Guided Relaxation Exercises · Free · English / हिन्दी
Calm is a skill you can practise
Patients often ask what they can do between sessions, or before they are ready to book one. These free guided exercises are the answer: the same relaxation skills taught in clinical practice, built for this website, in English and Hindi. No app, no login, no cost.
The Exercises
Two ways to
settle the body
Both exercises are fully guided: the page shows you what to do and paces you through it, breath by breath or muscle by muscle. Choose by the time you have and the kind of tension you carry. If you are unsure, start with box breathing; it takes one minute to try.
Breathing · श्वास
Box breathing
Breathe in for four counts, hold for four, out for four, hold for four, following an animated square. A quick, reliable way to settle a racing body before an exam, a meeting or sleep.
Begin the exercise →Muscle relaxation · मांसपेशी विश्राम
JPMR, guided
Jacobson's progressive muscle relaxation: tense and release each muscle group from the feet upward, guided step by step. Adapted from the Hindi guide used with patients at AIIMS New Delhi.
Begin the exercise →Using Them Well
Small doses,
taken daily
Relaxation skills behave like physical fitness: a little, regularly, beats a lot, occasionally.
Practise in calm moments first, so the skill is familiar when a difficult one arrives. A reasonable routine is box breathing for a few minutes during the day, and JPMR at night as a wind-down before sleep. Both can be shared with family members; the Hindi guidance exists precisely so that parents and grandparents are not left out.
And one thing said plainly, because it matters: these exercises calm the body, but they do not diagnose or treat the condition underneath. If anxiety, panic, low mood or poor sleep keeps interfering with your life, the useful next step is a proper psychiatric assessment, not a longer breathing session.
Care With Dr. Shaurya Garg
When practice
is not enough
Dr. Shaurya Garg, MD Psychiatry (AIIMS New Delhi), University Topper in MD Psychiatry, offers structured assessment and treatment for anxiety and panic, depression, sleep difficulties, ADHD and OCD, with fees listed transparently. Consultations are available online across India and in person in New Delhi.