Progressive Muscle Relaxation

Developed by Edmund Jacobson in the 1930s, PMR involves systematically tensing and releasing muscle groups for 5-10 seconds each. It sounds almost comically simple, but a 2020 Cochrane review found it significantly reduces anxiety, and studies show it lowers blood pressure by 5-10 mmHg. It's used in clinical settings for insomnia, PTSD, and chronic pain. The mechanism: your nervous system can't maintain fight-or-flight when your muscles are deliberately relaxed.