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Relaxation techniques: Try these steps to lower stress

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.

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Relaxation techniques are a great way to help with stress management. Relaxation isn't only about peace of mind or enjoying a hobby. It's a process that lessens the stress effects on your mind and body. Using ways to relax can help you cope with everyday stress. And these options can help with long-term stress or stress related to many health problems, such as heart disease and pain.

Whether your stress is out of control or you've already got it tamed, you can benefit from relaxation techniques. Learning basic relaxation techniques is easy. Relaxation techniques are often free or low cost and pose little risk. And they can be done anywhere.

Find simple ways to relax and get started on de-stressing your life and improving your health and overall well-being.

The benefits of relaxation techniques

When 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.

Types of relaxation techniques

Complementary and integrative health specialists, mental health professionals and other healthcare professionals can teach many relaxation techniques. But you also can learn some on your own.

Relaxation techniques generally involve focus and awareness. You focus your attention on something that is calming and raise awareness of your body. It doesn't matter which technique you use. What matters is that you find ways to relax to gain the benefits.

Relaxation techniques include:

Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation activity, you use both visual imagery and body awareness to lower stress.

You repeat words or suggestions in your mind that may help you relax and lessen muscle tension. For example, you may imagine a peaceful setting. Then you can focus on relaxing your breathing or slowing your heart rate. Or you may feel different physical senses, such as relaxing each arm or leg one by one.

Progressive muscle relaxation. In progressive muscle relaxation, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one type of progressive muscle relaxation, you start to tense and relax the muscles in your toes. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions. You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

Visualization. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.

You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts.

Other relaxation techniques may include:

• Deep breathing.
• Meditation.
• Biofeedback.
• Music and art therapy.
• Aromatherapy.
• Hydrotherapy.

Relaxation techniques take practice

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.

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• 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.
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14 Fast Ways For How to Calm Down Before a Presentation

Are pre-presentation jitters making you feel frazzled? Does the thought of giving a speech in front of an audience make you anxious? If you’re like the majority of the population, the answer is probably yes.

In fact, public speaking is one of the #1 fears of most people… But dont worry, there’s hope to overcome this (or at least, calm your nerves)!

Luckily, there are numerous strategies you can use when learning how to calm calm down before a presentation, soothe your nerves and cultivate a sense of calm before taking the stage.

From practical preparation tips to mindset shifts and physical strategies, the path to a stress-free presentation starts with simple yet effective calming techniques.

By exploring these methods, you can navigate the world of public speaking with ease and confidence, ensuring that your next presentation is a success.

Here are 14 ways for how to calm down before a presentation: 

• Prepare Ahead of Time
• Practice, Practice, Practice
• Use Visualization to Imagine Success
• Repeat Positive Affirmations
• Strike a Power Pose
• Practice Breathing Exercises
• Prioritize Self-Care
• Do a Venue Walk-Through
• Get Physical
• Stay Hydrated
• Talk to a Loved One
• Listen to Calming Music
• Get Grounded
• Focus on Your Message

#1 – Prepare Ahead of Time

Knowing how to prepare for a speech , and rehearsing multiple times before the real event, can help you feel confident and calm on stage. 

Additionally, preparing for any technical difficulties is also important in case issues arise. Having technical backups in place, such as extra batteries or a backup USB drive, provides a sense of security and preparedness in case of any unforeseen issues. 

#2 – Practice, Practice, Practice

Familiarize yourself with your speech content by practicing it repeatedly. The more comfortable you are with the material, the more confident you’ll feel when delivering it. 

Giving a high-stakes presentation, delivering a speech in front of an audience, or engaging in any other kind of public speaking opportunity, can be scary. You may feel a loss of control or uncertainty – imaging worse-case scenarios, or have a fear of being judged. 

To combat this, it’s essential that you regain your sense of control by doing what you can to rehearse as much as possible. Then, when the real presentation happens, it’ll feel like just another rehearsal!

#3 – Use Visualization to Imagine Success

Take a few moments to visualize yourself giving a successful speech. Imagine yourself speaking confidently, engaging the audience, and receiving positive feedback. 

Visualization exercises can help build your confidence and reduce anxiety, so that you can calm down before the presentation. 

Visualization engages multiple cognitive processes simultaneously, enhancing comprehension and retention. By creating mental images of your success, you can activate your brain’s sensory areas and mimic positive feelings before your presentation.

Boost your confidence and mental attitude before a presentation by recalling past successful presentations and emphasizing the value you offer to the audience.

#4 – Repeat Positive Affirmations

Repeat positive affirmations to yourself to boost your confidence and calm your nerves. Remind yourself of your strengths, past successes, and capabilities as a speaker. 

Affirmations can help shift your mindset from one of anxiety to one of confidence and self-assurance.

Some positive affirmations you can try out are:

• I am well-prepared and knowledgeable about my topic.
• I am confident in my abilities to deliver this presentation effectively.
• My audience is interested in what I have to say, and I will engage them with my words.
• I am calm, composed, and in control of my nerves.
• I believe in myself and my message, and I convey it with passion and authenticity.
• I am grateful for the opportunity to share my ideas and inspire others.
• I trust in my ability to handle any questions or challenges that may arise during the presentation.
• I radiate enthusiasm and positivity, which captivates my audience.
• Each word I speak is delivered with clarity, impact, and conviction.
• I embrace any feedback as an opportunity for growth and improvement.

