Six Relaxation Exercises to Reduce Stress

Practice these exercises, and you’ll have more tools at your fingertips when you’re feeling stressed! Or, if you like, you can think of these exercises as taking your mind on vacation. Spend some time learning and experimenting with the exercises. You may find that a combination of them suits you. Before you begin these exercises, you may want to read our article, Relax to the Max: Guidelines for Relaxation Exercise.

1a-Deep Breathing Warm-Up Exercise

If you initially have difficulty with moving your abdomen in and out, it is often helpful to first practice a pant breath. A pant breath is a form of throat breathing.

Instructions:

1. Start by forming an "O" with your lips, and breathe quickly in and out through your mouth.

2. Pant in short, quick breaths.

3. Each time you inhale, push your stomach out. Practice panting and synchronize the panting with your stomach’s movements.

4. Breathe in and out ... one, two … one, two ... one, two. In on "one," out on "two." Place your hand on your stomach so that you can feel the movement of your stomach.

5. As soon as you have learned this quick, panting technique, try the deep diaphragmatic breathing exercise. Keep your hand on your stomach to check that it moves in and out as you breathe.

1b-Deep Breathing Exercise

When you do deep breathing, also known as belly breathing, you breathe with your diaphragm rather than your chest. Your diaphragm is a large sheet of muscle that extends across the lower edge of your rib cage under your lungs. Deep breathing allows your lungs to fill up with air more fully, and more oxygen to enter into your bloodstream. More oxygen in your body improves your energy level and health. Deep breathing also initiates your built-in natural relaxation response. The relaxation response occurs when you exhale. As you exhale, your muscles tend to let go, and as muscles release, they relax.

Spend about 10 minutes practicing this exercise. Your goal eventually is to get the same relaxation effect in 2 to 3 minutes as you get more practice. As you practice deep breathing more, you’ll learn to always breathe like that, and you’ll feel more relaxed and energized. Deep breathing can be very handy whenever you feel yourself getting tense.

Read the following instructions several times to become familiar with the steps. Or if it’s easier, use a tape recorder to record and play back the instructions.

Instructions:

1. Begin by sitting down and closing your eyes.

2. Notice whether you are breathing through your mouth or your nose. Notice the pace of your breathing.

3. In your mind, scan the muscles of your body and notice where you feel tension.

4. Put your hand over your stomach. Begin breathing in deeply through your nose. Your diaphragm expands, and your hand should move out as you inhale. Then exhale through your mouth. Your hand should move in as you exhale. As you exhale, notice how your muscles begin to let go. (If your hand doesn’t move out, try imagining a balloon in your abdomen filling up with air). Do this for 1 to 2 minutes. Breathe deeply and evenly.

5. Now inhale to a count of four and hold your breath to a count of two. And, exhale slowly to a count of six. As you exhale slowly, notice what you feel throughout your body. Each time you exhale, your muscles feel warm. They may begin to feel heavy or light. Enjoy whatever sensations you experience. Continue to breathe this way for several minutes. Breathe deeply and evenly.

6. Before opening your eyes, move your hands and arms about slowly. Second, move your feet and legs about slowly. Rotate your head from side to side. Open your eyes and sit up. Notice how you feel.

2-Twenty Minute Muscle Relaxation Exercise

We’re going to review ways to relax different muscles groups to achieve relaxation throughout your body. You may experience muscle tension and pain from sitting or standing in one position too long, doing heavy lifting, or walking a lot. Staying in one position without taking breaks can cause poor blood circulation and muscle tension. This relaxation exercise is great for relieving such aches and pains. This exercise works because it applies this principle of muscle behavior: when you contract and release your muscles, they smooth out and relax.

Spend 20 to 30 minutes to practice at least once a day. As you become more experienced, you’ll get significant relaxation benefits in 10 to 15 minutes. Your goal is to develop the ability to relax one muscle group at anytime. For example, if you were sitting at your desk for an extended period, and you noticed your neck muscles getting tense, you would mentally isolate those muscles and relax them.

