Body Scan

A slow, guided pass through your body — feet to forehead — with one region to notice at a time. No goal to reach, just a few minutes of paying attention to what is actually there.

Inhale for 4, exhale for 8Two horizontal bars compared: a short inhale bar and a exhale bar twice as long, with an arrow curving back to a calm marker.Inhalecount 4Exhalecount 8longer exhale, calmer body signal
A longer exhale than inhale Breathing out for longer than you breathe in is thought to nudge the body toward a calmer state. A 2018 review of slow-breathing studies found this pattern is linked with lower arousal, though effects vary between people.

Research: Zaccaro A. et al. (2018). How breath-control can change your life: a systematic review of slow breathing. Frontiers in Human Neuroscience.

This is a self-help relaxation practice, not therapy or a medical diagnosis. Skip or shorten it if any position is uncomfortable.

  1. Feet — bring your attention to your feet. Notice any sensation without trying to change it. (~20s)
  2. Legs — move attention into your calves and thighs, letting them soften. (~20s)
  3. Hips — notice your hips and pelvis, letting the muscles loosen. (~20s)
  4. Belly — rest attention on your belly, letting your breath move it gently. (~20s)
  5. Chest — notice your breath here without changing its pace. (~20s)
  6. Hands — let your fingers uncurl and rest. (~20s)
  7. Arms — let your forearms and upper arms feel supported. (~20s)
  8. Shoulders — let them drop a little, if that feels okay. (~20s)
  9. Jaw — let your teeth come apart slightly. (~20s)
  10. Eyes — let the muscles around your eyes soften. (~20s)
  11. Forehead — let any tightness in your forehead and scalp ease. (~20s)

01What a body scan is

A body scan is a simple attention exercise: instead of trying to relax on command, you move your focus slowly through each part of your body and notice whatever sensation is already there — warmth, pressure, tightness, nothing much at all. This tool guides that pass for you, region by region, with about 20 seconds on each one, so you do not have to keep track yourself.

02Why it may help with anxiety

Anxiety often pulls attention into looping thoughts about the future. Body scans give attention somewhere else to go — the body, in the present moment — which many people find quietly settling, even without trying to change any of the sensations they notice. It is not a cure for anxious thoughts, but it can be a useful pause between them.

03How to use this tool

Find a position where you can sit or lie down without needing to hold anything up. Press Start, and let each region's prompt guide your attention for its short window. There is a Pause button if you get interrupted, and Restart if you want to begin again. You do not need to change anything you notice — just notice it.

04What you might notice

Some regions will feel obviously tense, others may feel like almost nothing at all — both are normal. Attention sometimes wanders off to a thought or a sound; when you notice that happening, you can just gently bring it back to the current region without judging yourself for drifting. That drifting and returning is part of the practice, not a failure of it.

05This is a practice, not a treatment

A body scan is a self-help relaxation exercise, not a form of therapy or a medical treatment, and it will not resolve an anxiety disorder on its own. If anxiety is a persistent, daily struggle, a doctor or therapist can help you find an approach suited to what you are dealing with — this tool can sit alongside that, not replace it.

Frequently asked questions

How long does the full body scan take?

The guided version moves through eleven regions at roughly 20 seconds each, so a full pass takes around four minutes. You can pause partway through if something interrupts you, or restart from the beginning at any point — there is no requirement to finish in one sitting, and doing part of it is still worthwhile.

Do I have to close my eyes?

No — whatever feels more comfortable and safer for you is the right choice. Some people find closing their eyes helps attention settle inward more easily; others prefer keeping them open, especially if closed eyes make them feel more anxious. There is no single correct way to do a body scan.

What if a region feels uncomfortable or painful to focus on?

You can skip past any region that feels uncomfortable, painful, or connected to an injury — there is no need to sit with discomfort to get value from the rest of the practice. If a particular area consistently feels painful, that is worth mentioning to a doctor, separately from this relaxation exercise.

Slow exhale breathingRelease your eyes

Pair this with the progressive muscle relaxation tool for a more active way to release tension. →

More guides

Panic SOS→Progressive Muscle Relaxation→Free Breathing Timer for Anxiety→

Sources and further reading

The techniques on this site are drawn from published research and standard therapy protocols:

How we read the evidence → · What the research suggests →

← All practices

This is not therapy. These exercises help in the moment, but they do not replace professional care. If anxiety limits your daily life, please talk to a specialist. Safety Guidelines →
In crisis? If you are in immediate danger, call your local emergency number now. Free, confidential helplines: