4-Minute Progressive Muscle Relaxation For Sleep & Calm

A short progressive muscle relaxation practice to help you release physical tension, calm your nervous system, and prepare your mind and body for rest.

This gentle 4-minute exercise guides you through consciously relaxing different areas of the body, helping you shift out of stress mode and create a sense of calm before sleep.

Ideal for: busy minds at bedtime, stress and everyday tension, winding down after a demanding day, or creating a relaxing bedtime routine

This practice is based on evidence-informed relaxation techniques commonly used within Cognitive Behavioural Therapy (CBT) approaches for stress and sleep difficulties.

Use regularly as part of your evening wind-down routine.

Transcript

Make yourself comfortable. Lying down or sitting with your feet flat on the floor. Allow your hand to rest by your sides. Take a slow breath in. And a soft breath out. Will gently squeeze and then release different muscle groups, Inviting deeper relaxation. Start with your feet. Curl your toes very gently. Hold, 1, 2, 3 and release. Notice the difference. Move to your legs. Squeeze your calves, Hold 1, 2, 3 and let go. Now you're five. Fold softly. And relax. Move to your hips and glutes. Squeeze gently, Hold for a moment. And release. Now, Your stomach. Draw it in slightly, Hold. And soften. Move to your hands, Make gentle fists, Hold and let go Now, Your arms. Squeeze your biceps slightly. Hold. And release. Lift your shoulders towards your ears. Hold. And let them drop. Finally, Your face. Scrunch gently, Hold and soften completely. Take a deep breath in. . . And a long slow breath out. Now scan your body from head to toe. Noticing the softness. The looseness. The heaviness. You are ready for rest