Anyone can benefit from therapeutic relaxation techniques. Implementing a daily relaxation program can help you to unwind, de-stress and release tension. Many techniques can be practiced at any time of day and with little or no cost. According to the Mayo Clinic, relaxation techniques can reduce stress symptoms by lowering blood pressure, slowing your heart rate and breathing rate, relaxing muscle tension and pain and reducing negative emotions. You can teach yourself certain relaxation techniques, whereas others, such as meditation or yoga, are more easily learned from a qualified teacher, DVD or CD.
Deep Breathing
One of the easiest relaxation techniques to try is deep breathing. According to the National Institutes of Health Medline Plus website, deep breathing is particularly useful for individuals suffering from anxiety or panic disorder. To practice this technique, place your body in a comfortable position---standing, sitting or lying down. Keep your head, neck and shoulders squarely placed in line with your hips. Put your hands on your abdomen and allow the breath to come from your diaphragm, not your chest. Focus on trying to consciously slow down your breathing rate, concentrating on making the inhale and exhale equal in length. Allow a slight pause between the inhale and the exhale.
Progressive Muscle Relaxation
According to the University of Maryland Medical Center, progressive muscle relaxation is a technique that involves slowly tensing and then relaxing each muscle group in your body. This technique is most easily practiced while sitting comfortably in a chair or lying down. Begin by taking a few slow, deep breaths. Then, focus on the muscles in your feet; inhale and squeeze the muscles in this area for about eight seconds, and then release all at once with a forceful exhale. Work your way up to your legs, buttocks, abdominal area, and up through your body, tensing each muscle group for about eight seconds and relaxing. End with the muscles in your head.
Visualization
Visualization techniques can be practiced on your own or with the assistance of a guided visualization program, available for purchase in most bookstores. According to the Mayo Clinic, you can practice visualization on your own by forming mental images of a place that you find relaxing and peaceful. For example, you may try imagining that you're sitting at the beach, watching the waves crash, or being near a waterfall. Any setting that you find relaxing is appropriate. Try to involve all of your senses and mentally experience everything as vividly as possible - hearing the sounds, smelling the scents, seeing the scenery. Relax your body and breathe deeply during this process.
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