Progressive Muscle Relaxation
A paced tense-and-release practice. Squeeze one muscle group gently, let it go, and notice the difference, working from your hands down to your feet.
Short · 7 muscle groups · 5:28
Go gently
Tense to about half your strength, never to the point of pain, and keep breathing while you hold it. Skip any area that is injured or painful (the Skip button moves you on), and let go right away if a muscle cramps. If you start to feel uneasy, open your eyes, breathe normally and press Stop. That's okay.
How it works
Tightening a muscle on purpose and then letting it go makes the loose feeling easier to notice. You work through your body one part at a time. With practice, many people get quicker at catching tension in their shoulders, jaw or hands and letting it go before it builds. It’s often used for stress, worry and trouble falling asleep. Practicing once a day for a week or two helps it sink in.
A practice and psychoeducation exercise, not a substitute for professional clinical care. If you are in crisis, contact 988 Suicide & Crisis Lifeline or call 911.