Progressive Muscle Relaxation. vs HeartMath

SETTINGS & FEATURES • This app includes all exercise forms of PMR. • select BEGINNER, ADVANCED or EXPERIENCED mode • select to practice lying down or sitting • adjust volume of voice, music & nature sounds • set duration for tension (3-10 sec) • set pause lengths for relaxation (10-40 sec) • with / without Intro / Outro • the total runtime is displayed after each selection • set timer to continue music / nature sounds • 5 music tracks & 17 nature sounds • combine 2 nature sounds simultaneously ABOUT PMR & CONTENT OF THE APP Edward Jacobson's Progressive Muscle Relaxation (PMR) - also called Deep Muscle Relaxation (DMR) - is a scientifically recognized relaxation method that helps to get into a state of deep relaxation through muscle tension and relaxation. PMR is a - scientifically proven - very effective relaxation method. It is recommended by doctors and therapists for many symptoms that are mostly stress-related, such as: • tensions • migraine or headache • inner unrest • sleep disorders • back pain / pain • states of excitement, • anxiety and panic attacks • high blood pressure • psychosomatic complaints • burnout • stress and much more With regular practice it is getting easier and easier to get into deeper relaxation states. If you have enough practice with the long form of PMR (Basic Form: 17 Muscle Groups), you can switch to the Short Forms with 7 and 4 Muscle Groups and finally to the mental form: Body Scan. Then you can relax your body just mentally. ALL COMMON 4 FORMS OF PMR • Basic Form (17 muscle groups) • Short Form I (7 muscle groups) • Short Form II (4 muscle groups) • Mental Form (Body Scan) for BEGINNER, ADVANCED and EXPERIENCED are taught and practiced in this app. This provides a total of 12 complete versions of the PMR. BASIC FORM: 17 MUSCLE GROUPS 1. Right hand and forearm 2. Right upper arm 3. Left hand and forearm 4. Left upper arm 5. Forehead 6. Upper cheek part and nose 7. Lower cheek part and jaw 8. Neck 9. Chest, shoulders and upper back 10. Abdominal 11. Buttocks and pelvic floor 12. Right thigh 13. Right lower leg 14. Right foot 15, 16, 17 (-> left side) SHORT FORM I: 7 MUSCLE GROUPS 1. Right hand, forearm, and upper arm 2. Left hand, forearm and upper arm 3. Forehead, cheek part, nose and jaw 4. Neck 5. Chest, shoulders, back, abdominal, buttocks and pelvic floor 6. Right thigh, lower leg and foot 7. Left thigh, lower leg, and foot SHORT FORM II: 4 MUSCLE GROUPS 1. Both hands, forearms and upper arms 2. Face and neck 3. Chest, shoulders, back, abdominal, buttocks and pelvic floor 4. Both thighs, lower legs and feet MENTAL FORM: BODY SCAN Guided relaxation through the whole body, starting from the face to the feet. This guide is the last stage of the PMR, in which the perception is directed to individual parts of the body without tensing them. The relaxation is now only mental. Soothing imaginations will help you. MUSIC & NATURE SOUNDS You can choose between 5 relaxing music tracks and 17 nature sounds. The volume levels can be adjusted individually. If desired, music and sounds can also be used alone (without voice) to relax or fall asleep. OUTRO: FOR SLEEPING / WITH RETURN At the end of the exercises, there is an Outro for falling asleep or with return, which can also be omitted. DURATION OF TENSION & PAUSES FOR RELAXATION Select your preferred duration for tension and relaxation between the muscle groups. TIMER FUNCTION After the end of the exercise an unlimited time for the music and nature sounds can be set so to deepen your relaxation. NOTE This app can and should be used offline (flight mode).

Align your heart, mind, and emotions to help you manage stress, improve focus, and perform at your best. Enjoy HeartMath’s free intro experience to access your heart’s natural intelligence and see your heart-brain coherence as real-time feedback. Then start your 7-day free trial to explore a comprehensive collection of guided sessions, immersive journeys, and coherence practices designed to help you experience greater calm, focus, clearer thinking, and a more balanced you. **Inner Balance Coherence Plus sensor owners: Use your sensor to unlock a lifetime subscription.** Built on 30+ years of research on the heart-brain connection and supported by over 500 research studies, HeartMath is used in wellness and resilience programs at organizations including Stanford Healthcare and Kaiser Permanente, as well as in professional sports, the military, law enforcement, leading universities, non-profit organizations, and major corporations. It is used by coaches, trainers, and health professionals for stress education and resilience training. The HeartMath system is more than stress management: it’s a journey to more heart-centered living. This app puts HeartMath’s practical, research-supported tools right at your fingertips. Make mental and emotional well-being an achievable part of your daily life. The HeartMath technology is for stress education and resilience training. It is not a medical device. We encourage you to consult a health professional before making any medical decisions. KEY FEATURES • Real-time HRV coherence feedback: Use your phone’s camera or upgrade to the Inner Balance Coherence Plus sensor for a more precise signal and a free app subscription. • Coherence training: Whether you choose the game or the guided mode, watch your heart-rhythm pattern and coherence change in real time. • Research-Supported: Techniques developed from 30+ years of scientific research to help boost focus, positive feelings, and your ability to manage stress. • Guided learning: Explore guided meditations, courses, and videos led by HeartMath trainers. • Progress tracking: View your progress over time with a variety of chart options. WHAT REGULAR COHERENCE PRACTICE CAN SUPPORT Heart-brain coherence is a balanced, focused state you create yourself through calm breathing and positive focus. Coherence supports the body’s natural ability to shift from tension to calm, helping you manage everyday stress and build inner balance. • SUPPORTS STRESS MANAGEMENT & EMOTIONAL BALANCE • SUPPORTS FOCUS AND MENTAL CLARITY — coherent states are associated with more focus, clarity, and creativity. • SUPPORTS RESILIENCE — regular practice can help you adapt to and recover from challenging situations more quickly. • ENHANCES EMOTIONAL WELL-BEING AND SELF-AWARENESS — practice can support a greater sense of inner calm and a more mindful relationship with your emotions. Subscription terms: • Subscriptions renew automatically at the end of each year. • You can cancel your subscription at any time in your account settings. • You will not be refunded for any unused portion of a subscription. • Price is subject to change. • Subscriptions are not available in all countries. • Full subscription terms: https://my.heartmath.com/terms If you’d like to purchase an Inner Balance Coherence Plus sensor to unlock complimentary lifetime access to the HeartMath app, please visit the HeartMath website.