Stress doesn’t only live in your thoughts—it shows up in your body, too. You may clench your jaw, tighten your shoulders, or tense your stomach without even realizing it.
Progressive muscle relaxation helps you notice the difference between tension and relaxation. By intentionally tightening and then releasing one muscle group at a time, you send your body the message that it’s safe to begin settling down.
Try It Now
Get comfortable.
Sit or lie down somewhere you feel supported. Take one slow breath and let your body settle.Begin with your feet.
Gently tighten the muscles in your feet for about five seconds. Notice what the tension feels like, but don’t squeeze hard enough to cause pain.Release completely.
Let the muscles soften as you slowly breathe out. Pause for a few seconds and notice the difference.Work your way up your body.
Repeat the tighten-and-release pattern with your calves, thighs, stomach, hands, arms, shoulders, and face.Pause when you reach your head.
Take a slow breath and notice how your body feels now. Are any areas softer, heavier, warmer, or more relaxed?
It’s completely normal for some areas to hold on to more tension than others. You don’t need to force your body to relax. The goal is simply to notice the tension and give your muscles permission to release what they can.
If you’re short on time, try this with just your hands, shoulders, and jaw—three places many of us carry stress without realizing it.
