Stress lives in your body. Tight shoulders, clenched jaw, tense neck - these are physical manifestations of anxiety. Learn how to systematically release tension from head to toe.
Progressive Muscle Relaxation (15 min)
Tense each muscle group for 5 seconds, then release. Start with toes and work up: feet → calves → thighs → glutes → abdomen → chest → hands → arms → shoulders → neck → jaw → face.
Neck & Shoulder Release
Most tension accumulates here. Slowly roll shoulders backward 10 times, then forward 10 times. Gently tilt head to each side, holding for 15 seconds. Do this 3-4 times daily.
Gentle Stretching
5-minute routine: touch toes, side stretches, cat-cow poses, child's pose. Hold each 20-30 seconds. Stretching increases blood flow and signals your nervous system to relax.
Combine with Breathing
Body relaxation works best when combined with slow, deep breathing. Try box breathing while doing progressive muscle relaxation.
Start Relaxation