PLEASE NOTE: Check with your physician or health care provider to see if there are any reasons for you to take specific precautions or to avoid doing contraction exercises with your muscles. This exercise may not be appropriate if you’re experiencing a lot of pain, particularly in your joints. If this is the case, try a different relaxation technique recommended by an expert for your special needs.

Instructions:

Lie down or sit in a chair that comfortably supports your arms and head. For each muscle group, go through these steps:

1. Tense your muscles and hold (tightly, but not so much that it hurts) for 5 to 10 seconds. Notice the tension as you hold. Remember that feeling of tension.

2. Release your muscles, and relax. Notice how your muscles feel as you let go. You may feel sensations of warmth, heaviness, lightness, or tingling. These are sensations of relaxation.

3. Give yourself 10 to 20 seconds to relax and feel the sensations of your muscles relaxing. Enjoy the sensations. Remember them. Repeat twice, then go on to next muscle group.

Hands and Lower Arms *Tense by making a fist with your hand. Repeat twice on each side.

Remember to relax between all repetitions here as defined in 3. above for each exercise described below

Biceps (front of upper arm) *Tense by bending arm at the elbow, but keeping wrist and hand as loose as possible. Repeat twice on each side.

Triceps (front of upper arm) *Tense by straightening arm, but keeping hand loose. Repeat twice on each side.

Forehead *Tense by wrinkling it as you would if your were worried or angry. Repeat.

Eyebrows *Tense by frowning and creasing eyebrows. Repeat.

Eyelids *Tense by squeezing them tightly together (remove contact lenses before beginning exercise). Repeat.

Eyes

*Roll eyes up (hold and release).

*Roll them down (hold and release).

*Shift them to right (hold and release).

*Shift them to left (hold and release).

*Roll your eyes clockwise slowly as if you were looking at each of the numbers on a huge clock.

*Roll your eyes counterclockwise slowly as if you were looking at each of the numbers on a huge clock.

Repeat.

Nose *Tense by wrinkling nose like a rabbit. Repeat.

Lips *Tense by tightly pressing them together or purse them as though sucking on a lemon. Repeat.

Jaws * Tighten the jaw muscles as if you were going to clench your teeth, but don’t actually allow your teeth to touch. Hold this position for several seconds (no more than five seconds) and then release, closing your lips without touching your teeth. If you experience any pain, stop immediately and consult your dentist about whether or not this is safe for you. Repeat once or twice. You can still relax this area even if you have to skip this particular exercise by letting your jaw hang loosely while relaxing other areas.

Chin *Tense by tucking chin down into chest. Then tighten all your muscles under the chin and in the front of your neck. Repeat.

Tongue *Tense your tongue by pushing up against the back of your upper front teeth. Repeat. Let your tongue just float in your mouth. Enjoy the sensations there. Repeat.

Throat *Tense by beginning to swallow. *Don’t complete the swallow. *Just hold after you begin. Repeat.

Voice box *Tense by humming a high-pitched note without making any sounds. *Begin humming silently down the scale. *Notice the change in tension levels as you sing down the scale. *Continue until you get to the low note. Repeat.

Neck *Tense by tilting head back and tightening muscles in the back of the neck. *Tilt head to right as though touching right shoulder. Repeat on your left side.

Shoulders *Tense by shrugging them upward as though touching your ears. Repeat.

Upper back *Tense by pulling shoulder blades back. *Then tighten upper back muscles as though as shoulder blades were going to touch. Repeat.

Lower back *Tense by arching back. Repeat.

Chest **Tense by pulling shoulders together in front. Repeat.

Stomach *Tense by pulling in your stomach muscles. Repeat.

Groin *Tense by pulling groin muscles up into the cavity of your body (same action as when you stop urinating in the middle of a urination). Repeat.

