PMR takes 20 minutes but analyze: what's the minimum effective version? Map the full PMR protocol: tensing and relaxing 16 muscle groups. Calculate: which muscle groups give 80% of benefit? Show me the shortened PMR: these 5 muscle groups in 5 minutes. Give me the quick protocol: this is the minimum that works. Include: what I can skip without losing benefit, fastest effective relaxation technique, and when to use full vs. short version.