Tense your arm and hand muscles by squeezing your hands into fists as hard as you can. Hold for a
count of 5. Relax the muscles completely for a count of 5.
Tighten your upper back by pushing your shoulders back as if you are trying to touch your shoulder blades
together. Hold for a count of 5. Relax for a count of 5.
Tense your shoulders by raising them toward your ears as if shrugging and holding for a count of 5. Relax
for a count of 5.
Tighten your neck first by gently moving your head back (as if looking at the ceiling) and holding for 5.
Relax for 5. Then gently drop your head forward and hold for 5. Relax for a count of 5.
Tighten your face muscles. First open your mouth wide and hold for 5. Relax for 5. Then raise your eye
brows up high and hold for 5. Relax for 5. Finally clench your eyes tightly shut and hold for 5. Relax (with eyes
gently closed) for 5.
Finish the exercise with breathing. Breathe in slowly through your nose, counting to 5. Hold the breath
for a count of 5. Breathe out slowly, counting to five. Repeat 4 times. And that’s it!
Perform this exercise whenever you need to relax, whether it's on a plane or in a car or anyplace else you
may be sitting. Because this exercise may be very relaxing, it should not be performed while driving.
Over time, if performed regularly, this exercise will help you recognize tension in your body. You will be
able to relax muscles at any time rather than performing the entire exercise. Perform at least twice a day for
You may develop your own longer relaxation exercise by adding more muscle groups. Pinpoint your own areas
of tension then tense and relax these areas in the same way.
Maximize the relaxation benefits of this exercise by visualizing a peaceful scene at the end of
the exercise. Visualize a scene - a place where you feel relaxed - in detail for at least 5 minutes.
Remember the happy place? Go there and enjoy it!