#5 – Strike a Power Pose

A quick hack for how to calm down before a presentation is to strike a power pose. This can help you to exude confidence and authority, helping you feel more in control. 

Never heard of the power pose? It’s basically like channeling your inner superhero before diving into something daunting, like a big presentation or a nerve-wracking interview. Think standing tall, hands on hips, chest out – the whole superhero vibe.

Here are a few examples:

• The Superman/Superwoman: Feet shoulder-width apart, hands on hips, chin up.
• The Wonder Woman: Legs slightly apart, arms crossed in front of chest.
• The Victory V: Feet hip-width apart, arms raised in a V shape overhead, with a big smile.
• The CEO: Lean back in your chair, hands behind your head, legs crossed comfortably.

These poses aren’t just for show; they’re proven to boost confidence and presence. So, next time you’re feeling a bit shaky, strike a power pose and watch your confidence soar!

#6 – Practice Breathing Exercises

Breathing exercises can also aid in reducing anxiety and promoting relaxation.

When you’re feeling those pre-presentation jitters, your body tends to tense up, and your breathing can become shallow and rapid. This can exacerbate feelings of anxiety and make it harder to focus.

However, engaging in intentional diaphramatic breathing exercises can help calm your nervous system, reduce stress, and bring a sense of relaxation.

You can also try certain voice exercises for speakers to strengthen your voice, and avoid any shakiness as you deliver your speech.

Here are some breathing exercises to help you calm down before a presentation:

• Deep Breathing: Deep breathing, also known as diaphragmatic or belly breathing, involves taking slow, deep breaths that fully expand your lungs and engage your diaphragm. This activates the body’s relaxation response, lowering heart rate and blood pressure.
• 4-7-8 Breathing: Inhale through your nose for a count of 4, hold your breath for a count of 7, then exhale slowly through your mouth for a count of 8. This technique helps regulate breathing and induces a state of calm.
• Box Breathing: Inhale deeply for a count of 4, hold your breath for 4 counts, exhale for 4 counts, and then hold your breath again for 4 counts before repeating the cycle. This method encourages rhythmic breathing and can quickly reduce feelings of anxiety.
• Alternate Nostril Breathing : Close one nostril with your thumb and inhale deeply through the other nostril. Then, close the other nostril with your ring finger and exhale through the first nostril. Repeat this process, alternating nostrils with each breath. This technique balances energy and promotes relaxation.

These breathing exercises can be done discreetly anytime, anywhere, and incorporating them into your routine before a presentation or nerve-wracking event can significantly reduce anxiety and improve your performance. 

#7 – Prioritize Self-Care

Before your presentation, it’s important to prioritize self-care practices. This includes things like getting enough rest, eating well, and staying hydrated to support your overall well-being.

Tip: Limit your intake of caffeine before the presentation, as it can increase feelings of anxiety and nervousness.

#8 – Do a Venue Walk-Through Beforehand (If Possible)

A venue walkthrough allows you to familiarize yourself with the presentation space, reducing potential last-minute stressors.

If time allows, try to schedule a venue walk-through a few days before the event. If time or the situation doesn’t permit this, try to arrive to your speaking event early on the day of. 

If you’re not able to schedule a physical walk-through, try doing an internet search for your venue, so you can watch any videos or observe any photos of what the space might look like.

As you do your walk-through, take note of the following:

• Layout and Seating Arrangement: Observe the layout of the room and the seating arrangement. Determine where you’ll be positioned during your presentation and how the audience will be seated.
• Lighting and Visibility: Assess the lighting in the room to ensure that you’ll be clearly visible to the audience. Check for any glare or shadows that could affect visibility, especially how it could effect your Powerpoint or Keynote slides .
• Stage or Speaking Area: Familiarize yourself with the stage or speaking area, including any podium or lectern, as well as the positioning of chairs or tables.
• Room Temperature: Take note of the room temperature and adjust it if necessary to ensure comfort for both yourself and the audience.
• Emergency Exits: Locate the emergency exits and familiarize yourself with the evacuation procedures in case of an emergency.
• Amenities: Identify the location of amenities such as restrooms, water fountains, and any designated areas for breaks or networking.

#9 – Get Physical

Before your presentation, engaging in physical activities like a brisk walk or quick workout can help release tension and boost endorphins, contributing to a sense of calmness and readiness. 

Additionally, incorporating muscle relaxation techniques, such as stretching or yoga, can help alleviate physical tension before presenting.

Try moving along to this video, which includes yoga poses specifically for calming nerves .

#10 – Stay Hydrated

It’s crucial to prioritize water intake to prevent dry mouth caused by nerves, ensuring optimal vocal performance.

Drinking something hydrating can also help you calm your pre-presentation jitters – so make sure to have a water bottle handy on the day of your presentation!

Remember to avoid consuming caffeine or energy drinks right before the presentation to prevent potential jitters or heightened nervousness.

#11 – Talk to a Loved One

Seek support from your friends, family, or colleagues to boost your confidence and provide encouragement. Having a strong support system can make a significant difference in how you feel before presenting.

By getting support from people you love, you’ll feel less alone and more confident, by boosting your feelings of belonging and having a sense of community. 

