| # | Phase | Group | Start | Elapsed (s) | Duration (s) | Copy |
|---|---|---|---|---|---|---|
| {{ r.idx }} | {{ r.phase }} | {{ r.group }} | {{ r.startLocal }} | {{ r.elapsed.toFixed(2) }} | {{ r.duration.toFixed(2) }} | |
| No data yet. Start a session. | ||||||
Progressive muscle relaxation is a structured way to release bodily tension by tensing a group and then noticing the contrast as it relaxes. A progressive muscle relaxation timer helps sustain attention and keep pacing steady so effort and calm have equal room.
You set how many seconds to tense and relax and whether to include a short rest, then choose a group layout that matches your time and focus. The center ring cues the current phase and a progress readout shows how far the session has moved so you can settle in without watching the clock.
The timeline lists each step with its start time, elapsed seconds, and duration so you can review pacing afterward and tune the next run. A composition view shows the share of time given to tense, relax, and rest so the overall plan stays balanced.
A practical example is a plan that runs for eight to nine minutes using sixteen groups with seven seconds to tense, twenty seconds to relax, and five seconds to rest. Symmetrical groups can run left and right in sequence or together for a shorter pass, and you can add a short countdown to get settled.
Caution. Timing supports practice and comfort but does not diagnose strain or anxiety, and bodies vary in response. This tool provides informational estimates and does not substitute professional advice.
Progressive Muscle Relaxation (PMR) sessions are represented as repeated phase cycles on named muscle groups. The measured quantity is time in seconds spent in each phase of a cycle, recorded as tense, relax, and an optional rest. A session is the concatenation of those cycles across an ordered list of groups, with some groups marked as symmetrical so they can run on the left and right in sequence.
The computation defines a cycle duration as the sum of the chosen phase seconds. The total planned time equals the cycle duration multiplied by the number of steps produced by the preset and side choice. During a run, elapsed time starts after any countdown and a progress proportion increases from zero to one across the plan.
Results appear in three ways. The ring emphasizes the current phase and remaining seconds with a smooth pacing curve. The timeline records each completed phase with a running index, human‑readable start time, elapsed seconds, and set duration. A composition view aggregates phase totals across the whole plan.
| Symbol | Meaning | Unit/Datatype | Source |
|---|---|---|---|
| t | Tense phase seconds | s (integer) | Input |
| r | Relax phase seconds | s (integer) | Input |
| b | Rest phase seconds | s (integer) | Input |
| N | Number of steps after side handling | count | Derived |
| Tcycle | Per‑group cycle duration | s | Derived |
| Ttotal | Total planned session time | s | Derived |
| elapsed | Seconds since session start | s | Derived |
| progress | Session completion proportion | 0 to 1 | Derived |
Presets define group order. Standard 16 lists ten base groups and duplicates symmetrical groups for left and right, Quick 8 condenses arms and legs, and Mini 6 merges further for short sessions. Side mode chooses split left then right or both together for each symmetrical entry. The session ring uses a smooth pacing curve for readability and the progress bar fills as elapsed time grows.
| Field | Type | Min | Max | Step/Pattern | Error Text | Placeholder |
|---|---|---|---|---|---|---|
| Tense duration | Number | 1 | — | 1 | — | — |
| Relax duration | Number | 1 | — | 1 | — | — |
| Rest between groups | Number | 0 | — | 1 | — | — |
| Countdown | Number | 0 | — | 1 | — | — |
| Audio beeps volume | Range | 0 | 100 | 1 | — | — |
| Beep frequency | Number | 200 | — | 1 | — | — |
| Beep duration | Number | 40 | — | 10 | — | — |
| Speak step names | Switch | — | — | — | — | — |
| Vibrate on phase | Switch | — | — | — | — | — |
| Prevent screen sleep | Switch | — | — | — | — | — |
| Easing | Select | — | — | sine, linear, ease‑in‑out | — | — |
| Preset | Select | — | — | Standard 16, Quick 8, Mini 6, Custom | — | — |
| Sides mode | Select | — | — | Split (L/R), Both | — | — |
Units, precision, and rounding. Inputs use whole seconds. The center countdown shows one decimal. Timeline columns display two decimals while the JSON export records three decimals. Decimal separator is a dot and percentages in charts are computed from raw seconds across steps.
I/O formats. Inputs are numeric seconds and simple switches. Outputs include a timeline table, a donut composition, and optional copy or download of CSV and JSON summaries.
Networking and device features. Session timing and records run in the browser. Optional cues use sound, speech, vibration, and a screen wake request when enabled. The charting layer may load a small script when the composition view is opened.
Diagnostics and determinism. With the same inputs and preset the computed plan is identical. Timing follows a monotonic clock and pauses preserve remaining phase time.
Security and privacy. No credentials or sensitive identifiers are handled and no server calls are made by the session engine. CSV and JSON exports are created locally. Speech content is limited to step names and phase words.
Progressive muscle relaxation sessions are built by choosing a preset, setting phase seconds, and starting the paced run.
Session timing and records are produced locally and not sent to a server. Optional exports are created on your device and saved by you.
Charting may load a small script when viewing composition.The engine uses a monotonic clock intended for precise intervals. Display rounds to one or two decimals and JSON rounds to three decimals to keep results readable.
Inputs are whole seconds. Displays show seconds with decimal rounding for readability, and percentages in charts reflect total seconds per phase.
Session timing works without a connection after the page loads. If the charting script is unavailable, the composition view may not render.
Choose Split to run symmetrical groups on the left and then the right, or Both to work both sides at once for a shorter pass.
There are no risk bands here. A borderline feeling usually means adjust durations gently or add a brief rest until comfort improves.
The package does not declare a license in the files shown here. Treat it as informational and review the source where you obtained it for applicable terms.
Audio may require a user gesture, device volume, and permissions. Speech depends on system voices. Try a short test with volume above zero.
Tip Keep durations constant for several sessions before changing one setting.
Tip Use a short countdown to set posture and breathing before the first step.
Tip If time is tight, switch symmetrical groups to Both for a shorter pass.
Tip Add a brief rest when moving between large groups like legs and trunk.
Tip Use keyboard shortcuts for smooth flow and less screen contact.
Tip Review the timeline after each run and note comfort on a simple one to five scale.