Relaxation strategies
A major approach to coping with stress is represented by relaxation. There are many techniques by which people can reduce high arousal and achieve a state of calmness.
These include muscular relaxation techniques, breathing techniques, meditation, biofeedback, but also naps and a longer night’s sleep, hot baths, and massages.
Here are a few examples of relaxation techniques and practices:
Progressive muscle-relaxation (PRM)
Definition
PRM is one of the mind-body practices that involves voluntary stretching and relaxation of all the muscle groups in the body. Basically, progressive relaxation training consists of learning to sequentially tense and then relax various groups of muscles throughout the body, while at the same time paying very close and careful attention to the feelings associated with both tension and relaxation1.
How it works
This practice is generally learned in 20 minutes daily sessions and it can take several weeks to master. You can learn PRM in individual or group psychotherapy sessions, or by yourself, from a book or listening to a guided audio / video practice.
Resources for self-directed practice:
- A guided practice on YouTube
- You must relax – a self-help book for learning to relax by Edmund
- Other resources
Autogenic training (AT)
Definition
Autogenic training is a technique of self-hypnosis developed by Dr Schultz, a German neurologist. The technique consists primarily in a series of six mental exercises used to elicit the bodily sensations of warmth and heaviness. This has the effect of producing the physiological changes of the relaxation response.
How it works
The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. AT can be learned individually or in groups.
Resources for self-directed practice:
Several universities offer free autogenic training MP3s:
- University of Melbourne: autogenic training MP3
- McMaster University: autogenic training MP3
- Brigham Young University: autogenic training MP3s
Box breathing (BB) / Square breathing
Definition
Box breathing, also referred to as “square breathing”, is a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body.
Box breathing is easy and quick to learn. Anyone can practice this technique and it’s useful in stressful situations, when you want to re-center yourself or to improve concentration.
How it works
BB comprises four Steps:
Resources for self-directed practice:
a brief video explaining the technique.
Other breathing techniques: Breath focus.
Visualization
Definition
Visualization is a method allowing and supporting the mental creation of images and activities, leading to relaxation. It is a traditional type of meditation, which includes designing a precise image of a particular space and environment where you feel relaxed, calm and free from any anxiety or pressure.
How it works
For instance, you can set up on a recent holiday you went on, a favorite place from your childhood or another dream place you have. The method can be independently conducted, but you can also use an app or another tool for additional support and guidance, such as additional sounds (e.g., ocean waves, forest sounds or any other relaxation music), or additional effects used to create the full picture you chose to focus on.
Resources for self-directed practice:
Documents
1. Bernstein, D.A., Borkovec, T.D., Hazlett-Stevens, H. (2000). New Directions In Progressive Relaxation Training: A Guidebook for
Helping Professionals. Westport: Praeger/Greenwood Publishing Group.
Autogenic training is a technique of self-hypnosis developed by Dr Schultz, a German neurologist. The technique consists primarily in a series of six mental exercises used to elicit the bodily sensations of warmth and heaviness. This has the effect of producing the physiological changes of the relaxation response.
How it works
The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. AT can be learned individually or in groups.
Resources for self-directed practice:
Several universities offer free autogenic training MP3s:
- University of Melbourne: autogenic training MP3
- McMaster University: autogenic training MP3
- Brigham Young University: autogenic training MP3s
Box breathing (BB) / Square breathing
Definition
Box breathing, also referred to as “square breathing”, is a deep breathing technique that can help you slow down your breathing. It works by distracting your mind as you count to four, calming your nervous system, and decreasing stress in your body. Box breathing is easy and quick to learn. Anyone can practice this technique and it’s useful in stressful situations, when you want to re-center yourself or to improve concentration.
How it works
BB comprises four Steps:
Resources for self-directed practice: a brief video explaining the technique.
Other breathing techniques: Breath focus.
Visualization
Definition
Visualization is a method allowing and supporting the mental creation of images and activities, leading to relaxation. It is a traditional type of meditation, which includes designing a precise image of a particular space and environment where you feel relaxed, calm and free from any anxiety or pressure.
How it works
For instance, you can set up on a recent holiday you went on, a favorite place from your childhood or another dream place you have. The method can be independently conducted, but you can also use an app or another tool for additional support and guidance, such as additional sounds (e.g., ocean waves, forest sounds or any other relaxation music), or additional effects used to create the full picture you chose to focus on.
Resources for self-directed practice:
Documents
1. Bernstein, D.A., Borkovec, T.D., Hazlett-Stevens, H. (2000). New Directions In Progressive Relaxation Training: A Guidebook for Helping Professionals. Westport: Praeger/Greenwood Publishing Group.