Relaxation methods to improve general physical calm and serenity, the quality and intensity of sleep and to strengthen stress tolerance. By deliberately and consciously tensing and relaxing certain muscle groups, a state of deep relaxation of the entire body is to be achieved. First, individual muscle groups are tensed in a coordinated sequence, the muscle tension is held briefly and then released again. By alternately contracting and relaxing individual muscle groups, a deep feeling of calm can be achieved and signs of physical restlessness such as palpitations, sweating or pain can also be reduced.