Information provided by Federal Occupational Health

Countless techniques aid in relaxation. Deep breathing, progressive muscle relaxation, visualization, and meditation are just a few. Another is available at your fingertips—literally. The five-finger relaxation technique is a quick and easy way to calm down when you’re feeling anxious or stressed. 

Instructions for Five-Finger Relaxation Technique

• Sit in a comfortable position, rest your hands on your lap, and close your eyes.
• Inhale. As you exhale, touch your index finger to your thumb and recall a time you completed a challenging physical activity. Breathe deeply as you reminisce that feeling of healthy fatigue and sense of accomplishment. Release your index finger from your thumb.
• Next, inhale. As you exhale, touch your middle finger to your thumb and think of a time you felt a warm, loving physical touch. Breathe deeply as you remember the feeling of support and love. Release your middle finger from your thumb.
• Inhale. As you exhale, touch your ring finger to your thumb and recall a sincere compliment you’ve received. Breathe deeply, allowing yourself to smile as you think of how the compliment made you feel. Release your ring finger from your thumb.
• Finally, inhale. As you exhale, touch your pinky to your thumb and recall the most beautiful place you’ve ever been to. Breathe deeply as you visualize the sights, sounds, smells, and memories of the destination. Release your pinky from your thumb.
• Gently bring yourself back to the present moment, taking note of how you feel: relaxed, supported, and content. 

If you would like to be guided through a version of this exercise via audio cues, click here. Note: You may need to access the link from your personal computer based on your agency’s website restrictions.

Share this technique with family members, friends, or colleagues. Lead your team through the exercise at the beginning or end of a meeting. Guide your child through the practice before bedtime. Perform on your own anytime you’re looking for a sense of calm or a boost of confidence.