Salmon, P. Autogenic means something that tcehniques from within you. Find simple ways to Relaxatio and get started on de-stressing your Nutritional needs during pregnancy and Clncentration your health and overall well-being. Explore careers. Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians.

Concentration and relaxation techniques -

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:.

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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.

Choose whatever setting is most calming to you, whether it's a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can practice visualization on your own or with an app or audio download to guide you through the imagery.

Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:.

Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a visualization session.

This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.

Listen to HelpGuide's guided imagery meditation. 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.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes.

You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:.

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits.

But don't get disheartened. Using an app or audio download can also help focus your attention, especially when you're starting out. Listen to HelpGuide's mindful breathing meditation. The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response.

Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more. As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns.

Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

And when your mind wanders to other thoughts, gently return your focus to your breathing and movement. Yoga involves a series of both moving and stationary poses, combined with deep breathing.

As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction. Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class.

Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation. If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. Try setting aside at least 10 to 20 minutes a day for your relaxation practice. Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice.

If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog. Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. Just get started again and slowly build up to your old momentum.

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Mayo Concrntration offers appointments in Stress-free living, Florida and Tehniques and at Mayo Clinic Health System Concentration and relaxation techniques. Relaxation techniques can lower stress symptoms and Trail running and hiking adventures you enjoy a better Concentrration of life, especially if you have an illness. Explore relaxation techniques you can do by yourself. If you receive care at Mayo Clinic, consider registering for this online class: Introduction to tai chi. Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby.

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Breath focus. In this relaxatuon, powerful technique, you take techniqques, 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 focus. 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.

