Relaxation Techniques to Ease Stress and Tension Safely
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Relaxation Techniques to Ease Stress and Tension Safely

Relaxation Techniques: Practical Ways to Ease Stress and Tension

Estimated reading time: 9 minutes

Key takeaways

  • Try a few minutes of comfortable breathing, progressive muscle relaxation, guided imagery, or breath awareness.
  • Different exercises suit different moments; choose a method that feels safe and workable for you.
  • Relaxation techniques may help with some stress-related symptoms, but their effects vary and they don’t replace professional care for a health condition.
  • If a technique increases distress, stop and choose another approach.

Table of contents

When stress leaves you breathing shallowly, clenching your jaw, or feeling keyed up, a simple relaxation technique may help you pause and settle. Start with a few minutes of comfortable breathing, progressive muscle relaxation, guided imagery, or breath awareness. The aim isn’t to force yourself to feel calm; it’s to give your body and attention a manageable way to unwind.

These practices can support the body’s relaxation response, which is associated with changes such as slower breathing and a lower heart rate and blood pressure. They may help with some stress-related symptoms, but their effects vary, and they don’t replace professional care for a health condition. The National Center for Complementary and Integrative Health (NCCIH) explains what relaxation techniques are and what is known about them.

How to choose a relaxation technique

Different exercises suit different moments. If you notice your breathing has become quick or shallow, try gentle breath awareness. If your body feels tight, progressive muscle relaxation may be a better fit. If focusing inward feels uncomfortable, guided imagery gives your attention something external to picture.

You don’t need to master one method or follow a perfect routine. Try a short practice when you have a little privacy and time to stop. Notice how you feel during and after it. If a technique increases distress, stop and choose another approach.

If you’re noticing… You could try…
A tense body or clenched muscles Progressive muscle relaxation
A busy mind or trouble focusing Breath awareness
Discomfort with focusing on body sensations Guided imagery
A desire for a straightforward starting point Comfortable, unforced breathing

Four relaxation techniques to try

1. Slow, comfortable breathing

Breathing exercises are often taught as a way to relieve stress, but deeper isn’t always better. Avoid gulping air, forcing your abdomen to move, or holding your breath if that feels uncomfortable. Instead, find a position that feels supported and let your breathing remain easy.

Try this:

  1. Sit with your feet supported or lie down comfortably.
  2. Notice how you’re breathing without trying to change it.
  3. If it feels comfortable, let each breath become a little slower or softer.
  4. Continue for a few minutes, then allow your breathing to return to its natural pace.

Some NHS guidance describes letting the abdomen move gently as you breathe and keeping the exercise comfortable. See a breathing and relaxation guide from Sherwood Forest Hospitals and a relaxation guide from University Hospitals Birmingham.

If paying attention to your breath makes you feel more anxious, don’t try to control it. You can shift your focus to a sound in the room or to an object you can see. People with breathing difficulties should check with a health professional before trying breathing exercises, as one hospital guide advises.

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) involves gently tensing and then releasing different muscle groups. The contrast can help you notice where you’re holding tension. It isn’t a strength exercise, and tensing as hard as possible is not the goal.

Try it seated or lying down:

  1. Begin with your feet. Gently tense the muscles for a few seconds.
  2. Release the tension and let the muscles rest for longer than you held the contraction.
  3. Notice the difference between the tense and relaxed sensations.
  4. Move gradually through areas such as your calves, thighs, hands, shoulders, and face.

You can tense for roughly three to five seconds, then release for longer, but the timing doesn’t need to be exact. NHS resources provide examples of this approach, including Sherwood Forest Hospitals’ guide and a relaxation strategies guide from James Paget University Hospitals.

Skip a muscle group if the movement hurts or causes cramping. You can also imagine releasing tension without physically tightening the muscle. PMR may be useful when you’re aware of bodily tension but aren’t sure how to let it go. It may not suit an area that is painful or injured; don’t push through discomfort.

3. Guided imagery

Guided imagery uses a mental picture to give your attention a calmer focus. You might imagine a familiar outdoor place or another setting that feels peaceful to you. There’s no need to make the scene vivid or realistic.

Settle somewhere with fewer distractions, then picture the place and attend to details: what you might see, hear, or feel there. Keep breathing comfortably. If the image doesn’t come easily, try a simple detail, such as the color of the sky or the sound of water. You can practise seated or lying down. James Paget University Hospitals’ guide recommends minimizing distractions when using relaxation strategies.

Imagery can be a helpful alternative if focusing on your breathing feels uncomfortable. But not every imagined scene feels soothing to every person. If a particular image brings up distressing memories or feelings, stop and choose another focus.

4. Mindfulness and breath awareness

Mindfulness involves paying attention to what is happening in the present moment. For a simple breath-awareness practice, notice the sensations of breathing without needing to change its rhythm. When your attention wanders—as it naturally may—notice that and gently bring it back.

The purpose isn’t to clear your mind. You might silently label a distraction “thinking” and return to the breath, or focus on a sound instead. A patient guide from Central Cheshire Integrated Care describes breath awareness as noticing breathing and returning attention when the mind wanders.

Mindfulness and relaxation overlap, but they aren’t identical. Mindfulness is a way of paying attention; relaxation is a possible outcome, not a requirement. A session can be useful even if you still feel some tension or your mind remains busy.

A short routine for getting started

If you’re unsure where to begin, try this sequence. Keep it brief enough that you can repeat it without needing special equipment.

  1. Get comfortable. Sit with your feet supported or lie down. Reduce distractions if you can.
  2. Notice your breathing. Spend a few moments observing it. Don’t force a deep breath or hold your breath.
  3. Choose one focus. Continue with breath awareness, picture a calming place, or work through a few muscle groups from your feet upward.
  4. Keep the effort gentle. In PMR, tense lightly, release, and skip anything painful.
  5. Finish without rushing. Let your breathing return to its natural pace and notice how your body feels.

A few minutes is a reasonable starting point. If the practice feels manageable, you can return to it at another time—perhaps when you first notice tension, rather than waiting until stress feels overwhelming. Consistency may make a technique feel more familiar, but there’s no need to treat a missed session as a failure.

What the evidence can—and can’t—tell you

Research suggests relaxation approaches may help manage some stress-related symptoms, including anxiety linked with ongoing health problems or medical procedures. Findings also suggest possible benefits for some PTSD symptoms and occupational stress among health care workers, but results vary by method and situation. NCCIH’s research summary on mind-body approaches for stress describes these findings and their limits.

The American Psychological Association notes research support for mindfulness meditation in reducing psychological stress and anxiety, and describes progressive muscle relaxation as helpful for anxiety and mental health. These findings don’t mean that every person will feel better, that one method works for every concern, or that an exercise will bring immediate relief. Read the APA’s stress-management tips.

It’s useful to judge a practice by whether it feels safe and workable for you, not by whether it produces a particular sensation. You may feel calmer, feel little change, or notice discomfort. One session can’t tell you how a technique will work over time, and relaxation alone isn’t a substitute for appropriate care.

Common mistakes to avoid

  • Forcing deep breaths. Try comfortable breathing instead. If breath control feels unpleasant, let your breathing be natural.
  • Holding your breath despite discomfort. There’s no need to add breath holds to a basic practice.
  • Tensing muscles too hard. PMR should be gentle; skip areas that hurt, cramp, or feel unsafe to move.
  • Expecting instant calm. Relaxation isn’t always immediate, and feeling distracted doesn’t mean you’re doing it wrong.
  • Continuing when the exercise feels distressing. Stop, open your eyes if they’re closed, and switch to a simple external focus, such as looking around the room.

Relaxation techniques are generally considered safe for healthy people, but some people report increased anxiety, intrusive thoughts, or fear of losing control. Rare reports describe worsening symptoms in people with epilepsy or certain psychiatric conditions, or in people with a history of trauma or abuse. NCCIH discusses these possible concerns and safety limitations. If a practice brings up distress, stop or try a gentler approach. Consider discussing it with a health professional, especially if you have a relevant health condition or trauma history.

When relaxation isn’t enough

Relaxation can be one tool for coping with stress, but it may not address what’s causing it or provide all the support you need. If stress or anxiety is persistent, severe, or interfering with daily life, seek appropriate professional support rather than relying on relaxation alone. Don’t stop prescribed care because a technique seems helpful.

For your next practice, choose one method that feels comfortable, set aside a few minutes, and give yourself permission to stop or switch if it doesn’t suit you.

FAQ

How long should I practise a relaxation technique?

A few minutes is a reasonable starting point. Keep the practice brief enough to repeat without special equipment, and return to it when it feels manageable.

What should I do if focusing on my breath makes me anxious?

Don’t try to control your breathing. Shift your focus to a sound in the room or an object you can see, or stop and choose another approach that feels comfortable.

Can relaxation techniques replace professional care?

No. Relaxation techniques may help with some stress-related symptoms, but their effects vary and they don’t replace professional care for a health condition. If stress or anxiety is persistent, severe, or interfering with daily life, seek appropriate professional support.