Relaxation Techniques for Stress Relief

To combat stress effectively, you must activate your body's natural relaxation response. Helpful techniques include deep breathing, visualization, meditation, and yoga.

Finding the most effective method of relaxation

At the conclusion of a stressful day, many of us unwind by flopping on the couch and zoning out in front of the television. However, this does little to mitigate the negative effects of stress. You must instead activate your body's natural relaxation response, a state of deep rest that puts the brakes on stress, slows your breathing and pulse rate, lowers your blood pressure, and restores your body and mind to a state of equilibrium. This can be accomplished through the practice of relaxation techniques like deep breathing, meditation, rhythmic exercise, yoga, or tai chi.

You may choose to pay for a professional massage or acupuncture session, for instance, but the majority of relaxation techniques can be performed on your own or with the assistance of a free audio download or inexpensive smartphone app. It is essential to remember, however, that there is no universally effective relaxation technique. We're all different. The appropriate technique is one that resonates with you, complements your lifestyle, and focuses your mind in order to induce the relaxation response. Therefore, you may require some trial and error to discover the technique(s) that work best for you. Once this is achieved, regular practice can help reduce everyday stress and anxiety, improve sleep, boost energy and mood, and improve overall health and well-being.

First relaxation method: deep breathing

Deep breathing is a simple yet effective method of relaxation that focuses on cleansing, full breaths. It is simple to learn, can be practiced almost anywhere, and offers a quick method to reduce stress. In addition to being the foundation of many other relaxation techniques, deep breathing can be combined with aromatherapy and music. Apps and audio downloads can guide you through the process, but all you really need are a few minutes and a quiet place to sit or stretch.

How to perform proper breathing

Relax while keeping your back straight. Place one hand on the sternum and the other on the abdomen.
Take a breath through your nose. The hand placed on the abdomen should rise. The hand resting on your chest should move minimally.
Exhale through your mouth while contracting your abdominal muscles to force out as much oxygen as possible. The hand on your midsection should move inward as you exhale, while the other hand should move minimally.
Continue to inhale through the nose and exhale through the mouth. Try to inhale so that your lower abdomen rises and falls with each breath. Slowly count as you exhale.

Try lying down if you find it difficult to breathe from your abdomen while seated. Place a small book on your stomach, and breathe so that the book rises and descends as you inhale and exhale.

Listen to HelpGuide's deep breathing meditation.

2: Progressive muscle relaxation

Progressive muscle relaxation is a two-step process involving the systematic contraction and relaxation of various muscle groups. With regular practice, you become intimately acquainted with the sensations of tension and complete relaxation in various portions of your body. This can help you respond to the first signs of stress-related muscular tension. And as your body relaxes, your mind will as well.

Progressive muscle relaxation and deep respiration can be combined to provide additional stress relief.

Progressive muscle relaxation training

If you have a history of muscle spasms, back problems, or other serious injuries that may be exacerbated by tensing muscles, you should first consult your doctor.

Start at your feet and work your way up to your face, focusing on tensing only the intended muscles.

Loosen garments, remove footwear, and make yourself comfortable.
Take a few moments to breathe in and out slowly and deeply.
When prepared, direct your focus to your right foot. Take a moment to concentrate on how it feels.
Slowly contract the muscles in your right foot as tightly as possible. Hold for ten counts.
Unwind your foot. Concentrate on the tension dissipating and how your foot feels as it relaxes.
Maintain this state of relaxation for a moment while breathing profoundly and slowly.
Shift your focus to the left foot. Follow the same pattern of muscle contraction and relaxation.
Slowly ascend your body while contracting and relaxing the various muscle groups.
Initially, it may require practice to refrain from tensing muscles other than those intended.
Listen to the progressive muscle relaxation meditation provided by HelpGuide.

3: Body survey meditative practice

This is a form of meditation in which you concentrate on different parts of your body. Similar to progressive muscle relaxation, you begin with your feet and move upward. However, rather than tensing and relaxing muscles, you simply focus on how each part of your body feels, without labeling the sensations as "good" or "bad."

Lie on your back with your legs uncrossed, arms at your sides, and eyes either open or closed. Spend approximately two minutes concentrating on your breathing until you begin to feel relaxed.

Focus your attention on the toes of your right foot. Observe any sensations while continuing to concentrate on your breathing. Imagine each inhalation reaching your extremities. Keep your attention on this area for three to five seconds. (or more).

Concentrate on the bottom of your right foot. Imagine each breath flowing from the bottom of your foot as you become aware of any sensations you experience there. After a minute or two, shift your attention to your right ankle and repeat. Move to your right calf, knee, thigh, and hip, and then repeat for your left leg. Move up the torso from the lower back and abdomen to the upper back and chest, and then to the shoulders. Pay strict attention to any body part that is causing you pain or discomfort.

After completing the body scan, sit quietly and still for a while, observing how your body feels. Then, if necessary, gently open your eyes and stretch.

4: Visualization

Visualization, also known as guided imagery, is a form of meditation that entails imagining a scene in which you are at peace and able to release all tension and anxiety. Choose the environment that calms you the most, whether it's a tropical beach, a favorite spot from childhood, or a peaceful wooded glen.

You can practice visualization on your own or with the assistance of an app or downloadable audio file that will guide you through the imagery. You can also visualize in silence or use listening aids, such as soothing music, a sound machine, or a recording that corresponds to the setting you've chosen, such as the sound of ocean waves if you've chosen a beach.

Practicing mental imagery

Close your eyes and envision your restful place. Imagine it in as much detail as possible, including everything you see, hear, smell, taste, and feel. Simply "viewing" it in your mind as you would a photograph is insufficient. Visualization is most effective when as many sensory details as possible are included. For instance, if you are considering a dock on a tranquil lake:

Observe the lowering sun over the water
Hear the song of the birds
Smell the evergreen trees
Feel the refreshing water on the soles of your feet.
Savour the crisp, pure air

As you slowly explore your tranquil location, savor the sensation of your anxieties dissipating. When you are ready, open your eyes gently and return to the present. Don't fret if you occasionally zone out or lose your bearings during a visualization session. This is typical. You may also experience heaviness in your extremities, twitching muscles, and yawning. Again, these are typical reactions.

5: Self-massage

You're probably already aware of the stress-relieving, pain-relieving, and muscle-soothing effects of a spa or health club massage. What you may not be aware of, however, is that you can experience many of the same benefits at home or work through self-massage or massage exchanges with a loved one.

Try massaging yourself at your desk between duties, on the couch at the end of a stressful day, or in bed before bed to help you relax. You can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques to enhance relaxation.

A five-minute stress-relieving self-massage.

A combination of strokes relieves muscle tension effectively. Try chopping with the edge of your hands or tapping with your fingertips or palms cupped together. Apply fingertip pressure to bundles of muscle. Try long, light, gliding strokes as you knead across the muscles. These strokes can be applied to any part of the body that is within easy reach. For a brief session such as this, concentrate on your neck and head:

Begin by massaging the neck and shoulder muscles. Make a loose fist and rapidly tap the sides and back of your neck with it. Next, make small circles with your fingertips around the base of your skull. Massage the remainder of your head with your fingertips. Then, tap your scalp by moving your fingertips from the front to the back and then to the sides.

Massage your face now. Create a series of miniature circles with your thumbs and fingertips. Focus on your temples, forehead, and mandible muscles in particular. Utilize your middle fingers to massage the bridge of your nose and then move outward across your eyebrows and temples.

Lastly, please close your eyes. For a brief period, cup your hands loosely over your face and inhale and exhale easily.