the neurological/physical skill of relaxing your muscles on demand. When your muscles are relaxed, you will feel less tense. Relaxing your muscles is a skill that must be developed through practice, practice, and more practice.

With this app you will be guided through Progressive Muscle Relaxation (PMR) sessions. We call this Muscle Relaxation Training, because that is what PMR accomplishes. Doing Muscle Relaxation Training actually creates new neurological connections that allow you to relax specific muscles on demand. Yoga, traditional mediation, mindfulness meditation, and PMR all help you achieve a state of deep relaxation, which reduces stress and improves your overall health and well-being. But only PMR creates growth of neuron fibers (dendrites) that make the connection from the thought (relax calves) and the muscle neurons of the calves.

Here is what happens when you are triggered, based on our research and treatment of hundreds of people with misophonia.

You can customize the muscles you work in your PMR sessions, the tension and relaxation times, and choose from 10 different real voices.

The app includes two sessions with variation in the muscles used. We suggest you alternate between these. You can select one of six music options to help you relax and one of six background noises. For a quick start to reduce your tension, we suggest you complete several sessions every day for two weeks. After 14-20 sessions, you can start Sequential Relaxation and Total Instant Relaxation (Ragdoll).

Advanced (paid) features allow you to customize your training sessions to focus work on the areas you need most. You can add or delete muscles from a standard session and then save it as a user defined session.

Additional advanced features include 1) multiple voices, 2) control of the tension time, 3) control of the relaxation time, 4) reducing the amount of talking during the session, 5) options for beginning and ending the sessions, 6) variations in session beginning and ending and 7) as stated above, customize the muscles you work.

For best results, we suggest you do several PMR sessions each day for two weeks, then decrease to one or two sessions per day over the next two weeks. After this, you can reduce to one session per day. We suggest you continue to do one session per day as this helps you overall health and wellness.

After you have completed 14-20 relaxation training sessions, you should Sequential Relaxation (SR) and Total Instant Relaxation (Ragdoll) sessions. Do three SR sessions per day and five Ragdoll sessions as practice. You do not need to use the app for Ragdoll sessions as these are very short.

To reduce feeling tense, relax you’re your muscles quickly (Ragdoll) and eliminate excess muscle tension.

Help with Sleep: If you have trouble going to sleep, then you can do a relaxation training session in bed with the lights off. This will usually help a person go to sleep quickly. With the advanced features, you can select an ending that promotes going to sleep (if you can stay awake long enough to get to the end of the session).

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