Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Children & TeensInfo SheetFree Resource

Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Squeeze and Let Go

A child-friendly progressive muscle relaxation script

Progressive muscle relaxation (PMR) teaches children to recognize and release physical tension by systematically tensing and relaxing different muscle groups. Meta-analytic research (Lohaus & Klein-Hessling, 2021) confirms that PMR reduces anxiety, improves emotional regulation, and enhances sleep quality in children. This kid-friendly version uses playful imagery to keep children engaged. Read the script slowly and use a calm, gentle voice throughout.

Before You Begin

Find a quiet, comfortable space where the child can sit or lie down without distractions.
Explain that this activity will help them learn to calm their body when they feel worried, mad, or stressed.
Encourage them to close their eyes, but let them know it is okay to keep them open if they prefer.
Pause between each muscle group to allow time for the child to notice the contrast between tension and relaxation.

The Script

Introduction: We are going to play a game called Squeeze and Let Go. I am going to ask you to squeeze different parts of your body really tight, and then let them go soft and floppy. This helps your body learn how to relax. Ready? Let's get comfortable. Sit back or lie down and close your eyes if you want.Example: A child who feels nervous before a test can use this routine beforehand to calm their body and feel more ready to focus.

Hands (Squeezing Lemons): Imagine you are holding a juicy lemon in each hand. Squeeze your fists as tight as you can to get all the juice out. Squeeze, squeeze, squeeze! [Hold for 10 seconds.] Great job! Now drop the lemons and let your hands go completely loose and floppy. Notice how warm and relaxed your hands feel. [Pause 15 seconds.]Example: A child who clenches their fists when angry can use this lemon squeeze to notice the difference between tight and relaxed hands.

Feet and Toes (Digging in Sand): Now imagine you are standing barefoot on a warm sandy beach. Curl your toes and press them down into the sand as hard as you can. Dig deeper and deeper! [Hold for 10 seconds.] Now stop digging and let your toes spread out and relax. Feel how nice and loose your feet are now. [Pause 15 seconds.]Example: Kids who fidget or bounce their legs when anxious often carry tension in their feet without realizing it — this step helps them notice and release it.

Legs (Standing on Tiptoes): Pretend you are trying to see over a tall fence. Push up on your tiptoes and stretch as tall as you can. Reach higher and higher! [Hold for 10 seconds.] Now slowly bring your heels back down and let your legs go soft. Notice how your legs feel heavy and relaxed. [Pause 15 seconds.]Example: This works well for children who have been sitting at a desk all day and need a way to release built-up restlessness in their legs.

Stomach (Squeezing Through a Gap): Imagine you need to squeeze through a really narrow space between two walls. Suck your stomach in as tight as you can to make yourself as thin as possible. Hold it in! [Hold for 10 seconds.] You made it through! Now let your stomach go soft and round. Feel it rise and fall gently as you breathe. [Pause 15 seconds.]Example: Children who get stomachaches before school often hold tension in their belly — this step teaches them to recognize and soften that tightness.

Shoulders (Turtle Shell): Pretend you are a turtle pulling into your shell. Bring your shoulders up as high as they can go, right up to your ears. Squeeze them tight! [Hold for 10 seconds.] Now let your shoulders drop all the way down. Feel how loose and comfortable your neck and shoulders are now. [Pause 15 seconds.]Example: A child who hunches their shoulders when feeling scared can practice the turtle to learn how to let that tension go on purpose.

Face (Silly Scrunchy Face): Scrunch up your whole face as tight as you can. Squeeze your eyes shut, wrinkle your nose, and press your lips together. Make the silliest scrunchy face! [Hold for 10 seconds.] Now let your face go smooth and relaxed. Let your mouth fall open just a little bit. Notice how calm your face feels. [Pause 15 seconds.]Example: Kids usually laugh at this step, which is a bonus — laughter itself helps release tension and makes the exercise feel fun rather than like a chore.

Closing: Take a big, deep breath in through your nose, and blow it out slowly through your mouth. Notice how your whole body feels soft, heavy, and relaxed. You did an amazing job! Whenever you feel worried, angry, or stressed, you can use Squeeze and Let Go to help your body calm down. You can open your eyes whenever you are ready.Example: After the full exercise, many children say they feel sleepy or floaty — this is a great sign that their nervous system has shifted into a calmer state.

Tips for Caregivers and Therapists

Practice regularly during calm moments so the skill becomes automatic during stressful times.
For younger children, model each step alongside them to maintain engagement.
Gradually encourage the child to practice independently once they are familiar with the sequence.
If a child has difficulty with a particular muscle group, it is fine to skip it or modify the imagery.