Buttocks *Tense by pulling them tightly together. Repeat.

Upper legs *Tense by straightening legs and locking knees. *Or to tense both legs at the same time, pull upper legs together by touching knees tightly together as though to hold a coin between your knees. Repeat.

Lower legs *Tense both legs by pulling toes back and up as though touching your shins. Repeat.

Feet *Tense by curling toes and arching feet downward (stop if they begin to cramp). Repeat.

Continue to breathe evenly and deeply. With your mind scan all your muscle groups again. Each time you exhale, notice how the muscle group you’re focusing on, grows warmer, and is more relaxed.

Take a deep breath in through nose. Hold it to a count of four. Exhale slowly to a count of four. Do this several times. Breathe deeply and evenly, and enjoy the sensations of warm, full relaxation.

To end this exercise, move your hands and arms about. Move your feet and legs about. Turn your head from side to side. Open your eyes, sit up, and let yourself feel awake and calm.

* You may have a particular physical condition that warrants medical advice before using this exercise. Proceed with caution, as needed. Do not use meditation or suggestions that include saying "warm" if you have ulcers, as this may release stomach acid or cause pain.

** You may have some anxiety about your heart condition, or you may experience an increase in your heart rate, twitching, or an irregular heart beat when you recite this self-instruction. If this is the case, you may want to modify the self-instruction with the following: "My heartbeat is slightly calm." As you become comfortable with this instruction, you can go back to the original instruction.

3-Five Minute Muscle Relaxation Exercise

Stiff and achy muscles? Stressed? This relaxation exercise is great for relieving such aches and pains. This exercise works because it applies this principle of muscle behavior: when you contract and release your muscles, they smooth out and relax.

This exercise is similar to the 20-minute muscle relaxation exercise except that instead of tensing each muscle group individually, you’re tensing several muscle groups at the same time. When first learning progressive muscle relaxation, you may be able to get better results if you start with the longer version first. For a review of how to tense the different muscle groups, please see our exercise, 20-minute muscle relaxation exercise.

Again, always check with your health care provider to see if there are any reasons for you to take specific precautions or to avoid doing contraction exercises with your muscles. This exercise may not be appropriate if you’re experiencing a lot of pain, particularly in the joints. If this is the case, try a different relaxation technique.

Instructions:

1. Tense the muscles of your hands, arms, and shoulders.
Hold the tension for 15 seconds (tightly but not so much that it hurts). Notice how you feel there, and then release. Appreciate the sensations of relaxation flowing into your hands, arms, and shoulders.

Focus on the sensations of relaxation in this area for 20 seconds.

2. Tense the muscles of your face, in your mouth and throat, and around your neck.
Hold for 15 seconds and release. Let your facial muscles smooth out, your neck release, and your throat relax. Notice the changes in sensations from tension to relaxation. Feelings of warmth and heaviness flow throughout your head area

Focus on the sensations of relaxation in this area for 20 seconds.

3. Now tense the muscles of the upper back and lower back. While tensing these muscles, also tense the abdominal muscles and chest muscles. Hold for 15 seconds. Be aware of the tense sensations and then release. Be aware of the sensations of warm relaxation flowing from your head into your trunk. Appreciate these warm, relaxing feelings.

Remember these feelings.

Focus on the sensations of relaxation in this area for 20 seconds.

4. Now tense the muscles in the groin, buttocks, upper legs, lower legs, and feet. Tighten all these muscle groups at the same time. Hold them 15 seconds, and release. Notice the change in the sensations from tension to relaxation. Appreciate this change and enjoy the warm, heavy, relaxed sensations as they flow from your trunk to your legs and feet.

Focus on the sensations of relaxation in this area for 20 seconds.

5. Now deepen your level of relaxation by focusing on your breathing. Breathe in deeply through your nose and hold your breath. Hold it to a count of four and notice the tension in your chest. Now exhale slowly. Blow out the air to a count of four and observe what happens throughout your body. Notice how your muscles continue to let go even more. They grow warmer, heavier, and more relaxed. Go on breathing deeply and evenly for a minute.

