Muscle relaxation timer
Progressive muscle relaxation is disarmingly simple: tense one muscle group for a few seconds, then let it go completely and pay attention to the contrast. Working through the body this way releases tension you didn't know you were holding. This timer paces a full round — eight groups, about three minutes.
Ready when you are
8 muscle groups · about 3 minutes
How it works
Each group gets 5 seconds of gentle tension and 12 seconds of release. Tense at maybe 60% effort — enough to feel it clearly, never to the point of cramp or pain — and keep breathing throughout. The release phase is the whole point: let the muscle go all at once and notice how different it feels.
Skip any group that's injured or painful. The technique dates back to the 1920s (Jacobson's progressive relaxation) and pairs well with slow breathing before bed.
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