#12 – Listen to Calming Music

Listening to calming music can also help relax your mind and body before stepping on stage. 

This is one of the best hacks for how to calm down before a presentation, especially if it’s right before you present. Try listening to calming music right before you go on stage.

Calming music can help by triggering physiological responses in your body that promote relaxation. Slow-tempo music with soft melodies and gentle rhythms can lower heart rate, reduce cortisol levels (the stress hormone), and promote deeper breathing, all of which contribute to a sense of calmness and tranquility.

Additionally, music has the power to distract your mind from anxious thoughts, allowing you to focus on the soothing sounds and creating a more peaceful mental state.

Here’s a calming music playlist you can save for later.

The most calming genres to listen to to calm down before a presentation include:

• Nature sounds (such as ocean waves, rain, or bird songs)

#13 – Get Grounded

A grounding technique is a mindfulness practice that can help you stay present and centered before your presentation. It involves engaging the senses to focus attention on the physical environment, which can help alleviate feelings of anxiety or nervousness.

By anchoring yourself in the present moment, you can calm nerves before a presentation by reducing the focus on fear of the future.

During a grounding exercise, you may be guided to:

• Focus on your breath , paying attention to the sensations of inhaling and exhaling.
• Notice your surroundings , identifying specific objects you can see, touch, hear, or smell.
• Engage in physical movements, such as tapping your fingers or gently stretching.
• Use visualization techniques, such as imagining yourself in a peaceful or comforting place, to evoke feelings of calmness and tranquility.

#14 – Focus on the Big Picture

Sometimes we can get tunnel vision when our fear and anxiety take over. Before a presentation, when you find your mind and body wandering and feeling stressed about the upcoming presentation, remind yourself of the big picture. Remember why you are doing this. 

It’s also helpful to shift your focus away from yourself and onto the audience. Remember that they are there to listen to your message and are likely supportive of your efforts. Focus on delivering value to your audience and meeting their needs rather than worrying about your own performance.

Learning how to calm down before a presentation will help you focus on the moment, focus on the moment, and feel accomplished. 

Remember, calming your nerves before a presentation is all about preparation, mindset, and taking care of yourself physically.

By rehearsing, staying positive, and utilizing these coping strategies, you can boost your confidence and feel more at ease.

With these techniques, you’ll be ready to tackle any presentation with confidence and composure.

You got this! 

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How to Relax: Best Relaxation Techniques for Anxiety

Anxiety is an emotional, cognitive, or behavioral response to an uncertain threat (Papenfuss et al., 2021). It can hinder your performance, prevent you from reaching your potential, and cause long-term health problems if left unchecked.

With all of life’s unknowns, anxiety is often common and inevitable. Fortunately, we can learn how to cope, using specific tools. Many of these methods could be used unnoticeably by others. Read on to learn some of the quickest and best relaxation techniques for anxiety.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and your clients with tools to better manage stress and find a healthier balance in your life.

This Article Contains

7 best relaxation techniques for anxiety, quick relaxation techniques, 4 calming relaxation exercises, breathing exercises for anxiety (pdfs).

• Understanding the Signs of Anxiety & Stress

Types of Relaxation Techniques in Psychology

• Meditation & Mindfulness to Manage Anxiety
• PositivePsychology.com & Mindfulness X©

A Take-Home Message

While we are all aware of the long-term strategies to promote stress resilience, such as a healthy diet, limiting alcohol and caffeine intake, therapy, medication, or counseling, perhaps you need something now and in the moment.

Add the following strategies to your toolbox to ease anxiety as it is occurring. Try them all to find the ones that work best for you.

Guided imagery

Guided imagery is used to replace disturbing memories with positive mental imagery.

Through sensory and contextual engagement, individuals use instructions to invoke sensory experiences and behavioral and physiological responses (Toussaint et al., 2021).

Similar to meditation, a specific guided imagery script or ambient sounds can also accompany guided imagery.

Deep pressure

Touch can alter how stress is handled and is calming for some individuals (Eckstein et al., 2020).

Providing yourself with deep pressure could help to minimize your physiological and psychological responses to a stressful situation. Try a quick self-massage and bear hug in a pinch.

Long-term ideas include weighted blankets or lap pads, body socks, or beanbag chairs to assist with self-regulation.

Deep pressure provides tactile and proprioceptive input to the body, which can modulate the activity of the parasympathetic and sympathetic nervous systems (Chen et al., 2013).

Aromatherapy

Smells have the potential to alter mood, and aromatherapy has become a complementary alternative medicine.

For example, lavender is associated with improved mood and reduced mental stress and anxiety (Toda & Matsuse, 2020).

Other scents, such as peppermint, lemon, rosemary, and lemongrass, could also minimize feelings of anxiousness. To try this out, you could take a whiff of the real thing or use essential oils.

Not only do certain smells produce a calming effect, food and drinks containing specific herbs help to ease anxiety symptoms (Sikarwar, 2023).

Herbs are effective alternatives to pharmaceutical medications (Sikarwar, 2023). Enjoying a cup of chamomile, jasmine, or peppermint tea could aid in a stressful situation, as both the smell of the tea and herb itself have calming qualities.

Creating art is a helpful way to ease anxiety. Likewise, art therapy is an effective therapy in helping end-of-life caretakers develop emotionally focused coping skills and increase emotional awareness, thus helping them to avoid burnout (Potash et al., 2015).

