Relaxation Techniques for Anxiety: How to Relax Your Mind and Body When You Feel Anxious

By Venita Adams
January 7, 2024

Anxiety is a common and normal emotion that everyone experiences from time to time. It can help us cope with challenging situations, such as preparing for a test, giving a presentation, or facing a problem. However, when anxiety becomes overwhelming, persistent, or interferes with your daily life, it can affect your physical and mental health.

Some of the symptoms of anxiety include:

Feeling nervous, restless, or tense
Having a sense of impending danger, panic, or doom
Having an increased heart rate, breathing rate, or sweating
Trembling, shaking, or feeling weak
Having trouble concentrating or thinking clearly
Having difficulty sleeping or staying asleep
Experiencing gastrointestinal problems, such as nausea, diarrhea, or stomachache
Avoiding or fearing situations that trigger anxiety

If you are struggling with anxiety, you are not alone. According to the World Health Organization, anxiety disorders are the most common mental disorders worldwide, affecting about 284 million people in 2017. The good news is that anxiety can be treated, and there are many effective ways to manage it.

One of the most helpful strategies to cope with anxiety is to practice relaxation techniques. Relaxation techniques are methods that help you calm your mind and body, reduce stress, and improve your well-being. They can also help you prevent or reduce the symptoms of anxiety, such as racing thoughts, muscle tension, rapid breathing, and heart palpitations.

In this blog post, we will introduce you to some of the most popular and proven relaxation techniques for anxiety, and explain how to practice them. We will also answer some frequently asked questions (FAQs) about relaxation and anxiety. By the end of this post, you will have a better understanding of how relaxation can benefit you, and how to incorporate it into your daily routine.

Relaxation Techniques for Anxiety

There are many types of relaxation techniques, and each one has its advantages and disadvantages. Some may work better for you than others, depending on your preferences, personality, and situation. The best way to find out what works for you is to try different techniques and see how they make you feel.

Here are some of the most common and effective relaxation techniques for anxiety:

Deep Breathing

Deep breathing, also known as diaphragmatic breathing or belly breathing, is a simple but powerful technique that involves breathing deeply and slowly from your abdomen, rather than from your chest. This helps you activate your parasympathetic nervous system, which is responsible for the “rest and digest” response, and counteract the effects of the sympathetic nervous system, which is responsible for the “fight or flight” response.

Deep breathing can help you lower your blood pressure, heart rate, and stress hormones, and increase your oxygen intake, blood flow, and energy levels. It can also help you relax your muscles, calm your mind, and improve your mood.

To practice deep breathing, follow these steps:

Find a comfortable and quiet place to sit or lie down. You can close your eyes or keep them open, depending on what feels more relaxing for you.
Place one hand on your chest and the other on your stomach. This will help you monitor your breathing and make sure you are breathing from your abdomen, not from your chest.
Breathe in slowly and deeply through your nose, filling your stomach with air. You should feel your stomach rise as you inhale, and your chest should remain still.
Breathe out slowly and gently through your mouth, emptying your stomach of air. You should feel your stomach fall as you exhale, and your chest should remain still.
Repeat this process for several minutes, or as long as you feel comfortable. Try to make your exhale longer than your inhale, as this can enhance the relaxation effect.
Focus on your breathing and the sensations in your body. If your mind wanders, gently bring it back to your breath. You can also use a word or a phrase, such as “relax” or “I am calm”, to help you stay focused and positive.

You can practice deep breathing anytime and anywhere, especially when you feel anxious, stressed, or overwhelmed. You can also use it as a warm-up or a cool-down for other relaxation techniques, such as progressive muscle relaxation or meditation.

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a technique that involves tensing and relaxing different muscle groups in your body, one by one. This helps you release physical tension, which is often associated with anxiety, and become more aware of the difference between a tense and a relaxed state.

PMR can help you reduce pain, fatigue, insomnia, and headaches, and improve your digestion, circulation, and immune system. It can also help you calm your mind, enhance your mood, and increase your sense of control.

To practice PMR, follow these steps:

Find a comfortable and quiet place to sit or lie down. You can close your eyes or keep them open, depending on what feels more relaxing for you.
Start with your feet and work your way up to your face, or vice versa. You can follow this order of muscle groups, or choose your own: feet, lower legs, upper legs, buttocks, stomach, chest, back, shoulders, arms, hands, neck, and face.
For each muscle group, tense the muscles as hard as you can for about 5 seconds, without causing pain or discomfort. You can do this by curling your toes, flexing your calves, squeezing your thighs, clenching your buttocks, pulling in your stomach, expanding your chest, arching your back, lifting your shoulders, making fists, stretching your arms, tilting your head, or scrunching your face.
For each muscle group, relax the muscles as quickly as you can, and let go of any tension. You should feel a sense of relief and relaxation in the muscles. You can also exhale as you relax, to enhance the effect.
For each muscle group, notice the difference between how the muscles feel when they are tense and when they are relaxed. Focus on the sensations in your body, and enjoy the feeling of relaxation.
Repeat this process for each muscle group, until you have relaxed your whole body. You can also repeat the muscle groups that offer you deeper relaxation, or skip the ones that are too sensitive or painful.

