Relaxation exercise
Anxiety keeps your body braced without you noticing. Tense and let go of each muscle in turn — and feel the tension physically drain away.
Seven muscle groups · about two minutes
Sit or lie somewhere comfortable. We'll move through your body one group at a time — tense for five seconds, then release for ten. Never tense to the point of pain.
Find a position where you won't be disturbed. Go gently on any injured area.
Hands & forearms
Tense
Clench both fists as tightly as you comfortably can.
Stay here for a few slow breaths. Notice how much heavier and warmer your body feels than when you started.
Step by step
Hands & forearms. Clench both fists as tightly as you comfortably can. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Arms & biceps. Bend your elbows and pull your fists toward your shoulders, tightening your arms. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Shoulders & neck. Lift your shoulders up toward your ears and hold them there. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Face. Scrunch your whole face — brow, eyes and jaw — into a tight knot. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Chest & stomach. Breathe in and tighten your chest and stomach, as if bracing for a poke. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Thighs & seat. Press your knees together and squeeze your thigh and seat muscles. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Calves & feet. Point your toes down and curl them, tightening your calves. Hold for about five seconds, then release and rest for ten — noticing the difference between the tension and the calm.
Why it helps
Anxiety holds your muscles tight without you realising. Tensing on purpose, then letting go, breaks that grip so your body can actually soften.
Deliberate release slows the fight-or-flight response, easing the racing heart and tight chest that fuel a spiral of anxious thoughts.
Running through the sequence in bed melts the leftover tension of the day, which is why PMR is a go-to for racing-mind insomnia.
Developed by Dr. Edmund Jacobson in the 1920s, progressive muscle relaxation is now a standard tool for anxiety, stress and sleep. Pair it with slow breathing or the 5-4-3-2-1 grounding method for a deeper reset.
Calmer brings guided relaxation, breathing and a panic-attack SOS to your pocket, for the moments a web page can't reach.
Get Calmer