Doodling can keep an individual engaged, reduce cortisol levels, and have a positive effect on psychological resilience (Hunt-Anderson & Shannon-Baker, 2023). If doodling isn’t your interest, you may want to try coloring a mandala.

For additional art activities, in our article entitled 15 Art Therapy Activities and Ideas for Kids , you will find five exclusive activities for adults and five specific activities to target anxiety.

Vagal nerve stimulation

Evidence supports that vagal nerve stimulation can decrease anxiety (Noble et al., 2019).

“MEWS” exercises, which consist of movement, externalizing the anxiety, welcoming the anxiety, and square breathing engage the vagus nerve. Vibrating the vagus nerve is also beneficial and can be accomplished by humming, rolling your Rs, and making lion sounds.

This video by Sukie Baxter shares numerous exercises to help stimulate your vagus nerve.

Somatic techniques

Somatic therapies are interventions for mind–body healing. These techniques include heel drops, swaying squats, and bamboo sways, which may help to ease dysregulation.

Check out this video for an explanation and demonstration of these exercises.

Anxiety may be all too common for many of us. We compiled a list of common anxiety-provoking situations and relaxation techniques that can quickly be implemented.

For test anxiety

For some students, an exam may result in emotional refractions that can trigger disinhibition, damaging their performance (Trigueros et al., 2020).

This type of performance anxiety is a hindrance within an educational journey. If you experience this type of anxiety, the following relaxation technique may help you.

Listening to music

Music and emotion are strongly connected concepts (Pyrovolakis et al., 2022).

To change negative thoughts, listen to music that puts you in a good mood, since music has a profound power to alter your mood.

Both listening to and playing music engages brain structures involved in cognitive, sensorimotor, and emotional processing (Koelsch, 2009). Before a test, listen to music to calm your nerves. A slow tempo can relax your muscles and quiet your thoughts while dancing to an up-tempo song could help you release tension.

For panic attacks

A panic attack can be described as a sudden episode of intense fear or discomfort that may be accompanied by bodily symptoms that include palpitations, shortness of breath, numbness, and dizziness (Klevebrant & Frick, 2022).

This condition affects as many as 5% of the population (Klevebrant & Frick, 2022). If you or anyone you know experiences this debilitating condition, you can try the following to thwart an episode.

Going for a walk

Try walking or a quick exercise to get your blood pumping. Physical activity, such as exercise, can reduce anxiety symptoms (Rebar et al., 2015).

Alternatively, get out the weights or punching bag to get a full-on sweat session in. Or maybe a brisk walk to the water fountain is all you need to disrupt the anxiety process.

For sleep anxiety

Going to sleep can cause elevated stress in some individuals, including worries of falling or staying asleep or somniphobia, a sleep phobia.

Liu et al. (2020) enacted a study involving progressive muscle relaxation. They found that this technique was especially beneficial for reducing anxiety and improving sleep quality in patients with COVID-19.

• Progressive muscle relaxation

Progressive muscle relaxation involves guided instructions for slow-paced breathing and relaxation (Feldman et al., 2010). A variation of this exercise requires you to contract a muscle group and hold for five to 10 seconds while taking a deep breath. When you exhale, fully release that tension.

After relaxing for 10 to 20 seconds, you repeat each step for the next muscle group. Our Progressive Muscle Relaxation: 10 Scripts for Effective PMR article provides more information and specific guidance.

For anxiety disorders

Anxiety disorders are a significant disease burden and the most common psychiatric disorder (Kenwood et al., 2022).

These disorders cause an individual to respond to a situation with excessive worry or dread. Types of anxiety disorders may include generalized anxiety disorder, panic disorder, social anxiety disorder, and various phobia-related disorders (American Psychiatric Association, 2013).

Try the following relaxation technique to help ease the symptoms of this disorder.

Applied relaxation

If you start feeling anxious and develop physical symptoms like increased heart palpitations, your cognitive system is activated. Applied relaxation stems from the understanding that anxiety develops from the interaction of multiple systems (Hayes-Skelton et al., 2013; Öst, 1987).

With this strategy, the patient uses progressive relaxation techniques in an applied setting. The patient first has to learn how symptoms of anxiety manifest for them. Then if the patient recognizes their anxiety symptoms, they can use relaxation techniques to deactivate the spread of the anxiety from one system to the other.

You may feel anxious once you become aware of how you are feeling. The aim is to relax muscles quickly in response to a cue. This cue could be as simple as hearing the word “relax.” The full technique is outlined in Öst (1987) for further reading.

Methods intended to develop mindfulness effectively treat anxiety and stress (Kushner & Marnocha, 2008).

Some examples of these techniques include:

Mindfulness meditation

Breathing exercises.

In each of these exercises, you will learn how to turn your attention inward, calm your mind by reducing the effect of distracting thoughts, and consequently direct your thoughts constructively.

Yoga focuses on breathing techniques and postures, a practical and spiritual unification of the mind and body (Laban-Sharman et al., 2023).

This deep relaxation can be achieved through numerous poses. You may also wish to use yoga music while practicing these poses. This type of meditation syncs breathing with body movements, developing focus on somatic sensations and reducing stress.

Here are just a few movements you could quickly and less conspicuously try in a demanding situation.