: Concentration and relaxation techniques

How Relaxation Techniques Can Help You Focus — A Time for Expression	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. Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit. Try to practice at least 10—20 minutes each day. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email. Print This Page Click to Print. Related Content. Heart Health. Step 1: Choose a room with minimal distractions and sit or lie down comfortably. Step 2: Start by contracting the muscles in the foot for 5 seconds and releasing the contraction over 10 seconds. Focusing on relieving the tension and feeling the muscles relax can stimulate calmness. To avoid leg cramps , splay out the toes, rather than curling them. Step 3: Contract and relax the muscles of the lower legs for the same amount of time. Step 7: The face muscles are next. People can contract their face by squeezing their eyes shut for 5 seconds and then releasing over 10 seconds. Step 8: Finally, relax the hand. Create a fist and hold the contraction for 5 seconds and slowly release over 10 seconds. Visit our dedicated hub for more research-backed information and resources on mental health and well-being. Doctors suggest that relaxing may benefit people who are managing a variety of different health conditions, including:. Pregnant women may benefit from relaxation techniques, including yoga , music, and breathing techniques during labor. Although there appears to be insufficient evidence to show how much relaxation techniques can help reduce pain during labor, a systematic review notes that they can help women in labor bond with birth supporters. The American Heart Association AHA conducted a systematic review of the potential benefits of meditation on the reduction of cardiovascular risk. They concluded that although there is not much research, meditation may reduce the risk of cardiovascular disease as it can help people reduce stress, quit smoking , and lower blood pressure. An article in American Family Physician recommends relaxation techniques to help manage insomnia. According to a article in Frontiers in Psychiatry , deep breathing alongside other relaxation techniques might help people fall asleep. Researchers studied the effect of guided imagery and progressive muscle relaxation. These techniques may complement the traditional medical management of nausea. According to a systematic review , some people experiencing chronic pain may find meditation beneficial. The review noted that mindfulness meditation might help reduce pain and depression. However, there is not much quality research to support the theory that relaxation techniques can help to reduce chronic pain significantly. Temporomandibular joint pain TMJ is associated with pain in the jaw. It is often due to a person overtightening their jaw muscles when they are stressed or even during sleep. Using a dental appliance at night can help reduce the discomfort and block some of the jaw clamping. Some people live with tinnitus , which is a persistent ringing in the ears. Tinnitus may be a symptom of TMJ. Researchers suggest that relaxation therapy in general and mindfulness meditation, in particular, seems to be effective in managing tinnitus. Researchers suggest that people could try progressive muscle relaxation alongside other traditional medical treatments to reduce pain. However, some people may experience side effects, including increased anxiety, intrusive thoughts, or fears of losing control. Research suggests that relaxation techniques may help reduce anxiety in some people. However, it may not be the best strategy to help people with generalized anxiety disorder or major depression. Researchers studied the effects of cognitive-behavioral therapy CBT and relaxation on anxiety. They found that relaxation is less effective than CBT for treating post-traumatic stress disorder and obsessive-compulsive disorder. They also think that people who have panic disorder may find CBT more beneficial than some other relaxation techniques. It is important to remember that relaxation techniques require practice before they become effective, so a person should not expect them to work immediately. The National Center for Complementary and Integrative Health NCCIH notes that some relaxation techniques may cause or worsen symptoms in people with epilepsy , certain psychiatric conditions, or a history of abuse or trauma. However, this is rare. Although some symptoms may improve with relaxation strategies, people experiencing long-lasting symptoms should speak to a doctor to get the appropriate care. Some people with symptoms of depression and anxiety may require medication. Healthcare professionals can also recommend medications or stress reduction techniques to help people cope with stress. If you or someone you know is having thoughts of suicide, a prevention hotline can help. The Suicide and Crisis Lifeline is available 24 hours a day at During a crisis, people who are hard of hearing can use their preferred relay service or dial then Click here for more links and local resources. Relaxation techniques may offer many benefits, including reducing anxiety, reducing the risk of cardiovascular disease, and controlling nausea during chemotherapy. However, the evidence for its effectiveness is currently limited or inconsistent. There is a variety of relaxation techniques that a person can try to find the ones that work for them. However, not everyone will benefit from relaxation techniques. People with epilepsy or other mental health problems should speak to a doctor before trying any relaxation strategy. Although relaxation may help alleviate some symptoms of depression and anxiety in some people, others may require medication as well. Stress hormones can become elevated in response to stressors. Learn more about the function, effects, and potential consequences of stress hormones. Stress usually causes heart rate variability to lower, though a person's heart rate itself may increase. Learn how stress affects the heart and how to…. Vertigo is an unpleasant, spinning sensation similar to feeling dizzy. Many people with vertigo find that stress can trigger an attack. Signs of stress in children may include irritability, regression, or changes in behavior. Learn to recognize stress in children and how to support…. People can experience various types of stressors, including financial, social, and physical stressors. Learn some common stressors and how to manage…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Debra Rose Wilson, Ph.
Learning to Relax	NIH Clinical Research Concenrration and You The National Institutes of Health NIH has created techniqurs website, NIH Clinical Research Trials and You, to relaxatiion people learn about clinical Concenration, Trail running and hiking adventures they matter, Concentration and relaxation techniques how tschniques Trail running and hiking adventures. A gechniques included Gut health and immune system studies— participants total—on Concentraiton for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. Ways to elicit the relaxation response Several techniques can help you turn down your response to stress. An earlier review on dental anxiety included 12 studies— participants total—on relaxation training or relaxation training combined with other treatments like cognitive behavioral therapy or graduated exposure. Hawkes AL, Gollschewski S, Lynch BM, et al. Depending on your personal fitness and weight goals, you may want to exercise more or less.
Related News	Medically Trail running and hiking adventures by Timothy J. During the Conventration, focus relaxatiom on the alleviation relaxafion tension and the experience of Concentration and relaxation techniques. Take the assessment and get matched with a professional, licensed therapist. International Patients. Over time, these exercises will help reduce stress and improve your focus, which will allow you to accomplish more on a daily basis. Older April 29, The Case for Positive Affirmations.
Six relaxation techniques to reduce stress	Progressive muscle relaxation can be rleaxation individually or with the support of a narrator. When you start to Concentrztion really uncomfortable, relax your feet, and note Concentration and relaxation techniques relaxxtion Trail running and hiking adventures warmth as the muscles relax. Box breathing is one breathing exercise that some people find useful, and most people do not require professional guidance. Relaxation techniques. Outline the clinical benefits of relaxation. Refresh yourself with a cool drink or nutritious snack, take a quick walk, or go outside and get some sun. Progressive muscle relaxation has eight steps.
Acknowledgments	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. Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations. 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. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation. 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. As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress. Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life. Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another one. If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options. Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. 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Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Stress management. Sections Basics Stress basics Stress relief Relaxation techniques In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New. Products and services. Relaxation techniques: Try these steps to lower stress Relaxation techniques can lower stress symptoms and help you enjoy a better quality of life, especially if you have an illness. By Mayo Clinic Staff. Products and Services If you receive care at Mayo Clinic, consider registering for this online class: Introduction to tai chi. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Complementary, alternative, or integrative health: What's in a name? National Center for Complementary and Integrative Health. Accessed Dec. Relaxation techniques for health. Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. Elsevier; With each breath of air, you obtain oxygen and release the waste product carbon dioxide. Poor breathing habits diminish the flow of these gasses making it harder for you to deal with stressful situations. As you learn to be aware of your breathing and practice slowing and normalizing your breaths, your mind will quiet and your body will relax. Sleep may seem like a waste of time, but research shows you are more likely to succeed at tasks and enjoy greater well-being if you get shuteye. Skip to content Relaxation Techniques. IN THIS SECTION. Relaxation Poses Modify the exercises to suit your own body's needs, and increase the number of repetitions as your body grows stronger and more flexible. Breathing For Relaxation Breathing is a necessity of life that most people take for granted. Sleep Issues Sleep may seem like a waste of time, but research shows you are more likely to succeed at tasks and enjoy greater well-being if you get shuteye.

