Which relaxation technique is best

There are several ways to relax: going for a walk, taking a warm bath, listening to music, enjoying a personal hobby.

You can also benefit from special relaxation techniques that have a lasting soothing effect, such as meditation, yoga, autogenic training and progressive muscle relaxation. Autogenic training and progressive muscle relaxation are especially suitable for beginners. When doing these two methods, your mind wanders less than when doing meditation. Those who internalise relaxation exercises are better able to deal with stress. Stressful situations cannot be avoided — what matters is how we deal with them.

Regular relaxation exercises make us calmer, more attentive and resilient. Find out which relaxation technique works best for you and can fit regularly into your everyday life. After all, only practice makes perfect. Our health consultation advisors would be happy to give you more information about the various relaxation methods and tell you about our health apps.

Breathing exercises are a simple and effective way to help alleviate the negative effects of shallow breathing and help you relax better. Breathing is an automatic process. But our thoughts and feelings influence our breathing. For example, our breath is restricted when we are experiencing stress, are not getting enough exercise or have bad posture.

Possible consequences include headaches, increased fatigue and tension. Breathing exercises train you to be aware of your breath. This has a positive effect on your entire respiratory function and results in better oxygen supply. A natural breathing rhythm also compensates body tension. You can learn and practice breathing exercises in courses. You relax using the power of your thoughts — without any aids.

The aim of this relaxation technique is to be able to relax at will, at any place and any time. It can be performed while reclining or sitting. This makes it easy to integrate the relaxation method into everyday life, at home, on the tram or train, or at work.

The Feldenkrais method aims to promote physical, emotional and mental well-being through improved body awareness and movement. His core belief was that thought, feeling, perception and movement are interrelated and influence each other.

Adverse movement patterns are detected and adjusted. This relaxation technique is suited to the treatment of conditions such as chronic pain, stress and tension, or simply to improve general well-being.

It may be learned independently or as part of a course. This relaxation technique was developed by Australian actor Frederic Matthias Alexander. He discovered for himself that posture, movement and thought patterns are all interrelated. These patterns should be recognised and positively influenced through self-awareness.

This therapy helps with various functional disorders, psychosomatic and stress-related disturbances, breathing and mood problems, chronic pain, illness and the consequences of accidents, and is suitable as an accompanying measure in pregnancy and after birth. The method is also proven as a preventive measure and enhances quality of life.

Mindfulness is about remaining in the present moment and being attentive. You learn not to get caught up in your thoughts, make judgements or fall prey to worries or anxiety. Beginners can learn the technique in an eight-week MBSR course.

Meditate — A series of meditations available as part of the Calm app. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments.

Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. Techniques such as deep breathing, visualization, meditation, and yoga can help. Finding the best relaxation technique for you For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. Relaxation technique 1: Deep breathing With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique.

How to practice deep breathing Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles.

The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. A five-minute self-massage to relieve stress A combination of strokes works well to relieve muscle tension.

For a short session like this, try focusing on your neck and head: Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips.

Then tap your fingers against your scalp, moving from the front to the back and then over the sides. Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.

Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while. Sit on a comfortable chair with your back straight. Close your eyes and find a point of focus, such as your breathing—the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling—or a meaningful word that you repeat throughout the meditation. Running Walking Swimming.

Dancing Rowing Climbing. What type of yoga is best for stress? 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. Through regular practice, you will be prepared to use the techniques whenever panic and anxiety strike. Breathing exercises are the foundation of many other relaxation techniques and are very easy to learn.

These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed. Breathing exercises have been known to make you feel energized and refreshed. These exercises can assist with reducing muscle tension, along with improving other common symptoms of panic, such as decreasing rapid heart rate and managing shortness of breath.

Visualization is a powerful way to let go of stress and anxiety. Through visualization, you use your imagination to picture yourself in a more calming and serene environment, such as at a beach or in a flower-covered meadow. By simply seeing yourself in a more rejuvenating setting, you can actually allow your mind and body to feel as though you are there. Progressive muscle relaxation PMR is an effective anxiety-reducing technique that involves decreasing the tension throughout your body while calming any anxious thoughts.

By focusing your attention on letting go of stress throughout the body, you are also able to quiet and calm your mind. When practiced over time, PMR can help you recognize when your muscles are constricted and more easily release physical discomfort that is contributing to your anxiety. Many people find yoga and meditation to be useful ways to reduce stress and anxiety.

Yoga can help you to let go of tension throughout the body, improve concentration, and relax. Meditation can be used alone or as part of yoga practice and is also a great way to assist you in feeling more balanced, calm, and focused. These relaxation techniques can be practiced upon waking to relieve and reduce morning anxiety and start the day feeling refreshed. They can also be used at the end of the day to let go of any built-up stress and tension.

Relaxation techniques can be even more effective when included with your overall wellness and self-care practices. Self-care strategies consist of activities that enhance your health, including the emotional, physical, spiritual, and relational aspects of your personal wellness.

If you have been diagnosed with panic disorder, it can be helpful to attend to your overall self-care practices. Learn the best ways to manage stress and negativity in your life. A contemporary view of applied relaxation for generalized anxiety disorder. Cogn Behav Ther.

Cleveland Clinic. May 8, Front Hum Neurosci. Hemisphere specific EEG related to alternate nostril yoga breathing. BMC Res Notes.