Unmanaged stress causes our muscles to become tight as stress hormones change our body’s environment. The tense and release technique is a quick stress relief tool especially before you go to sleep. Here is a simple guide:

1. Lay down on a bed or a comfortable flat surface. Let the body sink in and take a deep breath in, counting slowly as you inhale to ten. Hold the breath in and count to ten. Slowly release the breath again using the ten count. Repeat this process 3 to 5 times.

2. Once you are semi-relaxed start with the left foot by squeezing it together and holding it for a few seconds then release it. Then flex the calf muscle the same way, holding the tension for a few seconds and then releasing. Work your way to the leg muscle, squeeze and release. Then repeat the same process on the right.

After you have done both legs follow the same procedure throughout the rest of the body. Squeeze and release the buttocks, abdominal muscles, chest, back, each arm and then finish with the facial muscles and neck area. This whole exercise should take no longer than ten minutes.

3. Once you have completed the Tense and Release technique take a few deep breaths and just relax for a few moments.