# PMR Progressive Muscle Relax — Progressive Muscle Relaxation

> Progressive Muscle Relaxation training for stress reduction and improved well-being. (iPhone/iPad app by Thomas Dozier.)

- Source: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id6449420024 (this page in markdown: same URL + `.md`)
- Developer: [Thomas Dozier](https://appshunter.io/developer/713542924)
- Category: Health & Fitness, Music
- Price: Free with in-app purchases
- Rating: 3.00/5 from 2 App Store ratings · 1 written reviews indexed
- Age rating: 4+
- Requires: iOS 13.0 · 30 MB
- Languages: English, German, Portuguese, Spanish
- Released: 2023-09-11
- Data updated: 2026-06-03
- Monetization: free with in-app purchases
- User reviews in markdown: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id6449420024/reviews.md

## What is PMR Progressive Muscle Relax?

This app is designed to help your greatly reduce your stress, anxiety, trauma, and other conditions which cause you to be tense by developing your ability to relax muscles, along with improving your overall health and wellbeing. This app allows you to develop the neurological/physical skill of relaxing your muscles on demand. When your muscles are relaxed, you will feel less tense.  Relaxing your muscles is a skill that must be developed through practice, practice, and more practice.

With this app you will be guided through Progressive Muscle Relaxation (PMR) sessions. We call this Muscle Relaxation Training, because that is what PMR accomplishes. Doing Muscle Relaxation Training actually creates new neurological connections that allow you to relax specific muscles on demand. Yoga, traditional mediation, mindfulness meditation, and PMR all help you achieve a state of deep relaxation, which reduces stress and improves your overall health and well-being. But only PMR creates growth of neuron fibers (dendrites) that make the connection from the thought (relax calves) and the muscle neurons of the calves.

Here is what happens when you are triggered, based on our research and treatment of hundreds of people with misophonia.

You can customize the muscles you work in your PMR sessions, the tension and relaxation times, and choose from 10 different real voices.

The app includes two sessions with variation in the muscles used. We suggest you alternate between these. You can select one of six music options to help you relax and one of six background noises. For a quick start to reduce your tension, we suggest you complete several sessions every day for two weeks. After 14-20 sessions, you can start Sequential Relaxation and Total Instant Relaxation (Ragdoll).

Advanced (paid) features allow you to customize your training sessions to focus work on the areas you need most. You can add or delete muscles from a standard session and then save it as a user defined session. 

Additional advanced features include 1) multiple voices, 2) control of the tension time, 3) control of the relaxation time, 4) reducing the amount of talking during the session, 5) options for beginning and ending the sessions, 6) variations in session beginning and ending and 7) as stated above, customize the muscles you work.

For best results, we suggest you do several PMR sessions each day for two weeks, then decrease to one or two sessions per day over the next two weeks. After this, you can reduce to one session per day. We suggest you continue to do one session per day as this helps you overall health and wellness.

After you have completed 14-20 relaxation training sessions, you should Sequential Relaxation (SR) and Total Instant Relaxation (Ragdoll) sessions. Do three SR sessions per day and five Ragdoll sessions as practice.  You do not need to use the app for Ragdoll sessions as these are very short. 

To reduce feeling tense, relax you’re your muscles quickly (Ragdoll) and eliminate excess muscle tension.

Help with Sleep: If you have trouble going to sleep, then you can do a relaxation training session in bed with the lights off. This will usually help a person go to sleep quickly. With the advanced features, you can select an ending that promotes going to sleep (if you can stay awake long enough to get to the end of the session).

Terms of use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

## Key features

- Guided Progressive Muscle Relaxation sessions
- Customizable muscle focus
- Choice of 10 real voices
- Selection of music and background sounds
- Develops neurological skill for muscle relaxation
- Advanced customization for paid users

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Subscription Plan | $1.69 | per month |
| Subscription Plan | $11.99 | per year |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| In-App Purchase Plan | $19.99 | one-time |


## Recent user reviews (1 of 1)

All indexed reviews: https://appshunter.io/ios/app/pmr-progressive-muscle-relax/id6449420024/reviews.md

### 5/5 — Excellent PMR guidance

*2025-05-24*

Great guidance for taking me through progressive muscle relaxation. Simple and very effective.

## Frequently asked questions about PMR Progressive Muscle Relax

### What is PMR Progressive Muscle Relax?

PMR Progressive Muscle Relax is an application designed to help users reduce stress and anxiety by teaching them the skill of Progressive Muscle Relaxation (PMR). It guides users through sessions to develop the ability to relax their muscles on demand, leading to improved overall health and well-being.

### How does PMR Progressive Muscle Relax help with stress?

By practicing Progressive Muscle Relaxation through guided sessions, users develop a neurological skill that allows them to consciously relax their muscles. This physical relaxation directly contributes to reducing feelings of tension, stress, and anxiety.

### Can I customize the relaxation sessions in PMR Progressive Muscle Relax?

Yes, you can customize the muscles you work on, the tension and relaxation times, and choose from 10 different real voices. Advanced paid features offer even more customization, allowing you to add or delete muscles and save user-defined sessions.

### What are the subscription options for PMR Progressive Muscle Relax?

PMR Progressive Muscle Relax offers subscription plans at $1.69 per month or $11.99 per year, providing access to advanced features for enhanced customization and training.

### What is the user rating for PMR Progressive Muscle Relax?

PMR Progressive Muscle Relax has a current rating of 3.0 stars based on 2 user ratings.

### What devices is PMR Progressive Muscle Relax available on?

PMR Progressive Muscle Relax is available for iPhone, iPad, and iPod, indicated by its support for these devices.

### How often should I use PMR Progressive Muscle Relax for best results?

For best results, it is suggested to complete several sessions every day for two weeks, then decrease to one or two sessions per day over the next two weeks. Continuing with one session per day is recommended for ongoing health and wellness benefits.

### Does PMR Progressive Muscle Relax have ads?

No, PMR Progressive Muscle Relax does not contain advertisements, as indicated by the 'hasAds' flag being false.

## Version history (last 1 release)

### 1.0 — 2023-09-12

No release notes.

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## More apps by Thomas Dozier

- [Misophonia Trigger Tamer](https://appshunter.io/ios/app/misophonia-trigger-tamer/id713542921)
- [Misophonia Reflex Finder](https://appshunter.io/ios/app/misophonia-reflex-finder/id983574804)
- [Misophonia Muscle Relaxation](https://appshunter.io/ios/app/misophonia-muscle-relaxation/id1533315873)

All apps by Thomas Dozier: https://appshunter.io/developer/713542924

## Related topics

[pmr progressive muscle relax](https://appshunter.io/ios/topics/pmr-progressive-muscle-relax) · [progressive muscle relaxation](https://appshunter.io/ios/topics/progressive-muscle-relaxation) · [thomas dozier](https://appshunter.io/ios/topics/thomas-dozier)

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-06-03.*