#4
Progressive Muscle Relaxation
Clinically proven since the 1930s. Lowers BP by 5-10 mmHg.
Developed by Edmund Jacobson in the 1930s, progressive muscle relaxation (PMR) involves systematically tensing and releasing muscle groups for 5-10 seconds each. It's used clinically for insomnia, PTSD, and chronic pain, with a 70% success rate in reducing nighttime awakening. The mechanism: your nervous system can't maintain fight-or-flight when muscles are deliberately relaxed, cutting cortisol levels by 30% in 15 minutes.
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