A Progressive Muscle Relaxation script for anxiety & stress
Anxiety lives in the body — a tight chest, clenched jaw, shoulders up by your ears. This grounding sequence works with that tension instead of fighting it: you meet each tight place, squeeze a little more, then let it fall away.
Before you begin
Sit in a supportive chair with both feet on the floor, or lie down — whichever feels safer right now. Let your hands rest in your lap. Tense each muscle group at about 70% effort for 5 seconds, then release fully and rest for 10 seconds, paying attention to how the looseness feels. If you ever feel light-headed, ease off the tensing and just follow the breaths.
Anchor with the breath
Let's begin by slowing the breath. Breathe in slowly through your nose for a count of four… and out through your mouth for a count of six. (the long out-breath is the calming one)
Again… in, two, three, four… and out, two, three, four, five, six. And one more, in your own time. (pause)
Hands & arms
Now clench both fists tightly, and feel the tension run up your forearms… hold it… (hold)
And release. Let your hands open and rest. Notice the gentle tingle of release in your fingers. (pause)
Shoulders
Pull your shoulders up toward your ears — where so much worry likes to gather… hold the tightness… and let them drop. Feel them sink down, away from your ears, lower than before.
Chest
Take a deep breath in and hold it, feeling your chest expand and tighten… hold… and breathe all the way out. Let your chest soften, and your breathing return to its own easy rhythm. (pause)
Stomach
Tighten your stomach muscles, as if bracing gently… hold… and release. Let your belly go soft, and let it move freely with each breath.
Jaw & face
Clench your jaw and press your lips together, scrunching your whole face… hold… and let go. Let your jaw hang loose, teeth slightly apart. Soften your forehead, and the corners of your eyes. (pause)
Legs
Press your feet into the floor and tighten your legs… hold the tension… and release. Feel yourself fully supported — by the chair beneath you, by the ground beneath that.
Grounding
Now let your whole body be still, and heavy. Notice three points of contact: your feet on the floor… your back against the chair… your hands resting in your lap.
You are here. You are safe. You are supported. (pause)
Let one more slow breath carry the last of the tension out… and when you're ready, return to the room in your own time.
Why this works for anxiety
When you're anxious, your nervous system is primed for action — muscles tense, breathing shallow and quick. Trying to "just relax" rarely works because you can't think your way out of a physical state. PMR gives the body a clear, do-able task instead: tense, then release. The deliberate release lowers physical arousal, and the slow exhale activates the parasympathetic "rest and digest" response, which is the body's natural off-switch for the stress reaction.
A note: these scripts are a self-help tool, not medical treatment. If anxiety regularly disrupts your life, or you experience panic attacks, please reach out to a doctor or mental-health professional.
Carry it in your pocket
Anxiety rarely waits for a quiet moment. Superchill generates a calming session for exactly how you feel and reads it aloud, so you can ground yourself in a few minutes wherever you are — eyes closed, no reading required. Free to try on iPhone.
Can Progressive Muscle Relaxation stop a panic attack?
PMR and slow breathing can help reduce the physical intensity of anxiety and may ease early panic symptoms for some people. During a full panic attack, focusing on a long, slow exhale and the points where your body touches the ground is often most accessible. PMR is a helpful skill to practise when calm so it's available when you need it.
How often should I practise?
Daily practice, even once when you're already calm, makes the technique far more effective in the moment you actually need it. Many people do a short version in the morning or before a stressful event.
Should I sit or lie down for anxiety?
Either works. Sitting upright with your feet on the floor can feel more grounding and alert if lying down makes you feel vulnerable or sleepy; lying down can allow a deeper release when you're somewhere you feel safe.