Self-relaxation techniques have proven to be effective in a variety of circumstances, including complementary treatment for migraines and childbirth, as well as for performance anxiety and general stress relief. Finding a self-relaxation technique that works for you is a matter of practicing regularly to boost your confidence and results. Following are five different types of techniques.
Breathing Exercises
Deep breathing is actually one of your body's natural default stress relievers. Researchers at John's Hopkins say that deliberate deep breathing is believed to aid the part of your involuntary nervous system responsible for slowing down heart rate and blood pressure while you relax. Take in a slow deep breath through your nose, hold it for a couple seconds, and then exhale slowly through your mouth. Deep breathing can be used alone or with any other relaxation technique.
Guided Imagery
Guided imagery is a tool that will give you a relaxing "place to visit" in your imagination when life becomes stressful. You can create a beach scene, holding a newborn or even a relaxing drive in the country. The key is to add elements that involve all five senses. Johns Hopkins researchers say using guided imagery can be as relaxing as the real place or activity. If you enjoy long walks in the park, imagine the smell of the trees and flowers, the birds singing, and the warm sun on your face. With practice, you can have a retreat in your head whenever you need it.
Visualization
Another form of guided imagery is a way to cope with specific stressful situations according to the American Cancer Society. Rehearse pending stressful situations in your mind. If you have to give a presentation at work, imagine yourself cool, confident, and enjoying the experience of standing in front of your colleagues. First date? Imagine yourself being open, relaxed and having a good time. Visualization can help you to set realistic expectations of yourself and often become self-fulfilling prophecies.
Meditation
Johns Hopkins researchers describe the most common forms of meditation as transcendental meditation, breath meditation, and mindfulness meditation. To meditate, you only need a quiet environment and to be able to sit in a comfortable position. Transcendental meditation trains you to focus your attention on a simple word or sound. Breath meditation places your focus on breathing in and out. Mindfulness meditation centers your concentration on the thoughts that enter your mind.
Progressive Muscle Relaxation
The National Health Information Center recommends progressive muscle relaxation as a technique to train your body to recognize feeling relaxed. You can practice it anywhere at any time. Start with the muscle groups in your face and neck, tense the muscles by tightening them and then relax them. Continue through your each of the muscle groups down to your toes. Try practicing deep breathing exercises as you tense and relax your muscle groups. You may also start with your toes and move up to your face. Progressive relaxation allows you mind to focus on the difference between tension and relaxation in your body.
