Progressive muscle relaxation: a simple way to unwind

Relaxation techniques may help some people manage occasional stress. Effects vary, and one session cannot guarantee immediate calm or better sleep. Treat it as a pause, not as a treatment.

Sit or lie down where you do not need to resume a risky task immediately. Breathe normally. Start with your hands, then shoulders, face, abdomen and legs. Gently tense one group for a few seconds without holding your breath, then release slowly. Notice the contrast before moving on.

Unusual pain, persistent tension or significant anxiety deserves professional advice. Stop if the exercise makes you feel worse.

NCCIH, Relaxation Techniques; Mayo Clinic, Relaxation techniques; Cochrane review of relaxation interventions.