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

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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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All bedtime stories reside in the public domain.
Sleep Hypnosis, ASMR & relaxation videos are original content by Joanne D'Amico
Narrated, produced & recorded by Joanne D'Amico
Edited and produced in Adobe Audition and Wondershare Filmora
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Опубликовано:

28 фев 2014

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Комментарии : 635

@siggytwiggy 3 года назад

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 3 года назад

Thanks for sharing!

@laraalhammouri9138 3 года назад

Same lol

@maddz-kn1xw 3 года назад

same lmao

@QueenZsWorld 3 года назад

is the therapists name Alan cause same

@juantapia7805 3 года назад

@@relaxforawhile r

@ashutoshsharma9553 8 месяцев назад

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 7 месяцев назад

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

@SupahCoolio 5 лет назад

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 8 месяцев назад

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

@OgreMoto 2 года назад

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.

@melissabenner Год назад

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 5 лет назад

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 3 года назад

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.

@saharawilcock1463 5 лет назад

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

@Xrysalys 9 месяцев назад

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.

@yourbiologicalfather6385 5 лет назад

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.

@serenamisaebrown 7 лет назад

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

@michaelsatchell8594 5 лет назад

I know us too.

@hmabboud 5 лет назад

I can never do that! How are you doing?

@oneminutefacts3091 5 лет назад

hello serena

@Love-Runs-Blind 5 лет назад

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

@mlgprogamer2973 4 года назад

Hahahahaha

@arvindtripathy2310 3 года назад

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 3 года назад

Thanks dude, I appreciate that!

@paulburke7439 3 года назад

Amen!

@yakutabhagat6087 2 года назад

0⁰0⁰

@yakutabhagat6087 2 года назад

Yet free é6 👍👍

@carlosroche4878 2 года назад

You tube Roxett joyride Carlos Roche Can play music video

@triciabingham8710 2 года назад

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

@jessicaepps5857 3 года назад

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

@xyZer0_ Месяц назад

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 💚

@lemonlemon7186 2 года назад

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 😌

@loneblown 7 лет назад

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

@saitamasensei5154 5 лет назад

Same

@itsmebethd2653 4 года назад

Same here hun

@hogdaddy3768 3 года назад

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

@shwetasharma138 3 года назад

eVEN I HAVE SAME, WILL IT HELP REALLY?

@nebinjos9981 2 года назад

@@shwetasharma138 yes it helps.. Do it regularly

@Ladybedazzledkraykray 3 года назад

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

@jessmiller3981 Год назад

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 8 месяцев назад

I hope it helps me thanks❤

@wamiqazra 8 месяцев назад

Me also

@lancer1982 3 года назад

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

@KaylaF-bv1fx 3 года назад

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 3 года назад

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

@sumedhsawant6155 3 года назад

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

@fade410 2 года назад

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 2 года назад

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 2 года назад

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

@courtneycacchione9924 2 года назад

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 2 года назад

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 2 года назад

@@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.

@gordon.5556 7 месяцев назад

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

@zuhamalik1662 5 месяцев назад

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 5 месяцев назад

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.

@RudyGold 8 лет назад

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

@relaxforawhile 8 лет назад

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

@varalakshmi9922 7 лет назад

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

@nou8373 3 года назад

@Gavin Bahan what’s your issue?

@bry8eyes Год назад

You saved me from a panic attack, thanks!

@courtneycacchione9924 2 года назад

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!

@pamelashelton9821 2 года назад

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 RU-vid!! 😟 Is there any way to purchase or download these without having to pay for you tube premium for the rest of my life?

@Ayushsingh-qz6xh 4 месяца назад

Please never delete this video .

@esmak725 10 лет назад

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

@amyr6227 6 лет назад

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

@jon6618 4 года назад

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

@aubreyb8575 5 лет назад

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.. 😓)

@jesusisthewaythetruththebe5695 3 года назад

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 3 года назад

this is so wonderful to hear!!

@SimonMartinForPrimeMinister 2 года назад

God bless you I love Jesus

@karinja100 Год назад

This is great for relaxing. Thanks.

@richardmabe4186 4 года назад

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

@destinedbykay4982 2 года назад

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.

@bridgetr6334 5 лет назад

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.

@keyough 5 лет назад

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

@brandonmalik6641 4 года назад

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

@alyssarenee1992 3 года назад

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

@Norules1704 3 года назад

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

@ChaoticNeutralMatt 3 года назад

Tough times, glad it helps.

@TheRealTorG 2 года назад

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

@amberrose8877 7 лет назад

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

@jamesrobertjackson 5 лет назад

Did it help? I hope you are well.

