Some Relaxation techniques for anxiety and stress

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We all experience stressful events at some point in our life, from little irritations like traffic jams to more serious concerns like a loved one’s terminal illness. Stress fills your body with hormones, regardless of the source. Your heart beats faster, your breathing quickens, and your muscles tense up. This so-called “stress response” is a natural reaction to dangerous conditions that evolved over time to help us withstand hazards such as animal attacks and floods. Today, we are rarely exposed to such physical risks, but stressful circumstances in everyday life can trigger the stress response. We can’t, and wouldn’t want to, avoid all causes of stress in our lives. However, we may learn to respond to them in more healthy ways. One method is to use the “relaxation response,” a technique established by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School Special Health Report, in the 1970s at Harvard Medical School. Approaches to avoiding and decreasing stress are referred to as stress management. The opposite of the stress reaction is the relaxation response. It’s a deep state of relaxation that may be induced in a variety of methods. With consistent practice, you’ll develop a reservoir of calm that you may draw upon whenever you need it.

Breath Focus

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You take long, calm, deep breaths in this simple yet effective method (also known as abdominal or belly breathing). You slowly detach your attention from distracting ideas and sensations while you breathe. People with eating problems may find that focusing on their breath can help them focus on their body in a more positive way. This approach, however, may not be suitable for those who have health issues that make breathing difficult, such as respiratory difficulties or heart failure.

Body Scan


Breath concentration is combined with gradual muscular relaxation in this method. Following a few minutes of deep breathing, you concentrate on one region of the body or set of muscles at a time, mentally releasing whatever physical tension you may be experiencing. A body scan can assist you in becoming more aware of the mind-body relationship. This approach may be less effective for you if you have recently undergone surgery that has affected your body image or if you have other body image issues. You can discover free applications and online recordings of relaxing scenes—just be sure to pick images that you like and that have personal meaning. Guided imagery can assist you in reinforcing a good self-image.


This technique is sitting comfortably, focusing on your breathing, and bringing your mind’s attention to the current moment without getting caught up in worries about the past or future. In recent years, this type of meditation has grown in popularity. It may be beneficial for those suffering from anxiety, sadness, or pain, according to research.


Instead of picking just one approach, experts advise trying a few to determine which one works best for you. Ideally, you should practice for at least 20 minutes every day, but even a few minutes might assist. However, the longer and more frequently you practice these relaxation techniques, the higher the advantages and the larger the amount of stress you may minimize.

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