12 RELAXATION TECHNIQUES FOR STRESS AND ANXIETY - DUDAS - 2025

The relaxation techniques are a set of tools used to reduce physical and mental activation during times of stress, anxiety or excessive worry. They can be used both individually, as a self-help or well-being technique, as well as within the context of therapy or psychological intervention.

There are many different relaxation techniques, which are best suited to different types of person. Some of them focus primarily on the mind and changing the structure of the mind. Others, on the contrary, are designed to decrease the activation of the body, thereby indirectly affecting our psychology.

In this article we will study some of the most common relaxation techniques that exist, as well as their main advantages and disadvantages.

Benefits of practicing relaxation techniques

If you practice them, the relaxation exercises and techniques that I will explain to you can have great benefits in your life, such as:

• Reduce stress hormones in the blood
• Increase the sense of control
• Increase self esteem
• Increase blood flow to muscles
• Reduce muscle tension
• Reduce chronic pain
• Greater sense of well-being
• Decrease fatigue
• Decrease heart rate
• Lower blood pressure
• Reduce feelings of hatred and frustration

Choose the technique that best suits you

Depending on your way of being and your behavioral tendencies, one technique or another will be more convenient for you:

• If you tend to get depressed, isolated or discouraged: techniques that promote energy in your nervous system, such as rhythmic exercise.
• If you tend to be angry, excited, nervous or agitated: meditation, deep breathing
• If you tend to worry or "go blank": mindfulness, progressive muscle relaxation, yoga.

Main relaxation techniques

To learn the most important of these techniques, I recommend practicing at least 10 minutes a day. If you can practice for 20-60 minutes much better; the more you practice the more you will advance. It is a physical skill that can be learned just like any other.

What I find most interesting about these techniques is that you can practice them practically anywhere, so it will be a great resource in your life.

- Progressive muscle relaxation

You should practice muscle relaxation for at least 15 minutes a day.

It is about tensing the muscles to relax them afterwards. That way, you will release tension from your body and relax your mind.

If you have a history of muscle spasms, back problems, muscles or injuries, they can be made worse by tensing the muscles, so it is advisable to consult a professional.

Step by Step:

1. Put on comfortable clothes, comfortable shoes and sit in a comfortable seat
2. Relax with a deep breath (the one discussed in meditation) and close your eyes
3. You can use relaxing music
4. When you are relaxed, focus your attention on your right forearm. How does it feel?
5. Tense your right forearm, squeezing it hard. Hold on and count up to 8-10 seconds
6. Relax your right forearm, focus on how the tension goes and how you feel it, as it relaxes
7. Stay in that relaxed state for about 8 seconds, breathing deeply and slowly
8. Shift your attention to the left forearm and start the sequence again

With practice, this technique will let you know when you are in tension and a way to relax it.

By knowing when you are tense and when you are relaxed, you will be able to recognize the first signs of tension and set the relaxation in motion. On the other hand, if you combine it with deep abdominal breathing, it can give better results.

At the beginning, you can start practicing with all parts of the body, if you have little time, you can relax only some parts and when you have a lot of practice, you can relax all at once.

Although I have given the example with the right forearm (because it is the part that I usually relax the most), the most frequent sequence is:

1. Right foot
2. Left foot
3. Right calf
4. Left calf
5. Right thigh
6. Left thigh
7. Hips and buttocks
8. Stomach
9. Chest
10. Back
11. Right arm and hand
12. Left arm and hand
13. Neck and shoulders
14. Face

- Autogenous relaxation

Autogenous relaxation is a technique that is based on the sensations that arise in the body through the use of language. Your goal is to achieve deep relaxation and reduce stress.

It consists of 6 exercises that make your body feel warm, heavy and relaxed. In each exercise you use your imagination and verbal cues to relax your body in a specific way.

Step by Step:

1. Begin with deep breathing, with the exhalation being twice the inhalation. For example: inhale for 4 seconds, exhale for 8 seconds.
2. Inhale, close your eyes and as you exhale repeat 6-8 times: "my right arm is getting heavier and heavier" and focus on that sensation
3. Repeat 6-8 times: "my right arm weighs more and more" (like this with hands, arms, legs, back, neck, men, feet, thighs, legs)
4. Repeat 6-8 times: "my right arm is warm" (like this with hands, arms, legs, back, neck, men, feet, thighs, legs)
5. Repeat 6-8 times: "my heart beats calm and relaxed"
6. Repeat 6-8 times: "my breathing is getting calmer"
7. Repeat 6-8 times: "my stomach is getting warmer"
8. Repeat 6-8 times: "my forehead is cold"

Summary: heaviness-warmth-calm heart-breath-warm stomach-cool forehead.

