Deep Muscle Relaxation
Combine deep breathing with progressive muscle tension and release for complete physical and mental relaxation.
🫁 Follow the Breathing
Current Focus
Beginning practice...
Recommended: 15-20 minutes for complete relaxation
📖 How to Practice Progressive Relaxation
Get Comfortable
Lie down or sit comfortably in a quiet space. Close your eyes and take a few deep breaths to settle in. Make sure you won't be disturbed for the next 15-20 minutes.
Tense and Hold
Starting with your toes, tense the muscle group as tightly as you can for 5-7 seconds. Focus all your attention on the tension. Notice how it feels.
Release and Relax
Quickly release the tension and breathe out. Feel the muscle group relax completely. Notice the contrast between tension and relaxation. Stay with this relaxed feeling for 15-20 seconds.
Move Upward
Progressively move up through your body: feet → calves → thighs → glutes → abdomen → hands → arms → shoulders → face → entire body. Work through each muscle group systematically.
Breathe Deeply
Throughout the practice, maintain deep, slow breathing. Inhale as you tense, exhale as you release. The breathing enhances the relaxation response.
Complete Relaxation
After working through all muscle groups, take a few moments to feel your entire body in a state of deep relaxation. When ready, slowly open your eyes and return to awareness.
💪 Muscle Groups Sequence
Work through these areas systematically
👣 Feet & Toes
Curl your toes tightly, then release and feel the relaxation spread.
🦵 Calves & Shins
Point your toes and flex your calf muscles, then release.
🦵 Thighs
Tighten your thigh muscles, hold, then let go completely.
🫀 Glutes & Hips
Squeeze your buttocks and hip muscles, then release.
🫁 Abdomen
Tighten your stomach muscles, hold, then relax deeply.
✋ Hands & Fists
Clench your fists tightly, then release and feel the warmth.
💪 Arms
Flex your biceps and triceps, then let your arms go limp.
🤷 Shoulders
Raise your shoulders to your ears, hold, then drop them.
😌 Face & Jaw
Scrunch your face, clench your jaw, then soften completely.
🌟 Entire Body
Tense your whole body at once, then release into complete relaxation.
✨ Benefits of Progressive Relaxation
- Reduces muscle tension and physical stress throughout the body
- Improves sleep quality when practiced before bedtime
- Helps manage chronic pain and discomfort
- Reduces anxiety and promotes calm
- Increases body awareness and mindfulness
- Enhances the mind-body connection
- Can help with headaches and migraines
- Promotes overall physical and mental well-being