Friday Reset: A Guided Progressive Muscle Relaxation (PMR) Session | Ep #80

In this Friday Reset, Zoran leads a short Progressive Muscle Relaxation session to help you release tension and downshift from the demands of the week. By intentionally tightening and relaxing key muscle groups, you send a clear signal of safety to the nervous system, allowing the body and mind to recover.

Recovery isn’t a break from performance — it’s part of it.

 🎙️ Built for Pressure is a short-form podcast for high performers, leaders, and decision-makers who thrive under pressure. Hosted and produced by Zoran Stojković.

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📩 Contact: zoran@kizo.ca
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Transcript

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Welcome to the Built for Pressure podcast, episode 80. Part of being built for pressure isn't just performing in demanding environments. It's knowing how to release what you're carrying. Today's Friday Reset is a short guided recovery session using progressive muscle relaxation, a simple way to let go of physical tension so your nervous system can settle. If you're driving or doing anything that requires your full attention, pause this and come back when you can fully focus. Before we begin, find a comfortable position, seated or lying down. Let your eyes close if that feels safe or soften your gaze. Take one slow breath in through your nose and a gentle breath out through your mouth. We're going to move through the body in sections. For each area, I'll cue you to gently tighten for about 5 seconds, and then release for about 10 seconds. No strain, about 60-70% effort. So let's begin. We're going to start with the hands and forearms. So clench your fists and tighten your forearms. And hold. 2, 3, 4, 5. Now release completely. Let your fingers soften. Hands feel heavy. Gently lift your shoulders towards your ears and hold and release. Let them drop away from your ears and notice the space that appears. Now gently clench your jaw and scrunch your face, your nose, and your eyes. Hold, and release. Let your jaw hang loose, tongue resting in the mouth. Smooth the forehead. Now take a breath in and gently tighten your chest and upper back. So you're going to almost as if you were trying to hold a pencil between your shoulder blades. Hold. And exhale and release. Feel the breath move more freely now. Now gently tighten your stomach, not bracing, just engaging. Hold and release. Let the belly soften and notice the feeling of relaxation as we move through the body. Press your legs together and point or curl your toes slightly. Hold. And release. Let the legs feel heavy, but supported, grounded. Now take a moment to scan your body from head to toe and notice any remaining tension, and invite it to soften, so you're going to do what we've done with the other areas you're going to contract that muscle that area and then hold for five seconds and then release it no fixing, Just holding and then noticing. And as you breathe naturally and let go of the focus on thinking about the body, bring in a quiet reflection. What's one thing you did well this week? Even something small. What's one thing you're grateful for right now? Concrete, real, simple. I'll see you next time. Bye. And finally, notice this. You showed up. You carried load. You're allowed to recover. Begin to bring awareness back to the room around you. The surface supporting your body, the sounds from near and far. Take one slow breath in, and a long breath out. And remember, recovery isn't weakness. It's maintenance. It's how you stay capable, steady, and resilient over time. So carry this lighter state into the rest of your day. And whatever pressure comes next. I'll see you in the next episode.