Relaxation exercises: 7 simple exercises to do at home

Your shoulders are up by your ears, your jaw is tight and your breathing is high and fast. You often notice tension in your body first. Relaxation exercises help you notice it and let it go again, without needing anything special.

Below you'll find 7 simple relaxation exercises for home, step by step. You'll also read when to do them, for how long, and what to do if relaxing feels strange at first.

What are relaxation exercises?

Relaxation exercises are short, simple exercises that help you notice tension in your body and consciously let it go. Think of slow breathing out, tensing and relaxing your muscles, a body scan or a slow walk. You don't need anything for them, and you can do them at home, at work or in bed.

When you're stressed, your body braces itself. Your muscles tense, your breathing gets higher and faster, and your mind just keeps going. That's useful when something needs doing, but unpleasant when it lingers: a stiff neck, restlessness or trouble falling asleep.

With relaxation exercises you give your body a different signal: it's okay to let go for a moment. The more you practise, the more easily you recognise tension and the quicker you know what helps you. Also read more about stress and tension in your body.

With relaxation exercises you give your body a different signal: it's okay to let go for a moment.

Breathing and releasing your muscles

1. Slow breathing out

A longer out-breath is the basis of many relaxation exercises.

1. Sit up straight or lie on your back. Place a hand on your belly.
2. Breathe in calmly through your nose, so your belly rises slightly.
3. Breathe out slowly through your mouth, with your lips slightly parted.
4. Make the out-breath about twice as long as the in-breath, for example in for 3 and out for 6.
5. Repeat this about 10 times. Don't force anything: your breathing should keep feeling comfortable.

If you feel dizzy or your fingers start to tingle, you're breathing too deeply or too fast. Pause for a moment and carry on breathing normally, calmly and not too deeply.

2. Progressive muscle relaxation

This method was developed by the American physician Edmund Jacobson. You tense one muscle group at a time and then release it, so you feel the difference.

1. Lie down or sit comfortably, in loose clothing.
2. Start with your feet: pull your toes towards you, hold the tension for a few seconds and let go.
3. For a few breaths, feel how the muscle relaxes.
4. Work your way up like this: thighs, buttocks, hands (make a fist), arms, shoulders, neck and face.
5. At the end, stay lying quietly for a few minutes, then slowly move your hands and feet.

Tense until you feel tension, not until it hurts. If a spot hurts, skip it.

3. Releasing your shoulders and jaw

A mini exercise for in between, even at your desk.

1. Pull your shoulders up to your ears and hold them for a count of five.
2. Let them drop on a long out-breath.
3. Unclench your teeth, let your tongue rest softly in your mouth and relax your forehead.
4. Repeat this two or three times.

Bringing your attention to your body

4. Body scan

In a body scan you slowly move your attention through your whole body. It's lovely to do before going to sleep.

1. Lie on your back and close your eyes, or rest your gaze softly on one point.
2. Feel where your body touches the surface beneath you. Let yourself sink a little further with every out-breath.
3. Bring your attention to your left toes, then your foot, your calf and your whole leg. Then do the same on the right.
4. Move further up: belly, back, chest, hands, arms, shoulders, neck and face.
5. If you notice tension, stay with it for a moment and then let it go.

Want more explanation and a longer guided version? Read everything about the body scan meditation.

5. Five, four, three, two, one

A short exercise to get out of your head and back into the moment. Silently name 5 things you see, 4 you feel, 3 you hear, 2 you smell and 1 you taste. You'll find more exercises like this in grounding techniques.

Warmth, weight and movement

6. Warmth and weight on your lap

Sometimes relaxing isn't something you do, but something you feel. A hot water bottle, a thick throw or a warm shower can help your body soften. Weight can feel pleasant too. A 2 kg weighted stuffed animal gives soft, even pressure, which many people experience as a calm hug.

1. Sit on the sofa or in bed and place the plush on your lap or against your belly.
2. Rest your hands on it and feel the weight.
3. Breathe out long and slowly a few times, with your attention on that pressure.
4. Stay like this for as long as it feels good, for example 10 minutes.

A Hugsback is approximately 45 cm long and filled with fine glass beads, distributed throughout the whole body. It's suitable for children aged 3 and over. You can always put it aside yourself, and it never belongs on your face.

7. A slow walk

If you find it hard to sit still, moving is often the nicest way to relax.

1. Walk for 10 to 15 minutes, at a slower pace than usual.
2. Keep your phone in your pocket and look calmly ahead.
3. Feel how your feet touch the ground.
4. Breathe calmly, and let your out-breath last a little longer than your in-breath.

Sometimes relaxing isn't something you do, but something you feel.

When and for how long?

• Short and often. For most people, 5 to 10 minutes every day is easier to keep up than an hour now and then. A full muscle relaxation or body scan takes 15 to 20 minutes.
• Choose a fixed moment. For example after work, after dinner or in bed. That way it becomes a habit, just like other small moments of calm in your day.
• Make it calm. A quiet spot, dimmed light, loose clothing and not straight after a big meal.
• Practise on calm days too. Then you already know the exercise when you need it.

If you notice that tension has been weighing heavily on your daily life for a long time, talk to your GP about it.

When relaxing feels strange at first

Many people find it hard at first to lie still for a few minutes. Your thoughts wander, you suddenly feel more, or you get restless. That's completely normal. Relaxing is a skill, and it grows with practice.

• Keep your eyes open if closing them doesn't feel comfortable.
• Start with an active exercise, such as tensing and releasing or walking.
• If your mind wanders, notice it and calmly return to your breath. That is the exercise. If your thoughts keep churning, read how to clear your mind.
• Keep it short. Two minutes is fine too.
• If emotions or tears come up, let them be there. That's sometimes part of letting go.

Want to focus on your breath? Then try these breathing exercises, such as box breathing and 4-7-8.

Frequently asked questions

What is the best relaxation exercise?

There isn't one best exercise. Try a few and see what suits you. For many people, a longer out-breath is the easiest place to start.

How can I relax my body quickly?

Breathe out long a few times, let your shoulders drop and unclench your teeth. It only takes a minute and you can do it anywhere.

How often should you do relaxation exercises?

Ideally every day, briefly, once or twice. Regularity makes it easier.

Can you do relaxation exercises before bed?

Yes. For many people, a body scan or slow breathing out in bed is a lovely transition into the night. If you've been sleeping badly for a while, relaxing on its own often isn't enough. Then talk to your GP about it.

What if I can't relax?

That's very common. Start with something active, such as walking, and keep it short. It gets easier with repetition.

Finally

Relaxing doesn't have to be an achievement. Choose one exercise, do it every day for a week and notice what changes. Give yourself something soft to hold when you want to settle. Also read what deep pressure is and what research says about it.