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Using Progressive Relaxation

Minilesson Print

Using Progressive Relaxation

an image of a cat lying on its back
Vinogradov Illya/Shutterstock.com

When we are in stressful situations, our bodies tense up. Sometimes after a stressful situation, our bodies are still tense, which keeps the stress going rather than letting us get rid of it. You can release stress from your body using a simple technique called progressive relaxation. This activity shows you how.

Your Turn Try progressive relaxation. Follow these steps.

  1. Sit up straight with your feet resting flat on the floor.
  2. Curl your toes tightly and hold them that way for 7 seconds. Release them and take a deep breath.
  3. Tighten your legs and hold them that way for 7 seconds. Release them and take a deep breath.
  4. Tighten your stomach and abdomen for 7 seconds. Release and breathe.
  5. Tighten your hands, arms, and chest. Release and breathe.
  6. Tighten your shoulders and face. Release and breathe.
  7. Tighten your whole body. Release and breathe.
  8. Notice how you feel. (Your body should feel less tense.)
  9. Stand up and shake out your arms and legs.

From 97 in In Focus (6-8)

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