Sequential Relaxation

Sometimes when anxiety or distress kicks in, it takes more than one calming technique to settle both your mind and body. That’s where Sequential Relaxation comes in—a simple, guided routine combining several proven calming strategies back-to-back. It starts by grounding your attention, then slows your breath, relaxes physical tension, and finishes by mentally transporting you to a calming, safe place. Each step builds on the last, helping reduce anxiety bit by bit until you’re closer to your calm baseline.

Before Starting: Overview of the Steps

• Step 1: Grounding: When distress takes over, it’s easy to get trapped in racing thoughts, intense emotions, or physical discomfort. Grounding helps you shift your attention to the present moment, signaling safety to your nervous system.
  
• Step 2: Relaxation Breathing: Slow, steady breathing—especially when your exhale is longer than your inhale—helps calm your heart rate and settle anxiety. Focusing your mind on your breath helps anchor you in the here and now.
  
• Step 3: Progressive Muscle Relaxation: Anxiety often hides in our muscles, creating tension we barely notice. By deliberately tensing and releasing each muscle group, you give your body permission to let go of stored stress.
  
• Step 4: Guided Imagery: Your mind has a powerful effect on your emotions and body. By intentionally imagining a calm, peaceful place—and fully engaging with its sights, sounds, and sensations—you can help create a deep sense of relaxation from within. This place might be a beach, forest, mountain, lake, or somewhere meaningful from your memory or imagination. Take a moment now to decide what that place will be for you before reading further.
  
• Get Ready to Begin: Before your first time, read through each step so you know what to expect. Then, move through the steps one by one at your own pace.  Overtime, begin to memorize these steps so you can use them anytime and anywhere.
  

Step 1: Grounding

• Find a neutral spot on the wall in front of you.
  
• Keep your eyes fixed on it. Notice its shape, color, and texture.
  
• Hold your gaze there for 10 seconds.
  
• If other thoughts appear, gently guide your focus back to that spot.
  

Step 2: Relaxation Breathing

• Inhale through your nose for a count of 4.
  
• Hold your breath for a count of 4.
  
• Exhale slowly through your mouth for a count of 6.
  
• Hold your breath again for a count of 4.
  
• Repeat this cycle for 1–2 minutes.
  
• Focus your attention on how the air feels as it moves in and out.
  

Step 3: Progressive Muscle Relaxation

Tense each muscle group tightly for 10 seconds, notice the tension, then fully release and move them a little before moving to the next group.

• Feet: Curl your toes tightly into your feet. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around. Let them relax.
  
• Calves: Keep your heals on the ground while you point your toes up towards the ceiling. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let them relax.
  
• Thighs: Squeeze your thighs together tightly. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let them relax.
  
• Torso: Suck in your abdomen, hold it for 10 seconds. Notice what that tension feels like, then release the tension and let it fall.  Let your torso relax.
  
• Back: Squeeze your shoulder blades together. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let your back relax.
  
• Shoulders: Lift and squeeze your shoulders toward your ears. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let them relax.
  
• Arms: Make fists and squeeze them toward your shoulders. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let them relax.
  
• Hands: Make a fist by curling your fingers into your palm. Hold that position for 10 seconds. Notice what that tension feels like, then release. Move them around.  Let them relax.
  
• Face: Scrunch your facial features to the center of your face. Hold that position for 10 seconds. Notice what that tension feels like, then release. Let your face relax.
  
• Full Body: Do all of the steps above at the same time. Hold that position for 10 seconds. Notice what that tension feels like, then release. Shake everything off.  Let everything relax.  Inhale slowly and exhale fully.
  

Step 4: Guided Imagery

• Begin with breathing: Think of the calm place you chose when reading the introduction to this tool. Take slow, deep breaths for 15-30 seconds. Focus on how you breath feels.  If you’ve memorized the next steps, you can close your eyes.
  
• What do you see? Then, take as much time as you need to bring to mind all of the details you would see in this place. Really take some time to notice those things as you imagine yourself being there.
  
• What do you hear? Then, start to imagine the things you would hear in that place. Try to tune into the details of what those things would sound like.
  
• What do you touch? Then, start to imagine anything you might physically feel in that place (like the temperature, the wind, what your feet and body are touching, clothes on your skin, etc.).  See if you can sense those physical feelings.
  
• What do you smell? Then, start to think of anything you would smell in that place and really try to imagine it.
  
• What do you taste? Then, if you would be eating or drinking in that place, imagine what those might taste like.
  
• Simply notice and breathe: Spend time continuing to take slow breaths while you immerse yourself in those details. Stay here as long as you’d like.
  
• Slowly transitioning out: When you are ready, you can slowly let that imagery fade into the background of your mind, slowly open your eyes and come back to noticing what is around you.
  

Final Thoughts

Take a moment to notice how you feel physically and emotionally. You’ve given yourself a chance to reset—mind and body—and release built-up tension. As you return to your day, carry a bit of that calm with you. Remember: the more you practice Sequential Relaxation and the more you begin to memorize the steps, the easier it becomes to shift out of anxiety and into peace. Well done for showing up for yourself today.