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Following are six Rrlaxation techniques that can help you evoke the Oats and bone health response and reduce stress. Breath focus. In this Relaxation strategies, powerful strategiees, you take long, slow, deep breaths also known as abdominal or belly breathing.
As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way.
However, this technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.
Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection.
If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus.
You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.
Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxietydepression, and pain.
Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts.
They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging. Check with your doctor before starting them.
Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath Rrlaxation.
This method may be especially appealing if religion or spirituality is meaningful to you. Rather than choosing just one technique, experts recommend sampling several to see which one works best for you.
Try to practice for at least 20 minutes a day, although even just a few minutes can help. But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.
: Relaxation strategies| Need support? | The goal is to picture your breathing following the shape of a box or square. This relaxation technique involves sitting down and using a blank piece of paper. The goal of the relaxation exercise is to focus on the drawing motion, instead of doing it perfectly or making it look pretty. For example, in step 5, you can imagine how coffee tastes. According to the NCCIH , these relaxation techniques can help you prevent and manage anxiety and stress in the long run:. A number of scientific studies back up the effectiveness of techniques such as progressive muscle relaxation, relaxation meditation, and box breathing. There are many types of meditation for anxiety that can help relieve some of your symptoms. Here's what research says, and how to meditate to calm…. Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment. 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Learn more about how to use positive affirmations, why they work, some examples, and how to build your own. Domestic Violence Screening Quiz Emotional Type Quiz Loneliness Quiz Parenting Style Quiz Personality Test Relationship Quiz Stress Test What's Your Sleep Like? Psych Central. Conditions Discover Quizzes Resources. More relaxation resources This Way Up - Learn simple mindfulness strategies for managing stress and boosting your wellbeing with their practical and free online program. Smiling Mind - A free mindfulness developed by psychologists and educators to help bring balance to your life. Wellbeing activities Find more relaxation strategies and stress-busting tips on Personal best. Get started. Other pages in This Section Check your mental health Look after your wellbeing Understand anxiety Understand depression Prevent suicide Browse stories from others. Be part of our Forums - share and learn from your peers and become part of our online community. Your session is about to expire. Step Three: Tense the muscles in the lower legs. Step Four: Tense the muscles in the hips and buttocks. Step Five: Tense the muscles in the stomach and chest. Step Six: Tense the muscles in the shoulders. Step Seven: Tense the muscles in the face e. Step Eight: Tense the muscles in the hand, creating a fist. Clinical Significance Relaxation strategies are used as therapeutic interventions for patients experiencing stress. Enhancing Healthcare Team Outcomes The healthcare profession is stressful for physicians, nurses, pharmacists and other related professionals. Review Questions Access free multiple choice questions on this topic. Comment on this article. References 1. Parás-Bravo P, Alonso-Blanco C, Paz-Zulueta M, Palacios-Ceña D, Sarabia-Cobo CM, Herrero-Montes M, Boixadera-Planas E, Fernández-de-Las-Peñas C. Does Jacobson's relaxation technique reduce consumption of psychotropic and analgesic drugs in cancer patients? A multicenter pre-post intervention study. BMC Complement Altern Med. Volpato E, Banfi P, Nicolini A, Pagnini F. A quick relaxation exercise for people with chronic obstructive pulmonary disease: explorative randomized controlled trial. Multidiscip Respir Med. Dawson MA, Hamson-Utley JJ, Hansen R, Olpin M. Examining the effectiveness of psychological strategies on physiologic markers: evidence-based suggestions for holistic care of the athlete. J Athl Train. Brenhouse HC, Danese A, Grassi-Oliveira R. Neuroimmune Impacts of Early-Life Stress on Development and Psychopathology. Curr Top Behav Neurosci. Kuloor A, Kumari S, Metri K. Impact of yoga on psychopathologies and quality of life in persons with HIV: A randomized controlled study. J Bodyw Mov Ther. Garland SN, Xie SX, DuHamel K, Bao T, Li Q, Barg FK, Song S, Kantoff P, Gehrman P, Mao JJ. Acupuncture Versus Cognitive Behavioral Therapy for Insomnia in Cancer Survivors: A Randomized Clinical Trial. J Natl Cancer Inst. Huang AJ, Grady D, Mendes WB, Hernandez C, Schembri M, Subak LL. A Randomized Controlled Trial of Device Guided, Slow-Paced Respiration in Women with Overactive Bladder Syndrome. J Urol. Lopez-Lopez L, Valenza MC, Rodriguez-Torres J, Torres-Sanchez I, Granados-Santiago M, Valenza-Demet G. Results on health-related quality of life and functionality of a patient-centered self-management program in hospitalized COPD: a randomized control trial. Disabil Rehabil. Anderson KGC, Langley J, O'Brien K, Paul S, Graves K. Examining the artist-patient relationship in palliative care. A thematic analysis of artist reflections on encounters with palliative patients. Arts Health. Copyright © , StatPearls Publishing LLC. Bookshelf ID: NBK PMID: PubReader Print View Cite this Page Norelli SK, Long A, Krepps JM. Relaxation Techniques. In: StatPearls [Internet]. In this Page. Continuing Education Activity Introduction Indications Preparation Technique or Treatment Clinical Significance Enhancing Healthcare Team Outcomes Review Questions References. Bulk Download. Bulk download StatPearls data from FTP. Related information. PMC PubMed Central citations. Similar articles in PubMed. Behavioural modification interventions for medically unexplained symptoms in primary care: systematic reviews and economic evaluation. Leaviss J, Davis S, Ren S, Hamilton J, Scope A, Booth A, Sutton A, Parry G, Buszewicz M, Moss-Morris R, et al. |
