ZPP §20 Certified Courses · 10 or 12 Weeks · 60 Minutes per Session · Onsite Training
Progressive Muscle Relaxation (PMR) by Jacobson – Certified Stress Reduction Program
ZPP §20 certified 10 or 12 Weeks program.
Progressive Muscle Relaxation (PMR), developed by Edmund Jacobson, is a scientifically validated relaxation method. The technique alternates between tensing and releasing muscle groups, helping participants reduce stress, improve body awareness, and strengthen resilience.
This ZPP §20 certified program ensures quality and credibility, with potential reimbursement through German health insurance providers (Krankenkassen). Offered in person (onsite), participants experience guided practice in a structured group setting.
What Will Be Gained.
Program Goal.
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• Learn the core principles of PMR – alternating tension and release of muscle groups.
• Develop body awareness – recognize early signs of stress and tension.
• Reduce stress and anxiety – apply PMR techniques to calm the nervous system.
• Strengthen resilience and emotional balance – build sustainable routines for everyday challenges.
• Improve sleep and recovery – use PMR to enhance rest and regeneration.
• Integrate relaxation into daily life – apply techniques at work, at home, and in diverse settings.
• Gain confidence in self‑regulation – practice autosuggestion and rest images for deeper calm.
Practical Benefits for You & Your Company.
10 & 12 Week Program Content.
The course covers:
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Theoretical Foundations
• Introduction to PMR – history, principles, and applications
• Indications & Contraindications – when PMR is suitable and when caution is advised
• Core Principles – alternating tension and relaxation, awareness of bodily signals
• Evidence & Proven Effects – scientific validation and health benefits
• Evaluation Methods – before/after measurement, motivation diagnostics, wellbeing tracking
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Practical Application
• Hands & Arms – releasing upper body tension
• Head, Neck & Shoulders – reducing strain and headaches
• Chest & Abdomen – calming breath and digestion
• Legs & Feet – grounding and relaxation through lower body
• Full Body Sequence – systematic relaxation of all muscle groups
• Ending Relaxation – integrating calm into everyday routines
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Training Units
• Learning PMR Basics Introduction to the method, first guided practice, awareness of tension and release.
• Applying Relaxation in Daily Life Using PMR techniques in workplace and personal contexts.
• Rest Images & Formulaic Intentions Combining PMR with autosuggestion for deeper calm and focus.
• Coping Training Through Guided Imagination Applying PMR to manage stress, pressure, and challenging situations.
Our Approach is Evidence-Based & Interactive.
Methodology & Didactics.
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• Trainer Input: Clear explanations of PMR principles, indications, and proven effects.
• Demonstration & Guided Practice: Step‑by‑step instruction in tensing and releasing muscle groups.
• Group Sessions: Shared experiences, moderated reflection, and peer exchange.
• Self‑Practice: Weekly exercises to integrate PMR into everyday routines.
• Evaluation & Feedback: Before/after measurements, wellbeing tracking, and course analysis to monitor progress.
• Didactic Approach: Short theory blocks, practical exercises, rest images, and formulaic intentions for deeper relaxation.
Employees, Leaders, Individuals, and Communities.
Target Groups.
This 10 or 12 Weeks Program is recommended for:
Employees & Professionals Learn practical techniques to reduce workplace stress, improve focus, and prevent burnout.
Leaders & Managers Strengthen resilience, model healthy stress management, and foster inclusive, mindful leadership.
Individuals Build personal routines for relaxation, better sleep, and emotional balance in everyday life.
Diverse Communities Experience culturally sensitive, accessible training that empowers groups to manage stress collectively.
Looking for trusted quality, proven stress management & resilience methods and sustainable impact?
Benefits.
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• Reduce stress and anxiety
• Improve sleep and recovery
• Enhance focus and concentration
• Strengthen resilience and emotional balance
• Build lifelong relaxation skills
Join us.
Practical Information.
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Onsite | In-Person
Duration: 10 or 12 weeks
NOTE: Course offered as:
10‑Week Program: 60 minutes per week, compact and focused learning path.
12‑Week Program: 60 minutes per week, gradual deepening of practice.
Both formats are onsite in-person courses.
Session length: 60 minutes
Format: Onsite | In-person
Certification: ZPP §20 SGB V compliant (eligible for health insurance support)
Language: German or English
Price: On request, depending on group size and location
Contact: Response within 24 hours (Mon–Fri)
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Company-Specific
Tailor-made trainings designed to meet your organization’s specific needs — delivered directly onsite or online.
• Customized content aligned with your priorities
• Cost advantage starting from 5 participants
• Flexible scheduling to fit your company’s time frame
• Response to your inquiry within 24 hours (Mon–Fri)
Price on request.
Sustainable Impact.
Progressive Muscle Relaxation is more than a relaxation exercise — it is a holistic method for stress regulation and resilience building. By practicing regularly, participants learn to consciously release tension, calm the nervous system, and strengthen body awareness. Over time, PMR becomes a practical tool for managing stress independently, improving sleep, and cultivating long‑term well‑being in both professional and personal life.
Contact us for an individual offer and details on participation fees?
CONTACT US tODAY.
onsite or custom programs available
From Employees, Leaders, Individuals, and Communities, we create learning experiences that are inclusive, practical, and transformative.
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