Evidence-Based
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Relaxation Exercises · The tension-release protocol
Progressive Muscle Relaxation
€9.00
A 20-minute guided PMR session that systematically contracts and releases every major muscle group. Clinical research consistently shows PMR reduces sleep onset time by up to 40% in people with hyperarousal insomnia.
Progressive Muscle Relaxation was developed by Edmund Jacobson in the 1920s and has been validated in hundreds of clinical trials. This guided version adapts the protocol specifically for sleep — working from the feet upward, with longer hold times and a slower release rhythm than standard PMR.
Compatible with DeepDrift soundscapes — play any background track at low volume beneath this session.
- MP3 audio — 20 minutes
- Written technique guide PDF
- Instant download
30-day satisfaction guarantee