• Seated neck release
• Standing forward bend
• Salutation seal

Mindfulness practices for anxiety embody metacognitive training and allow individuals to take control of and balance their bodies’ physiological processes. These physiological processes determine cognition, mood, and wellbeing (Mitsea et al., 2022).

To practice mindfulness meditation, sit quietly, focus on your breath, and if your attention wanders, have it return. Although it sounds simple, it will likely take some practice.

A body scan is an awareness of the physical sensations of body parts. To take part in this practice, an individual concentrates and focuses attention on different parts of the body, as well as sensations like pain or muscle tension in the present moment (La Torre et al., 2020).

Breathing should be second nature, right? Well, sort of. Breathing exercises correct incorrect breathing patterns and reestablish correct breathing methods (Liu et al., 2019). Continue on for a plethora of breathing exercises to employ in a crisis situation.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Perhaps you would like to learn more breathing exercises. PositivePsychology.com has got you covered with various PDFs to help you learn numerous methods of breathing as a form of relaxation.

Breath Awareness

This resource provides six simple steps to make you more aware of your breathing. You may also want to try using this Breath Awareness While Waiting worksheet in conjunction with the above PDF.

Soothing Breath

Soothing Breath allows you to explore your breath using your hands. Hand placement during breathing helps you to bring awareness to your breath, as does being mindful of the warmth of your hands.

Anchor Breathing

Anchor Breathing is a seven-step boat visualization that will help you calm your mind. The anchor metaphor is a central point on which you focus your awareness.

Alternate Nostril Breathing

Alternate Nostril Breathing requires you to slow your breathing, which is a calming technique in and of itself. Breathing through one nostril and alternating to the other is repeated five times for the best results.

Square Breathing

Square Breathing is an exercise that involves breathing in for four seconds, holding that breath for four seconds, exhaling for four seconds, and then holding once more for four seconds. You can imagine going around the sides of a square while practicing this exercise. Again, this breath work is also repeated for best results.

Triangle Breathing

Triangle Breathing may also be an excellent practice for children! Similar to square breathing, this exercise invites you to picture an inverted triangle, breathing in for four seconds, holding that breath, and then breathing out for four seconds.

Three Steps to Deep Breathing

Three Steps to Deep Breathing is a PDF that introduces you to deep breathing by teaching each of the three exercises that comprise it: abdominal, thoracic, and clavicular breathing.

As with many of these exercises, you begin by observing the natural flow of your breath for a few cycles.

Yogic Breathing

Yogic Breathing begins by asking you to practice the three steps to deep breathing and then moving that breath into your naval, ribcage, collarbone, and abdomen.

This type of breathing is often encouraged in the practice of yoga.

Deep Breathing for Kids

Deep Breathing For Kids is an excellent resource for teaching children deep, calm breathing techniques. This exercise is different because it does not require the practitioner to hold their breath and involves much more coaching language.

Dragon Fire Breathing

Dragon Fire Breathing is another valuable resource for teaching children calming strategies. This PDF also includes other ideas for personalizing the technique.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

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Understanding the Signs of Anxiety & Stress

Anxiety and stress are associated with psychological wellbeing (Lopes & Nihei, 2021). Some anxiety and stress is beneficial; however, we must monitor and limit these two experiences.

Before beginning any of these exercises, it will be critical to identify anxiety and stress. Knowing the precursors to these negative emotional responses and the triggers that can elicit these phenomena will be paramount. Anxiety and stress manifest differently in individuals.

Here is a list of symptoms one may experience. It is by no means comprehensive.

• Headache, muscle pain, tension, or cramps
• Sleep problems – fatigue or sleeplessness
• Upset stomach
• Change in sex drive
• Increased heart rate
• Uneasiness, nervousness, nausea
• Feeling of panic, fear, or dread
• Cold or sweaty hands or feet
• Shortness of breath, trembling
• Avoiding stress or anxiety triggers

Recommended reading: The Fight-or-Flight Response: Everything You Need to Know

The Mayo Clinic (2022) recognizes three main types of relaxation exercises:

• Autogenic relaxation
• Visualization

These exercises may address physiological or psychological symptoms of anxiety. The physiological manifestations may include shortness of breath, racing heart, stomach issues, nausea, or pain.

Psychological indicators could appear as racing thoughts, feelings of dread, nervousness, uneasiness, panic, or fear, just to name a few. Many of the exercises in this article will address both types of anxiety symptoms.

Meditation & Mindfulness to Manage Anxiety

Although often used interchangeably, meditation and mindfulness have subtle differences. Meditation exists under the broader umbrella of mindfulness (Behan, 2020).

Both are excellent methods to train your mind to handle challenging situations more calmly.

They help you learn to focus your attention and drop negative thoughts as they come into your mind.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

PositivePsychology.com & Mindfulness X©

PositivePsychology.com offers a plethora of resources you can use in your practice. Here are just a few that scratch the surface.

This informal mindfulness exercise will help clients cultivate an awareness of the present moment that will ultimately help them relax. Clients are encouraged to step out of autopilot, notice their breath, and expand their awareness outward through a series of prompts.

This exercise is designed to be versatile, so clients can practice the three steps throughout the day whenever formal mindfulness practice may not be convenient.

