Deep-breathing and relaxation techniques can help with a number of disorders. According to the Help Guide Organization, relaxation techniques can help reduce stress and anxiety, ease pain and fight insomnia. For those who prefer a more structured form of breathing and relaxation, yoga is a good choice, as it focuses on postures that help you relax and strengthen while you breathe the stress away.
Start Simple
Of the many forms of relaxation techniques available, the simplest one is possibly deep breathing. Ideally, you should be lying flat on your back for this exercise, but you can also practice it at the office or while riding the subway if you don't have time to do it at home. Deep breathing is a good way to ease yourself into relaxation techniques because it requires no prep time or equipment. Simply close your eyes and inhale deeply over the period of about 10 seconds. Hold for a second or two, and then exhale.
You can adapt the deep breathing technique to fit your taste and style. For example, if you're a visual person, you can imagine yourself in a peaceful setting of your choice, such as an empty beach or a mountain. As you breathe, try to feel what's around you, including the smells and sounds. This technique is known as guided imagery.
Make Time Every Day
Body relaxation techniques work better if you practice them on an everyday basis, according to Help Guide. Even 10 minutes a day can yield remarkable results, but longer periods might be needed if you are battling anxiety or going through a period of high stress. Scheduling a time can also be a good idea. For example, practice
deep-breathing techniques in the morning to help you energize. Relaxation techniques during which you imagine parts of your body relaxing one by one are better practiced in the evening, after a stressful or long day.
Do What You Like
Whether it's guided imagery, yoga or deep breathing, choosing the technique that most appeals to you will make it easier to stick to a regular practice. If you like solitude, for example, meditation with deep breathing can be a good choice. If you prefer company, yoga might be a better pption.
Progressive muscle relaxation is a good technique if you're patient, as it involves relaxing one muscle at a time. It starts with your foot and moves slowly up through your body until you reach your face and neck. This method requires time and patience, though, so you might want to concentrate on certain areas, such as your back and chest, or start with a different technique.
You should also take environment and comfort into consideration. If you suffer from back pain, sitting in a specific position for long periods of time will not help you relax, no matter what technique you're trying. So opt for something that allows movement, or choose a time when you can lie down and relax your back.
