Relaxation Techniques

Relaxation techniques are an essential part of stress management. Relaxation isn’t just about finding some quiet time or enjoying a hobby. It’s a process that helps you repair the toll that stress takes on your mind and body.

Almost everyone can benefit from learning relaxation techniques. Relaxation techniques include meditation, yoga or anything that helps to increase awareness of your body and refocus your attention to something calming. It doesn’t really matter which technique you choose (most are free or low-cost), as long as you practice regularly. Almost any type of exercise is a great stress buster. Start de-stressing your life and improving your health.

The Benefits of Relaxation

Practicing relaxation techniques regularly has many health benefits and reduces stress by:

  • Slowing your heart rate
  • Lowering blood pressure
  • Slowing your breathing rate
  • Increasing blood flow to major muscles
  • Reducing muscle tension and chronic pain
  • Improving concentration
  • Reducing anger and frustration
  • Boosting confidence to handle problems

Types of Relaxation Techniques

Health professionals, such as complementary and alternative medicine practitioners, doctors and psychotherapists, can teach relaxation techniques, but you can also learn them on your own. Types of relaxation techniques include:

  • Autogenic relaxation: Autogenic means produced from within or self-generating. This relaxation technique uses both visual imagery and body awareness to reduce stress. Repeat words or suggestions in your mind to help you relax and reduce muscle tension. For example, imagine a peaceful place, then focus on controlled, relaxing breathing to slow your heart rate, or focus on different physical sensations by relaxing each arm or leg one by one.
  • Progressive muscle relaxation: This relaxation technique focuses on slowly tensing and relaxing each muscle group to help you feel the difference between muscle tension and relaxation and become more aware of physical sensations. Begin by tensing and relaxing the muscles in your toes and progressively work your way up to your neck and head. Tense your muscles for at least five seconds, relax them for 30 seconds, and repeat.
  • Visualization: This relaxation technique focuses on forming mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other common relaxation techniques include:

  • Yoga
  • Tai chi
  • Listening to music
  • Exercise
  • Meditation
  • Hypnosis
  • Massage

Practice, Practice, Practice

As you learn new relaxation techniques, you’ll become more aware of muscle tension and other physical manifestations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress, before it spirals out of control.

Remember, these techniques are skills and your ability to relax improves with practice. Be patient with yourself — don’t let your effort to practice relaxation techniques become yet another stressor.

Some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. This is rare, but if you experience emotional discomfort while practicing relaxation techniques, stop and talk to your health care provider or a mental health professional.

Comments are closed.