You can practice them alone or all in one session. My recommendation is that you practice and see which one gives you the best results.

- Meditation

To meditate simply sit upright in a comfortable seat, close your eyes, and focus on saying - out loud or to yourself - a phrase or mantra such as "I am calm," "I love myself," or "I am at peace."

You can also put a hand on your stomach to synchronize the breath with the phrases.

If you have any thoughts, let it go by itself, don't try to eliminate it.

Another way is to listen to your own breath while repeating the mantra.

An important part of meditation is deep breathing from the abdomen; get a good amount of air into your lungs.

Normally, a stressed person will breathe only with the upper part of the lungs, however, if the oxygen reaches the lower part (abdominal breathing) you will receive more oxygen and you will feel more relaxed and less tense.

Step by Step:

1. Sit upright in a comfortable chair, putting one hand on your stomach and one on your chest
2. Breathe through your nose for 4 seconds slowly, so that the hand on your stomach rises and the hand on your chest rises very little
3. Hold the air for 4 seconds
4. Exhale the air through your mouth for 4 seconds slowly, expelling as much air as you can, while contracting your abdomen
5. The seconds I tell you are a proposal, make modifications until you feel completely comfortable. Practice is the key

- Mindfulness

Mindfulness is about being aware of what you are feeling in the present moment, both internally and externally. It can be applied to any activity in your daily life: work, eat, exercise, walk… In fact, the ideal is that it is a way of living life.

You can practice it in your daily life or together with meditation:

1. Find a quiet place, where you can relax without distractions or interruptions
2. Stand straight in a relaxed position, without lying down
3. Find a point to focus your attention on. It can be internal (an image, place or feeling) or something external (phrases, object, word that you repeat). You can close your eyes or focus on an external object
4. Adopt a non-judgmental, non-judgmental attitude, living in the present. Do not fight the thoughts that arise, turn your attention to the internal or external object

- Visualization - Guided imagination

Visualization is a somewhat different technique than meditation with which you will have to use all your senses: sight, touch, smell, hearing and taste.

It is based on imagining a scene in which you will relax and let go of all feelings of tension.

Step by Step:

1. Find a quiet place and sit up straight and comfortable
2. Close your eyes and imagine yourself in a quiet place as vividly as you can.
3. Feel that you are in that place with all your senses: sight, touch, smell, hearing and taste.
4. Walk around the place, feeling the sensations; colors, textures, smell, sound…
5. Spend time feeling each sense: first what you see, then what you are touching, then what you hear…
6. For example: look at the sea and how the waves break, listen to the birds, feel the wind or the sand, smell the flowers…
7. Feel those sensations and let any worries or thoughts flow. If you get distracted, go back to practice

- Music therapy

Music therapy is a relaxation technique based on evidence and clinical practice that is based on the use of interventions with music as the main tool to improve psychological well-being and achieve individual goals within a therapeutic relationship. It is a strategy that must be used by a professional who has specialized in its application.

Despite being a very young technique, music therapy is today an established profession within the field of health. In it, music is used as the main tool to achieve objectives related to the physical, emotional, cognitive and social health of clients.

Within a music therapy session, patients perform actions such as singing, dancing, composing or simply listening to music. Through these strategies, the skills of the participants are reinforced, so that later they can apply their new strengths in other contexts of their lives.

As a relaxation technique, research has shown that music therapy is especially helpful for people who have difficulty expressing themselves in words and connecting with others. Thus, it can be a very effective tool for those who need a strategy to free themselves from their most negative emotions.

- Aromatherapy

Aromatherapy is a set of natural clinical tools that use plant extracts to improve the health and well-being of the participants. It is used to treat both physical and psychological problems, and is based on the idea that different smells can have a great impact on our body and our brain.

Within aromatherapy, there are hundreds of essential oils, each one with supposed effects and benefits. Therefore, a person specialized in this field will have to learn which is the most useful scent for each specific situation, as well as how it will affect each client based on their characteristics and circumstances.

Although there are not many scientific studies that support the effectiveness of aromatherapy, its proponents claim that this technique can cause benefits as diverse as the improvement of pain, the improvement of the quality of sleep, the reduction of stress and anxiety, the elimination of migraines and the improvement of digestion and the immune system.

