How to release physical tension with Muscle Relaxation

The Link Between Stress and Muscle Tension

When your mind is anxious or busy, your body naturally tightens up. You might clench your jaw, hunch your shoulders, or tighten your fists without even noticing. This constant tightness can cause headaches, neck pain, fatigue, and make it very hard to fall asleep.

Progressive Muscle Relaxation (PMR) is a simple physical technique designed to release this tightness by tensing and then relaxing different muscle groups one by one.

How to Practice the Muscle Squeeze Exercise

Find a comfortable seat or lie down. For each area of your body: squeeze the muscles tightly for 5 seconds, then completely let go and feel the warm, heavy sensation of relaxation for 15 seconds.

1. Feet & Calves: Curl your toes downward and tighten your calf muscles. Hold, then let go.
2. Thighs & Hips: Squeeze your thigh muscles together tightly. Hold, then let go.
3. Stomach: Pull your belly button in as if bracing for a splash. Hold, then let go.
4. Chest & Shoulders: Shrug your shoulders high up toward your ears. Hold, then let go.
5. Hands & Arms: Clench your hands into tight fists and bend your elbows. Hold, then let go.
6. Face & Jaw: Squint your eyes tightly and clench your teeth. Hold, then let go.

Follow Along Offline

Instead of trying to memorize these steps, you can use the interactive Muscle Relaxer guide inside Tough Minds. It shows you exactly which muscles to squeeze and when to relax with friendly visual markers, letting you focus entirely on relaxing.