Relaxation Exercises

A common symptom of anxiety and stress is muscle tension, which can be felt throughout the body. When you’re stressed, your muscles often tighten without you noticing. Over time, that tension can become your “normal,” leading to fatigue, headaches, or feeling constantly on edge. If you’re having trouble releasing this tension, it can make it difficult to feel calm, rested, or relaxed. It can even make it difficult to fall asleep, even when you’re exhausted.

Many people find that telling themselves to “relax” is ineffective or even makes things worse. You may find that when you tell yourself “I just need to relax” but then can’t figure out how, it adds to your tension and stress.

Guided relaxation exercises can be helpful because they offer a step-by-step guide to help you make the changes in your body that you need to relax. You don’t have to know how to get yourself to relax to do these exercises—they will help you get there. You can also visit our pages on Breathing Exercises and Grounding Techniques for guides to using other coping strategies.

  • Progressive Muscle Relaxation is a relaxation technique that helps you release tension from your body and calm your mind. It works by slowly tensing and then relaxing different muscle groups in a specific order—usually starting at your feet and working your way up to your head.

    By first tightening a muscle group and then releasing it, your body learns the contrast between tension and calm. With regular practice, you'll become better able to let go of that tension.

    To do this exercise, you’ll need a quiet space and 5-15 minutes. You can try it sitting or lying down.

    1. Get Comfortable
      Sit or lie down in a quiet place. Close your eyes if that is comfortable for you.

    2. Start with Your Feet

      • Tense the muscles in your feet by curling your toes and pointing your feet upward. Don’t strain—tighten muscles firmly but not painfully.

      • Hold for 5–7 seconds—feel the tightness.

      • While you’re holding, Breathe slowly and evenly.

      • Exhale and release. Notice the relaxation.

      • Rest for a few seconds before moving on.

    3. Move Up the Body
      Work your way up through each muscle group, repeating the same pattern of tensing and releasing:

      • Lower legs (calves)

      • Thighs

      • Hips and glutes

      • Stomach

      • Chest

      • Hands (make fists)

      • Arms (tighten biceps)

      • Shoulders (shrug them up toward ears)

      • Neck (gently press head back or down)

      • Face (squeeze eyes shut, wrinkle nose, clench jaw gently)

    4. Finish with a Full-Body Check
      After releasing tension from your face, take a few slow breaths. Scan your body from head to toe. Notice any lingering tension and imagine it melting away.

    • Sit or lie down comfortably

    • Put one hand on your belly, one on your chest

    • Inhale through your nose so your belly rises

    • Exhale through your mouth slowly

    • Repeat for 1–5 minutes

    • For more on belly breathing, see our page on breathing exercises.

  • Visualization, also called guided imagery, is a relaxation technique that uses your imagination to create a calming mental scene—like taking your mind on a peaceful vacation. You picture yourself in a soothing place or situation, using all your senses to make it feel as real as possible.

    • Get Comfortable
      Sit or lie down in a quiet space. Close your eyes if that makes you feel comfortable.

    • Start with a Few Deep Breaths
      Inhale slowly through your nose and exhale gently through your mouth. Let your body soften and settle.

    • Choose a Peaceful Place
      Picture a setting that feels calm, safe, and relaxing. It might be:

      • A sunny beach with gentle waves

      • A warm cabin with a fireplace crackling

      • A quiet forest trail with a gentle breeze

      • A cozy hammock on a beautiful day

      • A scene from a movie or painting that you love

      • An imaginary place you create

    • Engage Your Senses
      Slowly add in details, one sense at a time:

      • Sight: What do you see? Colors, light, textures?

      • Sound: What do you hear—waves, birds, wind?

      • Touch: What do you feel—sun on your skin, grass underfoot?

      • Smell: Is there fresh air, flowers, a breeze?

      • Taste (optional): Maybe you're sipping tea or breathing in salty air.

    • Let Yourself Stay There
      Spend a few minutes in this scene. Let your breath stay slow and steady. If your mind drifts, gently bring it back to your peaceful place.

    • Return Gently
      When you're ready, take a deep breath. Wiggle your fingers and toes. Open your eyes if they were closed. Notice how your body feels now.

Additional Notes & Troubleshooting

  • Regular practice is key

  • It helps to practice these exercises initially while you’re feeling calm.

  • Daily practice is best, ,even if just for a few minutes. Not only can it help reduce your baseline anxiety, but also the more you practice these exercises, the more accessible and helpful they will feel when you are in tense moments.

  • If you practice regularly, you can even build a "library" of calming exercises to try when you’re stressed.

  • If you get distracted or have racing thoughts while you’re doing these exercises, it’s okay. That’s normal. When you notice that that’s happened, gently bring your mind back to the exercise.

  • Like other anxiety-management skills, the purpose of these exercises is not to completely avoid anxiety, but these exercises can help you get through a tough moment, build your self-regulation toolkit, and feel more in control of your mind and body, especially when emotions are high.

  • These coping strategies are for educational and informational purposes only. They can be helpful, but they’re not a replacement for professional mental health care. If you're struggling or need support, we encourage you to reach out to a licensed therapist who can offer more personalized support.