Guided breathing and relaxation exercises
Finding a sense of peace and calm in our day-to-day lives can be difficult. Relaxation techniques can help to relax the mind and body and also manage some of the symptoms of anxiety and depression.
There are many practices that may help us relax, including breathing exercises, progressive muscle relaxation, visualisation, meditation, mindfulness, and gentle physical activities such as yoga and Tai Chi.
The good news is, many of these techniques can be practised almost anywhere and at little or no cost. Learning to relax can take a bit of practise but the more you practise the more helpful the relaxation technique will be. Below are some exercises to help get you started.
There are many practices that may help us relax, including breathing exercises, progressive muscle relaxation, visualisation, meditation, mindfulness, and gentle physical activities such as yoga and Tai Chi.
The good news is, many of these techniques can be practised almost anywhere and at little or no cost. Learning to relax can take a bit of practise but the more you practise the more helpful the relaxation technique will be. Below are some exercises to help get you started.
Breathing exercises
The benefits
Breathing exercises have been shown to have significant positive effects on mental health and wellbeing.
Controlling your breathing, such as through slow and deep breathing, can help:
Controlling your breathing, such as through slow and deep breathing, can help:
- Make you feel calmer by signalling to your body it's time to relax
- Protect your body from stress and dealing with stressful situations
- Prevent a 'fight or flight' response
- Improve focus by helping to quieten the mind.
Controlled breathing can strengthen your heart's steadiness. It is linked to better emotional regulation and stress management, supporting your body's ability to adapt to life's changing demands.
Shallow and fast breathing can have the opposite effect, making us feel more on edge and increase anxious feelings.
Regular practice of breathing exercises is an effective form of mindfulness meditation. Over time, you may be able to transition into relaxed state more easily, helping you stay calm when a stressful situation arises.
Read the evidence: 'How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing' (2018)
Shallow and fast breathing can have the opposite effect, making us feel more on edge and increase anxious feelings.
Regular practice of breathing exercises is an effective form of mindfulness meditation. Over time, you may be able to transition into relaxed state more easily, helping you stay calm when a stressful situation arises.
Read the evidence: 'How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing' (2018)
Muscle relaxation exercises
The benefits
Progressive muscle relaxation (PMR) is an evidence-based technique that involves tensing and relaxing different muscles around the body.
Regular practice has been shown to improve mental health and wellbeing in several ways:
Regular practice has been shown to improve mental health and wellbeing in several ways:
- Reducing physical tensions associated with stress and anxiety
- Teaching the body to recognise and release tension
- Promoting calmness
- Decreasing cortisol levels - your body's primary stress hormone
- Lowering heart rate and blood pressure
- Enhancing your quality of sleep by reducing agitation.
By focusing on the physical sensation of muscle relaxation, PMR strengthens the mind and body connection through awareness. This allows for a shift in focus and promotes a sense of control over the body's response to stress.
While PMR is generally safe and beneficial for most people, if you have a certain physical condition or injury, it's important to consult with your GP before starting this practice.
Read the evidence: 'The Effect of Progressive Muscle Relaxation on Emotional Competence: Depression–Anxiety–Stress, Sense of Coherence, Health-Related Quality of Life, and Well-Being of Unemployed People in Greece: An Intervention Study' (2018)
While PMR is generally safe and beneficial for most people, if you have a certain physical condition or injury, it's important to consult with your GP before starting this practice.
Read the evidence: 'The Effect of Progressive Muscle Relaxation on Emotional Competence: Depression–Anxiety–Stress, Sense of Coherence, Health-Related Quality of Life, and Well-Being of Unemployed People in Greece: An Intervention Study' (2018)
Guided visualisation
The benefits
Guided visualisation is a relaxation technique where you are guided to use your imagination to connect with a desired way of feeling.
It usually involves sitting in a comfortable, rested position as you listen to a calming scene being described by a person or audio recording. Evidence suggests guided visualisation techniques can:
It usually involves sitting in a comfortable, rested position as you listen to a calming scene being described by a person or audio recording. Evidence suggests guided visualisation techniques can:
- Promote feelings of relaxation
- Reduce stress
- Wind down the mind and body before sleep
- Create a shift from unpleasant to pleasant emotional states
- Create a 'safe space' or alternative focus for the mind to cope with stressful situations
- Help build confidence by imagining a positive outcome
Guided visualisation takes practise to experience the full benefits. It is helpful to focus on the imagery and bring your mind back to the scene being described if you get lost in thought.
Read the evidence: 'A Review of the Impact of Hypnosis, Relaxation, Guided Imagery and Individual Differences on Aspects of Immunity and Health' (2009)
Read the evidence: 'A Review of the Impact of Hypnosis, Relaxation, Guided Imagery and Individual Differences on Aspects of Immunity and Health' (2009)
More relaxation resources
- This Way Up - Learn simple mindfulness strategies for managing stress and boosting your wellbeing with their practical and free online program.
- Smiling Mind - A free mindfulness app developed by psychologists and educators to help bring balance to your life.
