There are two ways you can relax the body:

1. Physically (Progressive relaxation) – Loosen up the muscles to relax the mind.

2. Mentally (Autogenic relaxation) – Unwind the brain to settle down the body.

NOTE: It will take approximately 4 minutes if you hold for 30 seconds, and works best with closed eyes.

Breathe in through your nose and out through your mouth when doing each body section (one area at a time).

Physical relaxation techniques/Progressive relaxation:

Starting with your:

Toes –

  •  Point toes for 15- 30 seconds or as long as your body will allow
  •  Flex (point toes toward the ceiling) for 15-30 seconds
  •  Relax toes for 5 seconds

Legs –

  •  Tighten for 15-30 seconds
  •   Relax for 5 seconds


  •  Tighten for 15-30 seconds
  •  Relax for 5 seconds

Abdomen –

  • Tighten by squeezing stomach in tight 15-30 seconds
  •  Relax by letting belly come out and hang loose 5 seconds

Glutes/buttocks –

  • Tighten by squeezing cheeks together for 15-30 seconds
  • Relax by releasing for 5 seconds

Shoulders –

  • Tighten by pushing shoulders toward ears for 15-30 seconds
  •  Relax by lowering shoulders to the normal position for 5 seconds

Arms –

  • Tighten by pointing fingers and stretching arms for 15-30 seconds
  •  Relax by closing fingers and letting the shoulders sink back for 5 seconds

Neck and face –

  • Tighten by turning to one side and making the ugliest face you can to tighten facial muscles for 15-30 seconds
  • Relax by turning face back to the front and smiling for 5 seconds
  • Repeat on the other side

End the exercise by contracting the full body at the same time, starting with the toes and moving up to the face.

Hold for a count of 15-30 seconds, or as long as you can, breathing in through the nose as you count 1 second……..15 seconds.

Slowly puff out through your mouth, counting 1 second…….30 seconds, relaxing the toes, legs, thighs, stomach and glutes, shoulders and arms, and neck and face.

Your body should feel exhilarated and less stressed.