For further reading, look at these posts:

• The Science of Coping: 10+ Strategies & Skills (Incl. Wheel)
• Anxiety Therapy: Types, Techniques and Worksheets

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

PositivePsychology.com has also created a comprehensive eight-session mindfulness training package to help guide your teaching of others.

Through science-based research, Mindfulness X© prevents you from experiencing some of the pitfalls that may result from unguided mindfulness practices by addressing the underlying psychological mechanisms of mindfulness.

You can follow this link to purchase the Mindfulness X© program .

In this article, each exercise is meant to be a quick fix used during high stress. Of course, you should ultimately consider more long-term solutions for the best results.

Further, many of these exercises that address a specific need can be used for many other anxiety-driven situations.

Please keep in mind that each relaxation technique may not work for everyone. You will want to determine what works best for you.

After reading this article, you may feel increasingly tempted to analyze yourself. Please resist this urge since the simple presence of a sign or symptom does not equate to an actual anxiety disorder.

However, if you feel overwhelmed with anxious thoughts and feelings and struggle to cope, you may consider consulting an expert who can help. As with all of our articles, this piece is not meant to replace the invaluable guidance and expertise that a clinical psychologist can offer but is an additional tool for combating anxiety.

We hope you enjoyed this piece and gained a few more tools to add to your tool belt. Feel free to share your favorite relaxation techniques for combating anxiety head on.

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Author
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• Kenwood, M. M., Kalin, N. H., & Barbas, H. (2022). The prefrontal cortex, pathological anxiety, and anxiety disorders. Neuropsychopharmacology , 47 (1), 260–275.
• Klevebrant, L., & Frick, A. (2022). Effects of caffeine on anxiety and panic attacks in patients with panic disorder: a systematic review and meta-analysis. General Hospital Psychiatry , 74 , 22–31.
• Koelsch, S. (2009). A neuroscientific perspective on music therapy. Annals of the New York Academy of Sciences, 1169 (1), 374–384.
• Kushner, K., & Marnocha, M. (2008). Meditation and relaxation. In W. T. O’Donohue & N. A. Cummings (Eds.), Evidence-based adjunctive treatments (pp. 177–205). Academic Press.
• Laban-Sharman, A., Deveci, M. M., & Laban-Sharman, R. (2023). Systematic review to explore the effect of yoga on anxiety in adults. Mental Health: Global Challenges Journal , 6 (1), 39-46.
• La Torre, G., Raffone, A., Peruzzo, M., Calabrese, L., Cocchiara, R. A., D’Egidio, V., Leggieri, P., Dorelli, B., Zaffina, S., Mannocci, A., & Yomin Collaborative Group. (2020). Yoga and mindfulness as a tool for influencing affectivity, anxiety, mental health, and stress among healthcare workers: results of a single-arm clinical trial. Journal of Clinical Medicine , 9 (4), 1037.
• Liu, K., Chen, Y., Wu, D., Lin, R., Wang, Z., & Pan, L. (2020). Effects of progressive muscle relaxation on anxiety and sleep quality in patients with COVID-19. Complementary Therapies in Clinical Practice , 39 .
• Liu, X., Wang, Y.-Q., & Xie, J. (2019). Effects of breathing exercises on patients with lung cancer. Oncology Nursing Society , 46 (3), 303–317.
• Lopes, A. R., & Nihei, O. K. (2021). Depression, anxiety and stress symptoms in Brazilian university students during the COVID-19 pandemic: Predictors and association with life satisfaction, psychological well-being and coping strategies. Public Library of Science One , 16 (10).
• Mayo Clinic. (2022, April 28). Relaxation techniques: Try these steps to reduce stress . Retrieved March 15, 2023, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2.
• Mitsea, E., Drigas, A., & Skianis, C. (2022). Mindfulness for anxiety management and happiness: The role of VR, metacognition, and hormones. Technium BioChemMed , 3 (3), 37–52.
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• Öst, L. G. (1987). Applied relaxation: Description of a coping technique and review of controlled studies. Behaviour Research and Therapy , 25 (5), 397–409.
• Papenfuss, I., Lommen, M. J., Grillon, C., Balderston, N. L., & Ostafin, B. D. (2021). Responding to uncertain threat: A potential mediator for the effect of mindfulness on anxiety. Journal of Anxiety Disorders, 77 .
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3 Stress Exercises Pack

Presentation Training Institute

A division of bold new directions training, top ten relaxation techniques for presenters.

For most of us, presenting is not a natural activity so our nerves tend to be heightened before a presentation. This can make presenters anxious and frazzled and can affect their ability to present well. While it’s impossible to get rid of these nerves entirely, there are things you can do to minimize stress and relax your nerves before a big presentation. 

1. Muscle Relaxation

Muscle tension is one of the most common physical symptoms of anxiety. When people experience nervousness before a presentation they may feel the tension in various parts of their body such as their neck and shoulders. There are things you can do to relieve some of this muscle tension and help relax your body such as taking a hot shower, getting a massage, stretching, and holding the tense muscles for a few seconds each and then relaxing them. 

2. Exercise

Exercise releases endorphins in your brain that can make you relax and feel better. This doesn’t mean you should put in a strenuous workout just before you speak, but rather focus on exercising on a regular basis. It’s a great way to relieve stress and clear your mind each day. 