After about a minute of deep breathing, continue with the next step.

6. Return to the awakened state by following these steps:

a. Move your hands and arms about.
b. Move your feet and legs about.
c. Move your head from side to side.
d. Open your eyes and sit up, feeling calm and refreshed.

4-Self Relaxation Exercise

Self-relaxation makes use of your mind and body connection. We have all experienced the power of the mind and its effect on the body. For example, when you’re embarrassed, you feel flushed and your face may blush. Just the thought of nails scratching against the chalkboard may send a chill down your spine. These simple examples demonstrate the power of the mind and its ability to affect the body. Thoughts and feelings, pleasant and unpleasant, can affect your breathing and heart rate.

By practicing this self-relaxation exercise, you can train your mind to relax your body and reduce stress and anxiety. You’ll repeat the instructions to yourself several times while you observe what you experience. Your goal is not to try to create a feeling or sensation. Just observe passively. You may experience disturbing sensations of tingling, twitching, itching, warmth, heaviness, lightness, and occasional numbness. These sensations are actually signs that your body is relaxing and releasing tension. Give yourself time to get used to these sensations of relaxation.

Instructions:

Read the following instructions to become familiar with the steps before you start. Breathe evenly and deeply as you give each instruction.

Sit or lie down in a comfortable position. Close your eyes. Slowly recite the following self-instructions to yourself: My hands and arms are heavy and warm. (5 times)
My feet and legs are heavy and warm. (5 times)
My stomach is calm and comfortable.* (5 times)
My breathing is deep and even. (10 times)
My heartbeat is calm and regular.** (10 times)
My forehead is cool. (5 times)
When I open my eyes, I will remain relaxed and refreshed.
To end the relaxation session, perform the following sequence of body movements

a. Move hands and arms about.
b. Move feet and legs about.
c. Rotate head.
d. Open eyes and sit up.

*If you have ulcers, do not use any meditation for the stomach that says "warm," since it can trigger the release of stomach acids and cause you pain or discomfort.

**You may have some anxiety about your heart condition, or you may experience an increase in your heart rate, twitching, or an irregular heart beat when you recite this self-instruction. If this is the case, you may want to modify the self-instruction with the following: "My heartbeat is slightly calm." As you become comfortable with this instruction, you can go back to the original instruction.

**You may have another condition that warrants precautions in doing these self-relaxation exercises. Check with your personal health care provider as needed.

Tips:

In the beginning, the sensations of relaxation may feel light, but they will become more intense as you practice more often. For best results, try to practice two times a day for 10 to 15 minutes in each session.

Achievement of a full relaxation response may take several days or months. The more adept you become with self-relaxation, the more quickly you can induce a state of relaxation. The more efficient you become, the easier it will be for you to apply self-relaxation to stressful situations.

5-Visualization Exercises to Calm Your Nerves

We use visualization everyday. Before you head off to the park or beach, you may have an image in your mind of the place. You may daydream about a beautiful place you want to go for vacation. These images usually put us in a positive mood and create feelings of relaxation. Visualization exercises can have the same effect. The technique is simple to learn and works quickly. Use it to reduce anxiety or whenever you are in a stressful situation.

For these exercises, feel free to be as imaginative as you want in creating the scenery in your mind. It’s normal that your mind will wander. Just allow yourself to passively come back to your imagery.

Exercise 1

Familiarize yourself with these steps. When you’re ready, spend the next 10 to 15 minutes to create the scenery of your choice in your mind.

1. Sit or lie down in a comfortable position. Close your eyes.

2. Create an image in your mind of some place where you felt truly relaxed, calm, and happy.

3. In this picture, observe what is happening there. Notice the colors of the scenery. Notice the quiet atmosphere, or freshness of the air. Notice the shapes of familiar objects, and be aware of any movement that occurred.