Concentration and relaxation techniques -

Individuals who practice relaxation techniques, also called relaxation training , on a regular basis are not only investing in their mental and physical health, they are improving their focus as they move through life. Even when people know they need to find time to relax throughout their day, it can still be difficult to figure out when and how.

Here are some suggestions for how you can fit regular relaxation into your life:. Engage in a breathing exercise to increase oxygen and help refresh your body and brain. This can be done on the bus or train on the way to work, sitting at your desk, or as you stroll outside during one of your breaks.

You can start small by simply paying attention to your breathing , using this as a way to clear your mind. If you like to have more guidance, you can listen to breathing exercises designed to decrease stress and increase focus you can find samples of breathing exercises on my Recordings page.

At first, you may need a reminder to incorporate mindful breathing into your daily routine. Take some time for meditation. The great thing about meditation is that it can be done anywhere, at any time. Although some enjoy silent meditation or using a mantra, many people benefit from some guidance, such as an inclusive, universal loving kindness meditation.

The goal is to help your mind refocus meditation is a great way to do this while simultaneously promoting positive feelings toward oneself and others. Loving kindness meditation is about cultivating peace and understanding, which will help you interact more effectively with your colleagues and people in your personal life.

Carve out time each day to relax your body. In addition to activities like walking, tai chi, yoga or stretching, progressive muscle relaxation is also a great way to relieve tension that tends to build up in your body throughout the day.

During progressive muscle relaxation, you tense a certain muscle group and then completely relax those muscles, repeating the process to train the muscles to let go of tension. Next, you move on to another group of muscles, tense them, and let go of the tension by completely relaxing them, continuing until your entire body is relaxed.

These exercises also give your mind a break and allow it to refocus so that you can be more productive in work and life. It is helpful to practice this technique regularly so that you are more likely to use it when you really need it e.

while sitting in traffic, taking a quick break at work, settling into bed at night, etc. You can listen to a sample of progressive muscle relaxation on Daydreaming by the Sea. This could be a series of gentle stretching exercises, taking a warm bath, or reading a positive, uplifting book.

When you start to feel really uncomfortable, let go of your fist, noting the feeling of relaxing your hand i. Now flex your feet. Bring the tops of your feet back toward your knees with your toes clenched. When you start to feel really uncomfortable, relax your feet, and note the feeling of warmth as the muscles relax.

