A quick 5-minute Progressive Muscle Relaxation script
No time for the full sequence? This short reset hits the big tension-holding areas — hands, shoulders, face, legs — in about five minutes. Use it at your desk, between meetings, in the car before you go in, or any moment you notice you've tightened up.
Before you begin
You can do this sitting in a chair with your feet flat on the floor — no need to lie down or close your eyes if you're somewhere public. Tense each group at about 70% effort for 5 seconds, then release and take one slow breath before the next. The whole thing is one smooth pass through the body.
One breath to arrive
Wherever you are, pause for a moment. Take one slow breath in… and a long breath out, letting your shoulders soften. (pause)
Hands & arms
Clench both fists and tighten your arms, all the way up… hold it… and release. Let your hands fall open and heavy. (one slow breath)
Shoulders
Lift your shoulders up to your ears… hold… and drop them down, lower than before. Feel the tension fall away.
Face
Scrunch your whole face tight — eyes, jaw, forehead… hold… and let it all soften. Unclench your jaw, smooth your forehead. (one slow breath)
Legs & feet
Press your feet into the floor and tighten your legs… hold the tension… and release. Feel yourself grounded and supported.
All at once
Now, one big one: gently tense your whole body at the same time — hands, shoulders, face, legs… hold for a moment… (hold)
And let everything go at once. (pause)
Take one final slow breath in… and out. Notice how different your body feels from a few minutes ago — looser, lighter, steadier. Carry that with you as you go back to your day.
When to use the quick version
This condensed pass is built for the in-between moments — the ones where stress quietly builds but you can't step away for long. Because it tenses several large muscle groups together at the end, it triggers a noticeable release fast, which makes it a handy reset before something stressful (a call, a presentation, a difficult conversation) or right after one.
When you do have more time and want to unwind completely, the full-body script goes deeper, and the sleep script is designed to end in bed.
A reset whenever you need one
Superchill keeps a calming session a tap away — choose a short length, press play, and let a soothing voice guide a quick reset wherever you are, eyes open or closed. Free to try on iPhone.
Does a 5-minute version actually work?
Yes. While a longer session relaxes you more deeply, a short pass through the major muscle groups still lowers physical tension and shifts your nervous system toward calm — enough to take the edge off stress in the moment. The key is the deliberate release after tensing.
Can I do this without anyone noticing?
Mostly. Fists, shoulder lifts, leg tensing and a subtle face scrunch can be done discreetly at a desk with your eyes open. Save the bigger "whole body at once" tense for a more private moment if needed.
How many times a day can I do it?
As often as you like — it's gentle and quick. Using it a few times across a stressful day stops tension from quietly accumulating into a headache or a stiff neck by evening.