Rainbow Relaxation
Journey through 7 rainbow zones — squeeze each muscle group tight, then release all that tension. Rainbow Relaxation practises progressive muscle relaxation and is best for physical tension, winding down before sleep.
How to play Rainbow Relaxation
- 1Sit or lie down comfortably.
- 2Follow each colour of the rainbow to a different part of your body.
- 3Tense that area gently, hold, then let it go.
- 4Notice the difference between tension and relaxation.
Who it helps
- Physical tension held in the shoulders, jaw or hands
- Winding down before sleep
- Adults and teens managing stress in the body
- A guided practice for those who find breathing alone insufficient
- Group relaxation sessions
Why Rainbow Relaxation works
Progressive muscle relaxation (PMR) moves through seven zones of the body, tensing then releasing each muscle group in turn. Deliberately tensing a muscle before relaxing it produces a deeper release than trying to relax directly, and the contrast teaches a player what true physical relaxation actually feels like.
Read the full guide on our blog →Frequently Asked Questions
What age is Rainbow Relaxation for?
Rainbow Relaxation is designed for ages 6+. Use the age button in the top corner of the game to switch between Little (5-8), Older (9-12) and Teen+ modes, which adjust the tips, text size and voice speed.
What does Rainbow Relaxation teach?
It practises progressive muscle relaxation. It works best for physical tension, winding down before sleep.
Is Rainbow Relaxation free?
Yes. It runs in any modern web browser on phones, tablets and computers, with no app, download or account needed.
Can it replace therapy or medical care?
No. Mindfulness games are a supportive everyday practice, not a treatment. If a child or adult is struggling with ongoing anxiety, low mood, anger or sleep problems, speak with a doctor, counsellor or other qualified professional.
Try another game
Breathe along with your animated buddy. Choose belly, box, or star breathing and grow your calm bar.
Travel through your body from feet to head, lighting up each part with gentle awareness.
Move like a sloth, balance like a tree and freeze like a statue. Six slow-motion moves that build body awareness and self-control.