Free tool · No signup

Progressive Muscle Relaxation Timer

Move through the body one area at a time — gentle tension, then release. A classic unwind for bedtime and stored stress.

Gently tense each area, then release. Skip any area that hurts.

1 / 9 · Tense

Feet and toes

5

Continue with a guided session

Library →
The Connection Between Meditation And Heart Health

The Connection Between Meditation And Heart Health

5 min · Sleep

How To Manage High-Functioning Anxiety With Meditation

How To Manage High-Functioning Anxiety With Meditation

5 min · Anxiety

10 Mindfulness Exercises for Busy Professionals

10 Mindfulness Exercises for Busy Professionals

5 min · Sleep

How to use this tool

  1. Lie down or sit comfortably.
  2. Press Start and follow each body area.
  3. Tense lightly on the countdown, then fully release.
  4. Skip any area that causes pain.

FAQ

What is PMR? +

Progressive muscle relaxation systematically tenses and releases muscle groups to reduce physical tension.

How long does it take? +

About 10–15 minutes for a full pass, depending on pacing.

More free tools

Cognitive Shuffle 4-7-8 Timer Sleep sessions All tools

Wellness tool only — not medical advice. If you feel lightheaded, return to normal breathing. Seek professional help for ongoing anxiety, panic, or sleep disorders.