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Progressive Muscle Relaxation

Systematically tense and release muscle groups to melt away physical tension.

15-20 minutesbeginner

Progressive muscle relaxation involves tensing each muscle group for 5 seconds, then releasing for 10 seconds. This helps your body learn the difference between tension and relaxation.

How to Practice

  1. 1Find a quiet, comfortable space. Sit or lie down.
  2. 2Start with your hands — clench your fists tightly for 5 seconds.
  3. 3Release and notice the contrast between tension and relaxation for 10 seconds.
  4. 4Move to your upper arms, then shoulders, face, chest, stomach, thighs, and feet.
  5. 5For each group: tense for 5 seconds, then release for 10 seconds.
  6. 6After completing all groups, take a few deep breaths and enjoy the full-body relaxation.