The technique you described is not the standard way of practicing Jacobson’s Progressive Muscle Relaxation (JPMR). JPMR does involve tensing and relaxing muscles, but it does not require holding the breath or following a strict breathing pattern. Here’s the correct way to do it: 1. Inhale deeply and tense a specific muscle group (e.g., hands, shoulders, legs) for about 5–10 seconds. 2. Exhale slowly and release the tension completely, focusing on the relaxation for 10–15 seconds before moving to the next muscle group. 3. Move through the body progressively, starting from the feet and moving up to the head, or vice versa. 4. Breathe normally throughout—there’s no need to hold your breath while tensing. The focus should be on the contrast between tension and relaxation to help you recognize and release stress. If you want a guided JPMR session, therapy can help with proper relaxation techniques. If you want to take online therapy sessions, connect with me on nine two six six seven two six zero six five.

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There are elaborate tutorials on youtube to guide you through JPMR. You dont need to hold your breath. You have to do slow deep breaths throughout the procedure as you do gradual contraction and relaxation.