Progressive Muscle Relaxation is an incredible skill to help manage stress, anxiety, panic, and any unpleasant feeling. It’s also great if you just want to relax! It’s a great way to ground your mind AND your body and can be done anywhere.
How It Works
You can either find a guided progressive muscle relaxation exercise to listen to or do it on your own (once you know the muscle groups). Find a comfortable seat or lay down (closing your eyes is optional). Start from your feet and work your way up your body.
- Inhale and tense the first muscle group for 5 seconds. Squeeze tightly, but not to the point of cramping.
- Exhale and relax the muscle group completely.
- Rest for 15 seconds and notice how the muscle group feels differently when tense vs relaxed.
- Once you have finished all the muscle groups, squeeze all muscle groups to the best of your ability together and hold for 10 seconds.
- Count backward from 5 to bring you back to the present moment.
Below is a guide on what to do as you focus on different muscle groups.
| Muscle Group | What to Do |
| Feet | Curl your toes towards your heel |
| Lower Legs | Point toes towards your face; Then point toes away |
| Thighs | Clench them hard |
| Hips and Glutes | Press your buttocks together tightly |
| Stomach | Suck it into a tight knot |
| Back | Arch your back up |
| Chest | Inhale and hold for 5 seconds |
| Front of Neck | Touch chin to chest |
| Back of Neck | Raise your chin up |
| Shoulders | Shrug them |
| Biceps/Upper Arms | Clench hands into a fist, bend arms at elbows and flex biceps |
| Wrists/Forearms | Extend arms, bend hands back at the wrist |
| Hands | Clench them into a fist |
| Mouth | Press lips together tightly |
| Cheeks/Jaw | Smile as widely as you can |
| Eyes/Nose | Close eyes as tightly as possible |
| Forehead | Raise eyebrows as high as possible |
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About the author, Mackenzie Dajani:
Mackenzie is a Resident in Counseling with an M.A. in Clinical Mental Health Counseling from Marymount University and a B.A. in Psychology, providing counseling services at our Alexandria location. She also holds a Religious Studies degree from The College of William & Mary.
Mackenzie has completed internships working with diverse individuals, couples, and families. She has completed the majority of her residency in an inpatient behavioral health hospital. She has clinical experience and a particular interest in working with adults, couples, anxiety, depression, relationship distress, grief, and motivation. Mackenzie offers Christian counseling, as well.
Mackenzie provides a person-centered and holistic approach, utilizing strength-based, cognitive-behavioral, and Gestalt interventions. As a certified yoga instructor, Mackenzie values mindfulness and the mind-body connection.