4. Just let yourself recall the positive feelings in that scene. Enjoy what you remember and what you see in your mind's eye. Breathe deeply and relax.

Exercise 2

The exercise may take 10 to 15 minutes to complete. Sit or lie down in a quiet place and try to construct a scene in your mind.

Prepare to relax by breathing deeply and evenly. Breathe in slowly to a count of four. Hold your breath to a count of two. And exhale slowly. As you continue to breathe deeply and evenly, in your mind's eye create a picture of a pleasant scene. Imagine yourself doing something relaxing—walking on the beach while listening to the sound of the waves with the cool fresh breeze blowing across your face and through your hair, or maybe walking in the woods with the warm sun shining on you and the birds singing in the trees. Imagine some experience that you personally found relaxing.

Pause 15 seconds, then continue:

Go on imagining this scene. Continue to breathe deeply and evenly. Allow yourself to recall the details of the experience—remembering the sights, the sounds, the smells, the feelings, and the mood. Just let yourself re-experience the moments. Breathe deeply and evenly. Just relax and enjoy the memory.

Pause 30 seconds, then continue:

You may now return to your waking state and remain calm now that your body has re-experienced the pleasant feelings that you had. Open your eyes, feeling refreshed and calm.

6-Meditation Exercise

Did you know that your body has a natural ability to relax? This natural ability is called the relaxation response, the opposite of your body’s stress response. When you initiate your relaxation response, your body goes into a deep state of rest. Your heart rate, breathing rate, blood pressure, and metabolism decrease, and your muscles relax.

Herbert Benson, M.D., a cardiologist at Harvard Medical School, first identified the relaxation response in the late 1960s and wrote his best-selling book The Relaxation Response. Dr. Benson is a pioneer in the research of mind and body medicine, combining relaxation techniques, nutrition, exercise, and cognitive therapy with standard medical practice.

According to Dr. Benson, the steps to produce the relaxation response are not necessarily difficult or unusual. You can elicit the relaxation response through many techniques, including imagery, progressive muscle relaxation, meditation, and exercises that involve the repetition of a word, sound, prayer or muscular activity. Regular practice in eliciting your relaxation response can have lasting effects throughout your day and long-term health benefits. To achieve the benefits of the relaxation response, choose a technique that conforms to your beliefs.

Here is a meditation exercise Dr. Benson developed to produce the relaxation response. The guidelines are simple:

1. Sit comfortably in a quiet place and close your eyes. Keep your eyes gently closed as much as possible throughout the next three steps.

2. Breathe naturally through your nose. Every time you breathe out, silently repeat a word, sound, prayer or phrase such as:

One … One …
Peace … Peace …
"The Lord is my shepherd"…."The Lord is my shepherd"…
"Shalom"…."Shalom"….
"Om"…"Om"…

3. Continue for 10 to 20 minutes. Passively disregard everyday thoughts that come to mind, and return to your repetition.

4. When time is up, open your eyes and gradually stand up.

Guidelines:

Sit in a comfortable place, but try not to lie down. If you lie down on your bed, you may fall asleep.
Try practicing at the same place and time each day. The exercise becomes a habit, making it easier to elicit your relaxation response.
The recommendation is to practice twice a day. If you can’t fit in a session, try focusing on your breath for even five minutes.
It is quite normal for thoughts to come and go when you do this exercise. Simply note that your mind has wandered, passively ignore the thoughts, and go back to what you were focusing on.
Try not to do this exercise when you are very hungry or when you are full. Feeling hungry or full is a distraction to meditation. Try having a glass of juice or a piece of fruit if you are hungry before sitting down. Wait a couple of hours after a full meal.
Don’t set a timer. Just sit opposite a clock and when you think the time is up, open your eyes. If the time is not up, simply close your eyes and go back to what you were focusing on.