@flatlinerking 4 года назад

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

@nebinjos9981 2 года назад

Come on kid

@tysonjame9637 5 месяцев назад

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 5 месяцев назад

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!

@carolinemiles307 Год назад

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!💜

@VTlunkerTV Год назад

Greatest video on this app I’m so dead serious…

@mama_quartz 9 лет назад

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 8 лет назад

+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 Месяц назад

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

@shellie4723 Год назад

Sent this by my therapist, will give it a go 😊

@estellan6222 Год назад

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

@Grayvorn 10 месяцев назад

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

@torontofurnishedliving5616 2 месяца назад

Very soothing voice. When I listen to this recording I know I can sleep better. May god bless this individual

@fran_jk 3 года назад

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

@esachan_ Год назад

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! 💞

@TheMissmaryjane17 2 года назад

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 2 года назад

Thanks for sharing!

@masterglen3 8 лет назад

You have a lovely voice. Thanks!

@relaxforawhile 8 лет назад

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

@SupahCoolio 5 лет назад

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

@LotusDreaming 9 месяцев назад

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.

@outlawgoalie30 8 лет назад

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 8 лет назад

+outlawgoalie30 I am so happy to hear that! Here is another longer version of the same relaxation exercise. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6053dnI4Rxg.html Thanks for the feedback. Take good care!

@mattewli1832 8 лет назад

+Relax For A While thanks

@mmd111111 6 лет назад

outlawgoalie30

@tangchiprathomo819 6 лет назад

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

@errolharrison5782 5 лет назад

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

@madelineevans3431 3 года назад

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

@vikasvicky6311 3 года назад

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

@andrewmartin2064 Год назад

Definitely helps

@sheilaingram3896 3 года назад

So peacefully rested. Best I've felt in yrs

@chrislawrence6381 3 года назад

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

@beckydickinson9064 8 лет назад

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

@relaxforawhile 8 лет назад

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 8 лет назад

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

@Catherine_-hk1bq 4 года назад

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

@tourlife5086 2 года назад

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

@Uka204 5 лет назад

Beautiful,so helpful,thank you.

@coreytron5382 6 лет назад

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

@syedmuazum 7 лет назад

that voice is magical

@emperor_ivan 7 лет назад

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

@marymoonen4001 3 года назад

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

@relaxforawhile 3 года назад

Awesome! Thank you Mary!

@moek2758 7 лет назад

Great ! Thank you!

@KittyPrydeVFX 4 года назад

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

@starbright127 7 лет назад

thank you, this is a great tool!

@roopabaid2814 2 года назад

I'm sensitive to sounds and this voice is perfect and calming. Feeling relaxed after one session. Thank you

@glitchy_vr513 2 года назад

Me to

@syazwinaireena3499 3 года назад

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

@medifestation6042 3 года назад

love this relaxation!!

@timmontagjr.3171 5 лет назад

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

@e.s.1370 5 лет назад

Very helpful. Thank you!!

@user-js4tl8ed3b 5 месяцев назад

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

@dianasharp2919 2 года назад

A marvelous piece. Thank you.

@khaledsaid2410 5 лет назад

Simply incredible.

@ThatGirlOnYoutube 6 лет назад

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

@cheeriorodriguez5425 3 года назад

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

@jamsee1 5 лет назад

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

@danielburke2784 3 года назад

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

@Snap.Crackle.Pop. 6 лет назад

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

@ShadyChae 3 года назад

My therapist showed me half of this and I immediately went to sleep after! Definitely using this at night!

@NaiomiRonald 6 лет назад

When your cat jumps on you during the middle of this 😂😂

@norwardradtke1361 5 лет назад

why I have never liked cats. No respect

@anishaluintel1401 5 лет назад

Hahaha

@susanreynolds9656 4 года назад

Ha ha hilarious

@undeceased4574 4 года назад

not funny.

@abdulgafoor2129 3 года назад

You should also train your cat with same technique...

@anyelinahernandez4173 3 года назад

Thank you for this video 🙏🏻

@relaxforawhile 7 лет назад

If you like this video, here are a few of my other progressive muscle relaxation videos you can also check out :) ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-B3anDh-jxw4.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7wLIaCe-gaM.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6053dnI4Rxg.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-7r1wt-Ei7GY.html ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZVHOKq91Uh4.html

@markbrawn5224 6 лет назад

Relax For A While ASMR

@chrissy_south75 2 года назад

Absolutely loved this!!!! 🙌

@hollymanning9665 4 года назад

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

@tripurasantoshi5848 Год назад

Thank you for the video. How many times in a day we can do this

@garrett4299 5 лет назад

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 ❤️

@psjlund 9 лет назад

Such a pleasant, warm voice!

@relaxforawhile 9 лет назад

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!