3. Deep Breathing

When people get nervous before a presentation, breathing can be a great relaxation technique. Deep breathing releases fear, lowers stress levels, and can even enhance your speaking voice. There are many variations of deep breathing exercises but the most common is to breathe in through your nose, let your diaphragm rise, hold the breath, and then slowly breathe out. You can repeat this multiple times before you present. 

4. Visualization

There are a number of studies that have proven the effectiveness of positive visualization or mental imagery. When we imagine a positive outcome to a scenario in our mind, that scenario is more likely to happen the way we envision it. Instead of thinking negative thoughts and worrying that you will mess up, you imagine yourself delivering a powerful presentation with a fantastic audience reaction. 

5. Practice

There is no doubt that rehearsing your presentation several times is one of the best ways to relax your nerves. You can even take this technique a step further by practicing your presentation at the place where you will present. This allows you to get familiar with the layout of the room and even rehearse how you will stand and move during your presentation. 

6. Arrive Early

It always helps presenters to relax when they arrive early and give themselves plenty of time to settle in before they talk. This extra time ensures you won’t be late and it also gives you time to get comfortable with your surroundings before you present. 

7. Dress Professionally and Comfortably

Your clothing can have a bigger impact on your nerves than you might think. If you are uncomfortable in your clothes or shoes, you might be worrying about how you will present in something that is restrictive or uncomfortable. This can intensify your stress because you will be second-guessing why you chose that outfit. You also don’t want to be worrying about tripping in high heels. It is important to dress professionally but you also want to choose an outfit that is comfortable. Having comfortable clothing will help you relax before you talk. 

8. Drink Water

Many people who get nervous will also experience dry mouth. You can prevent added anxiety from cottonmouth by hydrating and drinking plenty of water before you talk. This will help calm your nerves and enhance your speaking voice.

9. Keep Your Normal Routine

If you stick to your normal daily routine, this will help you to remain calm. You are more comfortable doing things that are normal so it’s best to keep your day as typical as possible. Changing up your entire day and doing something out of the ordinary can increase anxiety. 

10. Meditation

Meditation is a great way to calm your nerves and relax. However, this technique works best when it has been practiced over a period of time. Meditating just a day or two before your presentation might not be too effective. You should begin doing this well in advance of your presentation and let it be a tool for relaxing on a regular basis. 

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Finding the best relaxation technique for you

Relaxation technique #1: deep breathing, #2: progressive muscle relaxation, #3: body scan meditation, #4: visualization, #5: self-massage, #6: mindfulness meditation, #7: rhythmic movement and mindful exercise, #8: yoga and tai chi, tips for starting a relaxation practice, relaxation techniques for stress relief.

To effectively combat stress, you need to activate your body’s natural relaxation response. Techniques such as deep breathing, visualization, meditation, and yoga can help.

For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. Rather, you need to activate your body’s natural relaxation response , a state of deep rest that puts the brakes on stress, slows your breathing and heart rate, lowers your blood pressure, and brings your body and mind back into balance. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.

While you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of a free audio download or inexpensive smartphone app. It’s important to remember, however, that there is no single relaxation technique that works for everyone. We’re all different. The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response. That means it may require some trial and error to find the technique (or techniques) that work best for you. Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music . While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out.

How to practice deep breathing

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

Listen to HelpGuide’s deep breathing meditation.

Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. This can help you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for additional stress relief.

Practicing progressive muscle relaxation

Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those muscles intended.

• Loosen clothing, take off your shoes, and get comfortable.
• Take a few minutes to breathe in and out in slow, deep breaths.
• When you’re ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body, contracting and relaxing the different muscle groups.
• It may take some practice at first, but try not to tense muscles other than those intended.

Listen to HelpGuide’s progressive muscle relaxation meditation.

This is a type of meditation that that focuses your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. But instead of tensing and relaxing muscles, you simply focus on the way each part of your body feels, without labeling the sensations as either “good” or “bad”.

• Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
• Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for three to five seconds (or more).
• Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

Listen to HelpGuide’s body scan meditation.

Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.

You can practice visualization on your own or with an app or audio download to guide you through the imagery. You can also choose to do your visualization in silence or use listening aids, such as soothing music or a sound machine or a recording that matches your chosen setting: the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind’s eye like you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:

• See the sun setting over the water
• Hear the birds singing
• Smell the pine trees
• Feel the cool water on your bare feet
• Taste the fresh, clean air

Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don’t worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal. You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.

Listen to HelpGuide’s guided imagery meditation.

You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

A five-minute self-massage to relieve stress

A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms. Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:

• Start by kneading the muscles at the back of your neck and shoulders. Make a loose fist and drum swiftly up and down the sides and back of your neck. Next, use your thumbs to work tiny circles around the base of your skull. Slowly massage the rest of your scalp with your fingertips. Then tap your fingers against your scalp, moving from the front to the back and then over the sides.
• Now massage your face. Make a series of tiny circles with your thumbs or fingertips. Pay particular attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the bridge of your nose and work outward over your eyebrows to your temples.
• Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale easily for a short while.

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.

Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits. When you first start practicing, you’ll likely find that your focus keeps wandering back to your worries or regrets. But don’t get disheartened. Each time you draw your focus back to the present, you’re strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future. Using an app or audio download can also help focus your attention, especially when you’re starting out.

