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N
nccih.nih.gov
official
https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
A 2017 systematic review found that relaxation techniques and cognitive behavioral therapy both helped improve mental health in adults with irritable bowel syndrome. But whereas cognitive behavioral therapy helped to improve daily functioning, relaxation techniques did not. The review included 2 studies on relaxation techniques, with a total of 181 adults. Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding. [...] A 2020 review on psychotherapeutic interventions for irritable bowel syndrome (IBS) included one small study that involved relaxation techniques. Sixty-nine adults with IBS participated in a 5-week course that had an educational component, psychological component, and training in progressive muscle relaxation and diaphragmatic breathing. Compared to a wait-list control, the course led to improvements in IBS symptoms, depression, and quality of life. A single small study, however, does not [...] Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed.
Self-Hypnosis: In self-hypnosis programs, people learn to produce the relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”) of their own.
T
therapistaid.com
article
https://www.therapistaid.com/therapy-guide/relaxation-skills-guide
Be sure to provide your client with the tools they need to practice effectively at home. This could be a script for progressive muscle relaxation, a deep breathing video, or a copy of audio exercises that they can listen to at any time.
## Deep Breathing [...] Therapy sessions provide the perfect opportunity to teach new relaxation skills, but a few minutes of practice each week is not enough to see real benefits. We suggest that clients practice not just once in session, but regularly over the course of many sessions. Additionally, collaborate with your client to create a plan for them to practice every day at home. [...] Naturally, many people take fast and shallow breaths. It’s easy to fall back into that habit, even in the middle of deep breathing practice. Stress the importance of timing every inhalation and exhalation. Try watching the second hand of a clock or listening to an audio relaxation tool if you have difficulty timing yourself.
H
helpguide.org
article
https://www.helpguide.org/mental-health/stress/relaxation-techniques-for-stre…
You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature. [...] With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit [...] Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.
## Tips for starting a relaxation practice
H
health.harvard.edu
research
https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-red…
4. 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 anxiety, depression, and pain. [...] 6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you. [...] 1. Breath focus. In this simple, powerful technique, 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
M
mayoclinic.org
article
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relax…
To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.
You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts.
Other relaxation techniques may include: [...] Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.
You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one. [...] In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.
Visualization. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.
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mind.org.uk
article
https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation
1. Make sure you're sitting comfortably with your feet firmly on the floor, your back straight and your shoulders relaxed.
2. Take your paper and pencil, and draw a circle that fills most of the page. It doesn't have to be neat.
3. Now keep drawing. You could keep going over the circle, or fill it with a pattern, but try not to let your pencil leave the page. Don't worry about creating a finished picture, just keep going. [...] 1. Lie down or sit with your back straight and your feet on the floor. Close your eyes or focus on a spot in the distance.
2. Start by clenching your toes as much as you can for a few seconds then releasing them. Notice the difference between the two feelings.
3. Match this to your breathing. Tense your muscles as you take a deep breath in, and relax as you breathe out. [...] 4. Move up your body to your thighs, your stomach and all the way to your shoulders and hands, clenching and relaxing each muscle in turn. Take time to notice any parts of your body that feel tense, tight or tired. You can repeat if you still feel tense.
5. Take a moment to relax, then slowly and gently begin to move. When you feel ready, you can stand up slowly.
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psychiatry.org
news
https://www.psychiatry.org/news-room/apa-blogs/relaxation-techniques-for-ment…
Breathing exercises. Several relaxation techniques incorporate breathing, specifically deep breathing. Deep breathing, also called belly breathing or diaphragmatic breathing, involves slow, deep breaths that fully fill the lungs and cause the lower belly to rise. See a sample breathing exercise for stress. There are many different breathing techniques, such as 4-7-8 breathing, belly breathing and box breathing. Learn more and try some simple breathing techniques. [...] | “Soothing” Activities | “Mind-based” Relaxation Strategies | “Body-based” Relaxation Strategies |
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| Sounds: enjoyable music; ambient music; nature sounds (ocean waves; birds) | Meditation/mindfulness meditation | Breathing: slow-paced diaphragmatic |
| Smells/aromatherapy: candles; diffuser/essential oils | Body scan/body awareness | Yoga |
| Sights/visualization: beaches, falling leaves; pleasing artwork | Prayer | Progressive muscle relaxation |
| | | Tai Chi | [...] Autogenic training. Autogenic training is a relaxation technique that uses mental exercises to help you relax. (Autogenic means ‘coming from within.’) During autogenic training, participants close their eyes and slowly repeat specific phrases focused on creating calming sensations across different areas of the body. A session typically lasts 15 to 20 minutes and it can be done one-on-one or in a group. Learn more about autogenic training.
## Finding Relaxation that Works for You
N
nhs.uk
article
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breath…
If you're lying down, place your arms a little bit away from your sides, with the palms up. Lie with your legs straight or bend your knees so your feet are flat on the floor.
If you're sitting, place your arms on the chair arms.
If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart. [...] 1. Let your breath flow as deep down into your belly as is comfortable, without forcing it.
2. Try breathing in through your nose and out through your mouth.
3. Breathe in gently and regularly. Some people find it helpful to count steadily from 1 to 5. You may not be able to reach 5 at first.
4. Then let it flow out gently, counting from 1 to 5 again, if you find this helpful.
5. Repeat for at least 5 minutes.
Page last reviewed: 12 June 2026
Next review due: 12 June 2029 [...] # Breathing exercises for stress
This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as possible. If you can, loosen any clothes that restrict your breathing.