| Deep Breathing | One study paired biofeedback with stress management and the other paired it with cognitive behavioral therapy. A combination of strokes works well to relieve muscle tension. Listening to music Music and emotion are strongly connected concepts Pyrovolakis et al. Please donate today to help us save, support, and change lives. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. |
| Finding the best relaxation technique for you | Search term. Relaxation Techniques Samantha K. Author Information and Affiliations Authors Samantha K. Affiliations 1 Campbell University School of OM. Continuing Education Activity Relaxation techniques are therapeutic exercises designed to assist individuals by decreasing tension and anxiety. Introduction Relaxation techniques are therapeutic exercises designed to assist individuals with decreasing tension and anxiety, physically and psychologically. Indications Relaxation techniques are therapeutic exercises indicated to assist patients in decreasing physical and psychological tension and anxiety. Preparation The following are step-by-step examples of relaxation techniques that can be relayed to patients by health professionals. Technique or Treatment Box Breathing While there are many different forms of deep breathing exercises, box breathing can be particularly helpful with relaxation. Step One: Breathe in through the nose for a count of 4. Step One: Sit or lie down comfortably. Ideally, the space will have minimal distractions. Step Two: Visualize a relaxing environment by either recalling one from memory or created one through imagination e. Elicit elements of the environment using each of the five senses using the following prompts:. Step Three: Sustain the visualization as long as needed or able, focusing on taking slow, deep breaths throughout the exercise. Focus on the feelings of calm associated with being in a relaxing environment. Step Two: Starting at the feet, curl the toes under and tense the muscles in the foot. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation. Step Three: Tense the muscles in the lower legs. Step Four: Tense the muscles in the hips and buttocks. Step Five: Tense the muscles in the stomach and chest. Step Six: Tense the muscles in the shoulders. Step Seven: Tense the muscles in the face e. Step Eight: Tense the muscles in the hand, creating a fist. Clinical Significance Relaxation strategies are used as therapeutic interventions for patients experiencing stress. Enhancing Healthcare Team Outcomes The healthcare profession is stressful for physicians, nurses, pharmacists and other related professionals. Review Questions Access free multiple choice questions on this topic. Comment on this article. References 1. Parás-Bravo P, Alonso-Blanco C, Paz-Zulueta M, Palacios-Ceña D, Sarabia-Cobo CM, Herrero-Montes M, Boixadera-Planas E, Fernández-de-Las-Peñas C. Does Jacobson's relaxation technique reduce consumption of psychotropic and analgesic drugs in cancer patients? A multicenter pre-post intervention study. BMC Complement Altern Med. Volpato E, Banfi P, Nicolini A, Pagnini F. A quick relaxation exercise for people with chronic obstructive pulmonary disease: explorative randomized controlled trial. Multidiscip Respir Med. Dawson MA, Hamson-Utley JJ, Hansen R, Olpin M. Examining the effectiveness of psychological strategies on physiologic markers: evidence-based suggestions for holistic care of the athlete. J Athl Train. Brenhouse HC, Danese A, Grassi-Oliveira R. Neuroimmune Impacts of Early-Life Stress on Development and Psychopathology. Curr Top Behav Neurosci. Kuloor A, Kumari S, Metri K. Impact of yoga on psychopathologies and quality of life in persons with HIV: A randomized controlled study. J Bodyw Mov Ther. Garland SN, Xie SX, DuHamel K, Bao T, Li Q, Barg FK, Song S, Kantoff P, Gehrman P, Mao JJ. Acupuncture Versus Cognitive Behavioral Therapy for Insomnia in Cancer Survivors: A Randomized Clinical Trial. J Natl Cancer Inst. Huang AJ, Grady D, Mendes WB, Hernandez C, Schembri M, Subak LL. A Randomized Controlled Trial of Device Guided, Slow-Paced Respiration in Women with Overactive Bladder Syndrome. J Urol. Lopez-Lopez L, Valenza MC, Rodriguez-Torres J, Torres-Sanchez I, Granados-Santiago M, Valenza-Demet G. Results on health-related quality of life and functionality of a patient-centered self-management program in hospitalized COPD: a randomized control trial. Disabil Rehabil. Anderson KGC, Langley J, O'Brien K, Paul S, Graves K. Examining the artist-patient relationship in palliative care. A thematic analysis of artist reflections on encounters with palliative patients. Arts Health. Copyright © , StatPearls Publishing LLC. Bookshelf ID: NBK PMID: PubReader Print View Cite this Page Norelli SK, Long A, Krepps JM. Relaxation Techniques. In: StatPearls [Internet]. In this Page. Continuing Education Activity Introduction Indications Preparation Technique or Treatment Clinical Significance Enhancing Healthcare Team Outcomes Review Questions References. Bulk Download. Bulk download StatPearls data from FTP. Related