Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation (PMR) is an evidence-based technique that helps address tension, stress, and anxiety by systematically tensing and relaxing muscle groups throughout the body. This VR application enhances the experience with visual guidance and immersive environments, helping older adults and veterans achieve deeper states of relaxation.

How to Use

  1. Select the application: Use gaze-based control to select the PMR app.
  2. Customize your experience: Use gaze-based control to select an immersive environment, then choose your activity type (PMR or PR). The session will begin automatically after selecting the activity.
  3. Follow the guided instructions: Follow the voice prompts and visual cues to know when to tense and relax each muscle group.
  4. Access session controls: Aim the gaze-circle at the hamburger menu (☰) in the upper left corner to expand it. From here, you can see time elapsed, skip the intro, pause the session, or exit to the app lobby.
  5. Exit the application: When you’re ready to leave, aim the gaze-circle at the Quit button in the upper-left corner of the app lobby and hold for 2 seconds. This will return you to the Mynd Home screen.

Controls

  • This app uses gaze-based control – No Hand Controllers needed
  • To select a menu item, move your head to aim the gaze-circle at it and hold for 2 seconds

Activity Options

Choose from one of two activities.

  • Progressive Muscle Relaxation (PMR)
    Duration: 16 minutes with introduction (11 minutes if the introduction is skipped)
  • Progressive Relaxation (PR) – No muscle engagement
    Duration: 14 minutes with introduction (10 minutes if the introduction is skipped)

Tips for Best Experience

  • Use only while seated in a stable chair. Do not stand, walk, or move around while wearing the headset.
  • Use in a clear space to avoid hitting nearby objects.
  • Don’t over-tense muscles ​
  • Use in a quiet, comfortable environment ​
  • Focus on the contrast between tension and relaxation ​
  • Choose a supported position — either sitting or reclined at a 45° angle

Any Questions?

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