5 Minute Progressive Muscle Relaxation to Calm Your Body

5-Minute Exercises to Train Your Brain: Progressive Muscle Relaxation (PMR)

Mental health experts agree that regular exercises can train your brain to let go of stress, stop over thinking and shift focus to the present moment. If you're looking for quick, effective ways to reduce anxiety, we’ve put together a series of five minute exercises that are perfect for a busy schedule. Incorporating these daily can help reduce worry and foster a sense of calm.

Progressive Muscle Relaxation

Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body, which releases built-up tension and reduces anxiety.

How to do it:

1. Start by tensing the muscles in your feet for 5 to 10 seconds, then release and relax.
2. Move slowly up your body, tensing and relaxing each muscle group (calves, thighs, abdomen, chest, hands, arms, shoulders, neck and face).
3. Focus on how your muscles feel as they relax.

Afterward, notice the overall sense of calm in your body.