You can practice PMR whenever you feel tense, anxious, or stressed, or as a regular relaxation routine. You can also combine it with deep breathing, guided imagery, or meditation, to increase the benefits.

Guided Imagery

Guided imagery, also known as visualization or mental imagery, is a technique that involves using your imagination to create a vivid and positive mental image of a place, a situation, or an outcome that makes you feel calm, happy, or confident. This helps you activate your senses, emotions, and memories, and stimulate your brain to produce relaxation responses.

Guided imagery can help you reduce stress, anxiety, pain, and depression, and improve your mood, self-esteem, and coping skills. It can also help you enhance your creativity, performance, and problem-solving abilities.

To practice guided imagery, follow these steps:

Find a comfortable and quiet place to sit or lie down. You can close your eyes or keep them open, depending on what feels more relaxing for you.
Choose an image that you want to visualize. It can be a place that you have been to or want to go to, such as a beach, a forest, or a mountain. It can also be a situation that you want to experience or achieve, such as a vacation, a celebration, or a goal. Make sure the image is positive, realistic, and meaningful for you.
Use your senses to make the image as vivid and detailed as possible. Imagine what you see, hear, smell, taste, and touch in the image. For example, if you are visualizing a beach, you can see the blue sky, the white sand, and the turquoise water, hear the waves crashing, the seagulls chirping, and the wind blowing, smell the salt, the sunscreen, and the coconut, taste the ice cream, the lemonade, and the seafood, and touch the sun, the sand, and the water.
Use your emotions to make the image as pleasant as possible. Imagine how you feel in the image. For example, if you are visualizing a beach, you can feel relaxed, happy, and free.
Use your thoughts to make the image as positive and affirming as possible. Imagine what you think or say to yourself or others in the image. For example, if you are visualizing a beach, you can think or say “I am calm and peaceful”, “I deserve this break”, or “I love this place”.
Stay with the image for as long as you want, or until you feel calm, happy, or confident. You can also change the image as you go along, to suit your needs and preferences.
When you are ready, gently bring your attention back to the present moment, and open your eyes if they were closed. Notice how you feel after the exercise, and try to carry the positive feelings with you throughout the day.

You can practice guided imagery anytime and anywhere, especially when you need a break, a boost, or a motivation. You can also use it as a preparation or a recovery for stressful or challenging situations, such as exams, interviews, or conflicts. You can also use a recorded script, music, or a sound, to guide you through the exercise, or create your script or soundtrack.

Meditation

Meditation is a technique that involves focusing your attention on a single object, such as your breath, a word, a sound, or a sensation, or the present moment, such as your thoughts, feelings, or surroundings. This helps you quiet your mind, reduce mental chatter, and achieve a state of awareness, clarity, and calmness.

Meditation can help you lower your stress, anxiety, depression, and blood pressure, and improve your mood, memory, concentration, and immune system. It can also help you develop a more positive and compassionate attitude towards yourself and others.

To practice meditation, follow these steps:

Find a comfortable and quiet place to sit or lie down. You can close your eyes or keep them open, depending on what feels more relaxing for you.
Choose an object or a method to focus your attention on. It can be your breath, a word, a sound, a sensation, or the present moment. For example, you can use a mantra, which is a word or a phrase that you repeat silently or aloud, such as “om”, “peace”, or “I am calm”. You can also use music, a sound, or a guided meditation, to help you focus and relax.
Breathe naturally and gently, and bring your attention to your chosen object or method. Try to keep your attention on it, without judging, analyzing, or reacting to it. If your mind wanders, which is normal, gently bring it back to your focus.
Stay with your focus for as long as you want, or until you feel calm, clear, and aware. You can start with a few minutes, and gradually increase the duration as you become more comfortable and experienced.
When you are ready, gently bring your attention back to the present moment, and open your eyes if they were closed. Notice how you feel after the exercise, and try to maintain the positive effects throughout the day.

You can practice meditation anytime and anywhere, especially when you need to calm down, clear your mind, or cope with a difficult emotion or situation. You can also use it as a regular relaxation routine, to improve your overall well-being and happiness. You can also join a meditation group, class, or app, to learn more about the different types of meditation, and to get support and guidance from others.

