Episode notes
A classic, evidence-based technique: systematically tensing and releasing each muscle group from feet to face. When the body doesn't know how to stop holding, this practice teaches it, one group at a time. Highly effective for sleep onset, particularly for women whose nervous systems stay activated long after the day ends.
📚 Healing Education Library → Series 4: Release It — Session 23: "When Rest Feels Wrong" — if your body won't let you rest even when you're exhausted, this session names what's underneath that.
📁 Resource Vault → RV-58: Sleep When Your Brain Won't Stop — practical sleep tools for the high-functioning woman whose nervous system doesn't know how to come down. PMR is one tool in a fuller toolkit this guide provides.
🏃 Movement Library → Mindful Stretching Practices: A gentle stretch sequence before this practice warms the muscles so the tensing and releasing in PMR lands more effectively.