Relaxation Techniques: What You Need To Know

Listed below are some of the different types of relaxation techniques. Progressive Relaxation: Also called progressive muscle relaxation, this technique involves tensing different muscles in your body and then releasing the tension. Autogenic Training: Through a series of mental exercises involving relaxation and ideas you suggest to yourself (autosuggestion), your mind focuses on your body’s experience of relaxation. Guided Imagery or “Visualization”: In guided imagery, you picture objects, scenes, or events that are associated with relaxation or calmness and attempt to produce a similar feeling in your body. Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed. Self-Hypnosis: In self-hypnosis programs, people learn to produce the relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”) of their own. Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing. Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices, see “Massage Therapy: What You Need To Know,” “Meditation,” “Yoga: What You Need To Know,” “Tai Chi: In Depth,” and “Qigong: What You Need To Know.”

Relaxation Techniques: What You Need To Know

Listed below are some of the different types of relaxation techniques.

  • Progressive Relaxation: Also called progressive muscle relaxation, this technique involves tensing different muscles in your body and then releasing the tension.
  • Autogenic Training: Through a series of mental exercises involving relaxation and ideas you suggest to yourself (autosuggestion), your mind focuses on your body’s experience of relaxation.
  • Guided Imagery or “Visualization”: In guided imagery, you picture objects, scenes, or events that are associated with relaxation or calmness and attempt to produce a similar feeling in your body.
  • Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed.
  • Self-Hypnosis: In self-hypnosis programs, people learn to produce the relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”) of their own.
  • Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing.

Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices, see “Massage Therapy: What You Need To Know,” “Meditation,” “Yoga: What You Need To Know,” “Tai Chi: In Depth,” and “Qigong: What You Need To Know.”