FAQs About Relaxation and Anxiety

Here are some of the most frequently asked questions (FAQs) about relaxation and anxiety, and their answers:

Q: How often should I practice relaxation techniques?

A: There is no definitive answer to this question, as different people may have different needs and preferences. However, a general recommendation is to practice relaxation techniques at least once a day, for about 10 to 20 minutes, or more if you feel like it. You can also practice relaxation techniques whenever you feel anxious, stressed, or overwhelmed, or before or after a stressful or challenging situation, such as a test, a meeting, or a conflict.

Q: What are the benefits of relaxation techniques?

A: Relaxation techniques can offer you many benefits, such as:

Reducing your physical and mental symptoms of anxiety, such as racing thoughts, muscle tension, rapid breathing, and heart palpitations
Lowering your stress levels and cortisol levels, which are the hormones that trigger the “fight or flight” response
Increasing your oxygen intake, blood flow, and energy levels, can improve your physical health and performance
Enhancing your mood, self-esteem, and coping skills, which can improve your mental health and well-being
Developing a more positive and compassionate attitude towards yourself and others can improve your relationships and social skills
Improving your creativity, performance, and problem-solving abilities, can help you achieve your goals and aspirations

Q: What are the challenges or barriers to practicing relaxation techniques?

A: Some of the common challenges or barriers that people may face when practicing relaxation techniques are:

Lack of time, motivation, or discipline, can make it hard to stick to a regular relaxation routine
Lack of knowledge, skills, or resources, which can make it hard to find or learn the right relaxation technique for you
Lack of support, feedback, or guidance, which can make it hard to overcome difficulties or doubts that may arise during the practice
Negative beliefs, attitudes, or expectations, can make it hard to enjoy or benefit from the relaxation technique

Q: How can I overcome these challenges or barriers?

A: Here are some tips and suggestions that can help you overcome these challenges or barriers:

Schedule a specific time and place for your relaxation practice, and treat it as a priority, not as an option
Set realistic and achievable goals for your relaxation practice, and track your progress and achievements
Reward yourself for your efforts and accomplishments, and celebrate your successes
Find a relaxation technique that suits your personality, preferences, and situation, and experiment with different techniques until you find the one that works best for you
Seek out information, instruction, or assistance from reliable sources, such as books, websites, apps, or experts, to learn more about the relaxation technique and how to practice it correctly and effectively
Join a relaxation group, class, or community, to get support, feedback, and guidance from others who share your interest and goal
Challenge your negative beliefs, attitudes, or expectations, and replace them with positive and realistic ones, such as “Relaxation is good for me”, “I can relax anytime and anywhere”, or “I can benefit from relaxation even if I don’t feel it right away”

Q: How can I tell if a relaxation technique is working for me?

A: There are different ways to measure the effectiveness of a relaxation technique, such as:

Monitoring your physical and mental symptoms of anxiety, such as racing thoughts, muscle tension, rapid breathing, and heart palpitations, and noticing any changes or improvements
Monitoring your stress levels and cortisol levels, and noticing any changes or reductions
Monitoring your oxygen intake, blood flow, and energy levels, and noticing any changes or increases
Monitoring your mood, self-esteem, and coping skills, and noticing any changes or enhancements
Monitoring your attitude towards yourself and others, and noticing any changes or improvements
Monitoring your creativity, performance, and problem-solving abilities, and noticing any changes or improvements
Asking for feedback from others, such as your friends, family, or therapist, and noticing their observations or opinions
Use a scale, a questionnaire, or a diary, to rate or record your relaxation experience and outcome, and notice any patterns or trends

Conclusion

Relaxation techniques are methods that help you calm your mind and body, reduce stress, and improve your well-being. They can also help you prevent or reduce the symptoms of anxiety, such as racing thoughts, muscle tension, rapid breathing, and heart palpitations.

Some of the most popular and proven relaxation techniques for anxiety are deep breathing, progressive muscle relaxation, guided imagery, and meditation. Each of these techniques has its advantages and disadvantages, and you may find some more suitable or effective for you than others. The best way to find out what works for you is to try different techniques and see how they make you feel.

You can practice relaxation techniques anytime and anywhere, especially when you feel anxious, stressed, or overwhelmed, or before or after a stressful or challenging situation. You can also practice relaxation techniques as a regular relaxation routine, to improve your overall health and happiness.

We hope this blog post has given you some useful information and tips on how to relax your mind and body when you feel anxious. We encourage you to give relaxation techniques a try and see for yourself how they can benefit you. Remember, relaxation is not a luxury, but a necessity, for your well-being and quality of life.