- Hydrotherapy

Hydrotherapy is a relaxation and therapeutic technique that is based on the use of water to treat different physical and mental conditions, among which are some such as arthritis and rheumatism, but also stress and anxiety. Its use is typically encompassed within a broader therapeutic approach, but it has also shown that it can be very helpful on its own.

Hydrotherapy differs from other similar techniques, such as the use of spas and spas to reduce stress, because it has a more clinical focus. It is generally carried out in specially prepared swimming pools, in which the water temperature is between 33 and 36ºC.

Hydrotherapy, being a clinical relaxation technique, must be carried out by a specialist, and is normally practiced within hospitals and rehabilitation centers. It is based on the practice of exercises in the water, with slow and controlled movements that increase relaxation and well-being of the mind and body.

- Yoga

Yoga is one of the most widespread relaxation techniques in the world, and one of the ones that have been practiced the longest. It is a mixture of physical exercises, mental practices and changes in perspective that have a very significant impact on psychological and physical health.

Yoga originally arose in Eastern culture, and was originally a practice related to religions such as Buddhism or Hinduism. However, in recent decades it has gained great popularity in the West, and today versions have emerged that are not related to any specific religious belief.

This relaxation technique is mainly based on the practice of controlled movements, in which it is necessary to pay full attention. In this way, a communication channel is created between the body and the mind, which has proven to be very effective in reducing anxiety and stress and in promoting a general state of well-being.

There are many different types of yoga, differing both in how they are practiced and on a more philosophical and spiritual level. Thus, we can find some of the most common variants, such as hatha yoga or kundalini yoga; and others more peculiar like acroyoga or yoga at high temperatures.

- Tai Chi

Tai Chi is a physical and spiritual practice used around the world to improve physical and mental well-being. It appeared in China as a martial art; but today it has gained great popularity as a form of active meditation and as a relaxation and stress reduction technique.

There are various styles of Tai Chi, each named after the teacher who founded it. Thus, the three most important are Chen, Yang and Wu. Although there are differences between them, they are all based on the practice of predetermined movements known as "forms." These forms can last from as little as a few minutes to more than an hour.

Like the rest of related practices, tai chi helps to regulate and relax the central nervous system, thus achieving physical and emotional stress and improving general well-being. In recent years, many clinical studies have confirmed its effectiveness, to such an extent that today many doctors recommend its practice to all types of patients.

- Biofeedback

Biofeedback or biofeedback is a relaxation technique that seeks to give the person greater control over involuntary functions of their body, such as their heart rate, muscle tension, blood pressure or perception of pain. The idea is to allow the individual to make small changes in their body that cause a specific effect.

In a biofeedback process, the person is connected to a series of sensors that allow him to visually observe different aspects of his body that are normally not conscious. Thus, the person can try different techniques that allow her to modify her body state, and directly observe the impact they have on her body and mind.

Today, biofeedback is used in conjunction with other relaxation techniques, such as meditation, mindfulness, muscle relaxation, or deep breathing. Their application has been shown to increase the effectiveness of any of them.

- Deep breathing

One of the simplest relaxation techniques but with the greatest short-term impact is deep breathing. It is based on the idea that the way we take in and expel air is closely related to the state of tension in our body; and, therefore, also with that of our mind.

According to many studies, deep, calm and controlled breathing can go a long way in eliminating stress, anxiety and worry. There are numerous ways to apply this relaxation technique, but all are based on practicing diaphragmatic breathing rather than a more shallow one.

References

1. "Relaxation Techniques for Stress Relief" in: HelpGuide. Retrieved on: November 11, 2019 from HelpGuide: helpguide.org.
2. "Aromatherapy Uses and Benefits" in: Health Line. Retrieved on: November 11, 2019 from Health Line: healthline.com.
3. "What is music therapy?" in: Music Therapy. Retrieved on: November 11, 2019 from Music Therapy: musictherapy.org.
4. "What Is Biofeedback and How Does It Work?" at: VeryWell Mind. Retrieved on: November 11, 2019 from VeryWell Mind: verywellmind.com.
5. "What is Tai Chi?" in: Energy Arts. Retrieved on: November 11, 2019 from Energy Arts: energyarts.com.
6. "How does yoga work?" in: Medical News Today. Retrieved on: November 11, 2019 from Medical News Today: medicalnewstoday.com.
7. "Meditation" in: Wikipedia. Retrieved on: November 11, 2019 from Wikipedia: en.wikipedia.org.