information. PMC PubMed Central citations. Similar articles in PubMed. Behavioural modification interventions for medically unexplained symptoms in primary care: systematic reviews and economic evaluation. Leaviss J, Davis S, Ren S, Hamilton J, Scope A, Booth A, Sutton A, Parry G, Buszewicz M, Moss-Morris R, et al. Health Technol Assess. Florida Domestic Violence. Houseman B, Semien G. Evaluating telehealth lifestyle therapy versus telehealth psychotherapy for reducing depression in adults with COVID related distress: the curbing anxiety and depression using lifestyle medicine CALM randomised non-inferiority trial protocol. Young LM, Moylan S, John T, Turner M, Opie R, Hockey M, Saunders D, Bruscella C, Jacka F, Teychenne M, et al. BMC Psychiatry. Epub Mar Review Stretch-based relaxation training. It's especially helpful if you tend to hold in your stomach. First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth or your nose, if that feels more natural. Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax. Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:. You may want to try several different relaxation techniques to see which one works best for you. And if your favorite approach fails to engage you, or you want some variety, you'll have alternatives. You may also find the following tips helpful:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. July 6, The term "fight or flight" is also known as the stress response. Deep breathing benefits Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. Practicing breath focus Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. Ways to elicit the relaxation response Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them: Progressive muscle relaxation Mindfulness meditation Yoga , tai chi , and Qi Gong Repetitive prayer Guided imagery Creating a routine You may want to try several different relaxation techniques to see which one works best for you. You may also find the following tips helpful: Choose a special place where you can sit or lie down comfortably and quietly. Don't try too hard. That may just cause you to tense up. Don't be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms — and having a focal point is essential. |
| How to Relax: Best Relaxation Techniques for Anxiety | Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises. For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women and men tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety. Shallow breathing limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air. That can make you feel short of breath and anxious. Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure. Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It's especially helpful if you tend to hold in your stomach. First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth or your nose, if that feels more natural. Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax. Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:. You may want to try several different relaxation techniques to see which one works best for you. And if your favorite approach fails to engage you, or you want some variety, you'll have alternatives. You may also find the following tips helpful:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles. Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? These sensors measure your skin temperature, brain waves, breathing, and muscle activity. You can see these readings on a monitor. Then you practice changing your thoughts, behaviors, or emotions to help control your body's responses. Over time, you can learn to change them without using the monitor. This is another simple technique that you can do almost anywhere. Starting with your toes and feet, focus on tightening your muscles for a few moments and then releasing them. Continue with this process, working your way up your body, focusing on one group of muscles at a time. Yoga is an ancient practice rooted in Indian philosophy. The practice of yoga combines postures or movements with focused breathing and meditation. The postures are meant to increase strength and flexibility. Postures range from simple poses lying on the floor to more complex poses that may require years of practice. You can modify most yoga postures based on your own ability. There are many different styles of yoga that range from slow to vigorous. If you are thinking about starting yoga, look for a teacher who can help you practice safely. Make sure to tell your teacher about any recent or past injuries. Tai chi was first practiced in ancient China for self-defense. Today, it is used mainly to improve health. It is a low-impact, gentle type of exercise that is safe for people of all ages. If you are interested in tai chi for stress relief, you may want to start with a class. For many people, it is the easiest way to learn the proper movements. You can also find books and videos about tai chi. You can learn more about any of these techniques through local classes, books, videos, or online. Minichiello VJ. Relaxation techniques. In: Rakel D, ed. Integrative Medicine. Philadelphia, PA: Elsevier; chap National Center for Complementary and Integrative Health website. Updated August 8, Accessed August 8, Meditation and mindfulness: what you need to know. Updated June Relaxation techniques: what you need to know. Tai Chi: what you need to know. Updated March Yoga: what you need to know. Updated April Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Relaxation techniques for stress. How Relaxation Helps. Sit still or lie down and place one hand on your stomach. Put your other hand over your heart. Inhale slowly until you feel your stomach rise. Hold your breath for a moment. Exhale slowly, feeling your stomach fall. |
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