Guided technique · Calming the body · 10–15 min
Progressive muscle relaxation
Tensing one muscle group firmly for about five seconds, then releasing and noticing the difference for about fifteen — working through the body.
Level: Beginner · Free — no account needed to read
Tensing one muscle group firmly for about five seconds, then releasing and noticing the difference for about fifteen — working through the body.
Why it may help
Tensing first makes tension you had not noticed visible, and the release teaches your body what letting go feels like. With practice it gets quicker and easier.
When to use it
- you feel physically tense or stiff from stress
- you’re struggling to fall asleep
- after a long, pressured day
Helps with
- Tension
- Sleep
- Stress
How to do it
- Hands and arms: make fists and tense your arms. Hold, then release and notice the difference. (about 20 seconds)
- Shoulders: lift them toward your ears. Hold, then let them drop. (about 20 seconds)
- Face: scrunch your eyes, forehead and jaw. Hold, then let your face go soft. (about 20 seconds)
- Stomach: tighten your stomach muscles. Hold, then release and breathe out. (about 20 seconds)
- Legs and feet: press your feet down and tense your legs. Hold, then release. (about 20 seconds)
- Rest for a moment and notice your whole body. (about 30 seconds)
What the evidence says
Moderate evidence: Several studies support it, but the effects are smaller, the studies are fewer or less rigorous, or results vary between groups.
- What was found
- Progressive muscle relaxation has decades of research showing benefits for stress, anxiety and some sleep problems.
- What is uncertain
- Effects are usually moderate, studies vary in quality, and it tends to work better with regular practice than as a one-off.
- Who it may not suit
- Don’t tense injured or painful areas; skip them or tense very gently. Stop if anything hurts.
Where this comes from: Stress physiology research; Sleep and circadian research.
Afterwards, ask yourself
Where were you holding more tension than you realised?
Lessons behind this technique
- Progressive muscle relaxation — Tense, then release, one muscle group at a time — teaching your body what “letting go” feels like. (6 min · Beginner)
- When your mind won’t switch off — Stress and sleep feed each other. Ways to put the day down before bed. (7 min · Practising)
If you need more support
- When self-help isn’t enough — Signs it is time to talk to someone, and who you can talk to.