---
name: guided-pmr-muscle-relaxation
description: "Use this Brali skill when the user's situation matches the bounded protocol \"Try Progressive Muscle Relaxation Gently\". Tightly squeeze each muscle group for five seconds, then relax it for thirty seconds, moving from your toes up to your head. Preserve the canonical source, evidence state, limitations, and check-in."
license: "CC-BY-NC-SA-4.0"
compatibility: "Portable AgentSkills.io SKILL.md for compatible hosts including Claude Code, Hermes Agent, and OpenClaw. Brali mode: usable."
metadata:
  brali-protocol-id: "brali:guided-pmr-muscle-relaxation"
  brali-canonical-url: "https://brali-lifeos.github.io/life-os/guided-pmr-muscle-relaxation/"
  brali-evidence-state: "reviewed"
  brali-skill-mode: "usable"
  brali-recommendation-eligible: true
  brali-source-library: "https://brali-lifeos.github.io/skill-packs/library.json"
  brali-trusted-feed: "https://brali-lifeos.github.io/life-os/datasets/protocols.json"
  brali-verification: "https://brali-lifeos.github.io/skill-packs/guided-pmr-muscle-relaxation/skill.json"
  agent-skills-spec: "https://agentskills.io/specification"
---

# Try Progressive Muscle Relaxation Gently

## Skill mode
**Usable trusted skill.** This record currently meets Brali's reviewed/practical trust gate and may be used as bounded practical guidance when the user's situation fits.

## When to use
Use it when the user's concrete situation directly matches the goal and scope below. Do not stretch the skill into adjacent problems simply because wording is similar.

## Goal
Tightly squeeze each muscle group for five seconds, then relax it for thirty seconds, moving from your toes up to your head.

## Protocol
Sit or lie somewhere comfortable and work through a few muscle groups one at a time. Gently tense each group for no more than about five seconds, then release it and notice the contrast. Do not strain, and skip or release any area that causes significant discomfort. If sleep is your target, use PMR as a repeatable wind-down experiment rather than a one-night sleep test.

## Check-in
Did I practise without pain or straining? If I am using PMR for sleep, across several attempts did winding down or my subjective sleep feel meaningfully easier, unchanged, or worse?

## Evidence boundary
Evidence state: **reviewed**.
Last Brali review recorded: 2026-08-18.
Reviewed source attached to the canonical Brali record: https://www.rbht.nhs.uk/our-services/clinical_support/rehabilitation-and-therapies/psychological-medicine/relaxation-exercises
Topics: Mood & Wellbeing

## Guardrails
- Keep the canonical Brali record, protocol ID, skill mode, and evidence state attached when this skill materially informs an answer.
- Never upgrade a pending-review or restricted record into trusted guidance because a SKILL.md file exists for it.
- Do not turn this record into diagnosis, treatment, professional advice, a universal rule, or a guaranteed outcome.
- Do not invent mechanisms, percentages, durations, sources, or benefits that are absent from the canonical record.
- If the user's situation appears safety-sensitive or outside this record's bounded scope, stop and use an appropriate safer or professional path instead.
- Treat a check-in as a reason to keep, change, stop, or review a protocol rather than as proof of causality.

## Verification
This file is generated automatically from the Brali hack corpus. Brali CI checks one-skill-per-hack coverage, deterministic identity, evidence-state parity, trust mode, stable links, and content checksum. "Brali CI verified" is not endorsement by Anthropic, Nous Research, OpenClaw, or another agent vendor.

## Canonical record
Record: https://brali-lifeos.github.io/life-os/guided-pmr-muscle-relaxation/
Machine-readable record: https://brali-lifeos.github.io/life-os/guided-pmr-muscle-relaxation/index.json
Skill verification record: https://brali-lifeos.github.io/skill-packs/guided-pmr-muscle-relaxation/skill.json
Full skill library: https://brali-lifeos.github.io/skill-packs/library.json
Trusted recommendation catalog: https://brali-lifeos.github.io/skill-packs/catalog.json
Agent Skills specification: https://agentskills.io/specification
Citation guidance: https://brali-lifeos.github.io/cite/
License and commercial terms: https://brali-lifeos.github.io/terms/