Progressive muscle relaxation

This calming practice guides you to mindfully tense and release the muscles in your body. Alternating between tension and relaxation tells your body that it’s safe to let go of stress, ultimately calming your nervous system and inducing the relaxation response. 

Consult your healthcare professional before starting, especially if you have a history of injury or pain. And if you’re currently in pain and need to unwind, consider meditation, breathing, guided imagery, or a different relaxation practice.

Guided muscle release

Time needed: 10–15 minutes (can decrease after regular practice)

1. Sit or lie down comfortably and breathe slowly and mindfully.
2. Clench your toes tightly into the soles of your feet as you inhale. Hold firmly and notice the tension in your lower body. Count to 5, then relax your muscles as you exhale. 
3. In the following steps, you’ll progress through your legs, stomach, arms, shoulders, and neck as you inhale. Count to 5 each time, then release the tension from every muscle.
4. Point your feet away from your body as you inhale. 
5. Press your heels down into the ground and notice the tension in your feet. 
6. Tense your thighs by straightening your leg and slightly raising it off the ground. 
7. Raise your hips slightly off the ground and clench your glute muscles together. 
8. Suck your belly button in to contract your abdominal muscles. Hold tightly and feel the tension in your core. 
9. With your arms by your sides, clench both fists. Hold tightly and notice the tension.
10. Press your forearms against the ground and notice tension in your forearms and triceps. 
11. Bring your shoulders up as high as possible and hold. 
12. Gently press your head into the ground and notice tension in your head and neck. 
13. Gently bring your head against your chest, push it forward, and hold.
14. Press your tongue onto the roof of your mouth and hold. Notice the tension in your mouth.
15. Lastly, clench your jaw and teeth together. 
16. Repeat the entire process once more. If you prefer, you also can start with the muscle groups at the top of your body and work your way down. The idea is to “progress” either up or down your body. 

When you practice progressive muscle relaxation for the first time, you may feel uncomfortable. But with consistent practice, you can train your body to relax, reduce muscle tension, and optimize stress. Completing the entire sequence will yield the best results, but if you’re short on time, tense and release the specific areas that you feel need the most relaxation.