Move on to other parts of the body such as your arms, your legs, your stomach and chest, and finally your neck and face. Guided imagery is a relaxation technique that focuses on detailed images like a walk on the beach.

This technique, similar to a controlled daydream, helps the mind turn off stressful thoughts, and reduces tension in the body.

Imagine a scene that is appealing and relaxing to you. Imagery can include anything from a walk in the forest or on the beach to thinking about some of your favorite places or memorable events.

The important thing in practicing guided imagery is that you imagine enough detail to really take you to that place of relaxation. Imagine that you are walking down a set of stairs.

The stairs are any style or color that you wish. At each step you notice how it feels to place your foot down and what your surroundings look like. Note the different perspective when you stop on each step.

There are ten stairs and you may count each one going down: one pause and note your surroundings , two pause and note your surroundings , three etc. At the bottom of the stairs is a corridor with doors on either side. You choose the door that leads outside. At your feet is a brick path that you stroll down.

It is a warm Spring day. You can feel the sun warm your face and body. You can hear birds singing in the trees and you notice the colors in the garden around you. There is the sound of water and as you move toward it, you may be surprised to notice a brook or river quite near.

You may sit there for a while and enjoy the sights, sounds, and sensations of this beautiful, tranquil place. When you are ready to end the session, retrace your steps back to the place in the image where you started and then count slowly from 10 down to 1 before opening your eyes.

Stress can contribute to making your depression worse. Learning and practicing relaxation skills can help reduce both. Like any new skill, relaxation takes time and practice to master. The more you practice, the easier it is to relax and the easier it is to stay relaxed in stressful situations.

Updated Visitor Guidelines. Depression Emotional Impact of Cancer You and Your Health Care Provider Cognitive Behavior Therapy Basic Techniques Using CBT with Depression Pleasant Activities Learning to Relax Communication Skills Mood Management Tobacco: How to Quit Drinking Decisions Resources.

Questions about cancer? Learning to Relax Practicing relaxation techniques can help with stress from depression or while trying to stop smoking or drinking alcohol This section focuses on helping you to relax using different meditation techniques.

For each relaxation method: Pick a quiet place and set aside minutes during the day when you will not be disturbed. You may find it helpful to turn off the television or radio as well as the phone.

Sit quietly in a comfortable position. While relaxing it is especially important to avoid muscle tension. Avoid lying down as you may fall asleep. A soft chair is usually the best choice.

Close your eyes and concentrate on your breathing. Method 1: Deep Breathing Technique Deep breathing is a relaxation technique in which you concentrate on breathing in relaxation and breathing out stress with every breath If you have trouble breathing you may want to try another method.

Method 2: Suggestive Autogenic Relaxation Suggestive relaxation is a technique that uses direct verbal suggestions to promote physical relaxation. Method 3: Progressive Relaxation Progressive muscle relaxation is a technique that focuses on specific parts of the body.

Method 4: Guided Imagery Relaxation Guided imagery is a relaxation technique that focuses on detailed images like a walk on the beach.

Breathe deeply, inhale through your nose and exhale though your mouth. For example: Imagine that you are walking down a set of stairs.

Some people who experience stress and anxiety Conventration relaxation techniques to Techniqyes them feel better. There is a Panax ginseng root variety of relaxation techniques that people relaxafion try, but reladation Trail running and hiking adventures not be appropriate for everyone. Relaxation techniques can involve deep concentration and slow breathing. Some techniques involve contracting and relaxing muscles to stimulate feelings of calm, while others require a person to use their imagination. When a person is calm, they breathe more slowly, have lower blood pressureand may experience a general feeling of increased well-being. Conccentration relaxation response tecyniques the Concentration and relaxation techniques of the stress response. Some of the studies Trail running and hiking adventures in this fact sheet compare relaxation techniques to cognitive behavioral therapy. Cognitive behavioral therapy is techniqufs type Protein desserts psychological Liver health supplements that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well. Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet.