Relaxation techniques can lower stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself.
By Mayo Clinic StaffWhen faced with everyday jobs and tasks or the demands of an illness, relaxation techniques may not be a main concern in your life. But that means you might miss out on how relaxation can benefit your health.
Relaxation techniques can:
- Slow heart rate.
- Lower blood pressure.
- Slow breathing rate.
- Improve digestion.
- Control blood sugar levels.
- Lessen activity of stress hormones.
- Increase blood flow to major muscles.
- Ease muscle tension and chronic pain.
- Improve focus and mood.
- Improve sleep quality.
- Lower fatigue.
- Lessen anger and frustration.
- Boost confidence to handle problems.
To get the most benefit, use relaxation techniques along with these other positive coping methods:
- Think positively.
- Find humor.
- Solve problems.
- Manage time and priorities.
- Exercise regularly.
- Eat a healthy diet.
- Get enough sleep.
- Spend time outside.
- Reach out to supportive family and friends.
As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress. Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life.
Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor.
If one relaxation technique doesn't work for you, try another one. If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options.
Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional.
Show References
- Complementary, alternative, or integrative health: What's in a name? National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/integrative-health. Accessed Dec. 22, 2021.
- Relaxation techniques for health. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Dec. 22, 2021.
- Pizzorno JE, et al., eds. Stress management. In: Textbook of Natural Medicine. 5th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed Dec. 22, 2021.
- Seaward BL. Essentials of Managing Stress. 5th ed. Jones & Bartlett Learning; 2021.
- Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 9th ed. Jones & Bartlett Learning; 2018.
- AskMayoExpert. Stress management and resiliency (adult). Mayo Clinic; 2021.
Original article: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368