💪 Progressive Muscle Relaxation
Simple steps to release tension and steady your body
What It Is
Progressive muscle relaxation helps you notice and release tension in your body. You gently tighten and relax different muscle groups, one at a time. It’s a proven way to calm both body and mind — especially when you feel wound up or can’t switch off.
How To Do It
Find a quiet spot
Sit or lie down somewhere comfortable.
Start with your feet
Tighten your feet and toes for about 5 seconds. Let go and notice the difference.
Move slowly upward
Legs → stomach → hands → arms → shoulders → face. Tense each for 5 seconds, then release.
Breathe steadily
In through your nose as you tense. Out through your mouth as you relax.
Finish with a few slow breaths
Notice how your body feels heavier, calmer, and steadier.
Why It Works
Tension and stress often build without us noticing. This exercise retrains your body to spot early signs and let go sooner. Over time, your body learns a faster “relaxation response,” helping you manage stress before it builds.
Try This (Practice Plan)
Do this exercise once a day for a week — morning, before bed, or during a break.
Write down or think about when your body feels tight during the day.
Next time, take a few slow breaths and practise relaxing those same muscles.
The more you practise, the quicker your body learns to calm itself.
🏥 In an emergency, call 000. If you’re struggling or need more support, talk to your GP or call Lifeline 13 11 14. This information supports wellbeing but is not a substitute for professional care.
Developed in the Northern Mallee for the Northern Mallee — practical, evidence-based, and community-driven.