A basic mindfulness meditation:

• Find a quiet place where you won’t be interrupted or distracted.
• Sit on a comfortable chair with your back straight.
• Close your eyes and find a point of focus, such as your breathing—the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling—or a meaningful word that you repeat throughout the meditation.
• Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude your relaxation session, don’t fight them, just gently turn your attention back to your point of focus, without judgment.

Listen to HelpGuide’s mindful breathing meditation.

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:

For maximum stress relief, add mindfulness to your workout

While simply engaging in rhythmic exercise will  help you relieve stress , adding a mindfulness component can benefit you even more.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face. If you’re resistance training, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.

Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class.

Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

If you’ve seen a group of people in the park slowly moving in synch, you’ve likely witnessed tai chi. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.

Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to truly harness their stress-relieving power. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule.  If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids.  Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs.  Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. If you skip a few days or even a few weeks, don’t get discouraged. Just get started again and slowly build up to your old momentum.

More Information

• Body Scan Meditation by Jon Kabat Zinn - Follow along with a full body scan meditation led by Jon Kabat Zinn, Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.
• Self Massage - How to use self-massage of the hands, face, and neck to energize and unwind. (University of New Hampshire)
• Trauma- and Stressor-Related Disorders. (2013) In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
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Relaxation Techniques: What You Need To Know

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} What are relaxation techniques?

Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.

Some of the studies discussed in this fact sheet compare relaxation techniques to cognitive behavioral therapy. Cognitive behavioral therapy is a type of psychological treatment that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well.

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Listed below are some of the different types of relaxation techniques.

• Progressive Relaxation: Also called progressive muscle relaxation, this technique involves tensing different muscles in your body and then releasing the tension.
• Autogenic Training: Through a series of mental exercises involving relaxation and ideas you suggest to yourself (autosuggestion), your mind focuses on your body’s experience of relaxation.
• Guided Imagery or “Visualization”: In guided imagery, you picture objects, scenes, or events that are associated with relaxation or calmness and attempt to produce a similar feeling in your body.
• Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed.
• Self-Hypnosis: In self-hypnosis programs, people learn to produce the relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”) of their own.
• Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing.

Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices, see “ Massage Therapy: What You Need To Know ,” “ Meditation ,” “ Yoga: What You Need To Know ,” “ Tai Chi: In Depth ,” and “ Qigong: What You Need To Know .”

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The National Health Interview Survey, a nationally representative U.S. survey, found that 6.4 percent of U.S. adults used guided imagery and/or progressive muscle relaxation in 2022; in 2002, only 3.8 percent used these techniques.

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} Can relaxation techniques help during labor and childbirth?

Many women would like to use nondrug options for pain relief during labor and childbirth.

• A 2018 review included 5 studies (total of 1,248 participants) that used various relaxation techniques and measured women’s pain intensity during labor. Overall, the studies found that relaxation techniques might help women manage labor pain, but the quality of the research varied between low and very low. Also, because different relaxation techniques were used, it’s hard to say which specific techniques might help.
• A 2019 review compared women’s views and experiences of using pain medicine (epidurals, opioids) and nondrug methods (relaxation, massage) for pain relief options during labor and childbirth. Eight studies (99 women) looked at relaxation. The overall findings showed mixed experiences for both methods of pain relief. Some women who used the nondrug methods reported that they were less effective than anticipated.

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Some relaxation techniques may help children and adolescents with pain, anxiety and depression, headaches, or difficulty with needle-related procedures. But much of the supporting research was rated as low quality, so we don’t have a completely clear picture yet of the possible benefits.

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• A 2017 review on recurrent abdominal pain in children and adolescents found that guided imagery and hypnotherapy may be helpful in reducing pain in the short term, but the quality of the research was low. The review included 2 small studies on guided imagery and 2 small studies on practitioner-led hypnotherapy (plus homework), with a total of 146 participants.
• A 2019 review of 10 studies with 697 participants looked at the effect that remotely delivered psychological therapies had on chronic pain in children and adolescents. Nine of the studies included a relaxation component in the treatment. “Remotely delivered” meant flexible, self-guided treatments that were typically internet-based and didn’t usually involve contact with a clinician. The review found that psychological therapies delivered remotely were helpful at reducing headache pain right after treatment but not later at follow up. No benefit was found for the other types of pain that were studied. Overall, the research was considered to be of very low quality.

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• A 2018 review included 9 studies—278 participants total—on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can’t be recommended for clinical use in place of or in addition to current treatments. 

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• A 2019 review of 7 studies involving 571 children looked at the effects of relaxation training on migraine headaches, tension-type headache, or both. Although some studies reported decreased headache frequency, duration, and intensity after relaxation training, other studies did not. Overall, the results were inconsistent, and the research was of very low quality.
• A 2016 review of 5 studies involving 137 children and adolescents found that biofeedback seemed to be helpful with migraines, especially with reducing their frequency. The number of participants in the studies, however, was small.
• A 2019 review indicated that self-relaxation, biofeedback, and self-hypnosis may be reasonable alternatives to using medicine in managing childhood migraine, particularly in adolescents. According to this review, however, some of the best evidence seen in any pediatric migraine therapy study has been for cognitive behavioral therapy added to treatment with standard antimigraine medicines.

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• A 2018 review looked at various psychological strategies for reducing pain and distress in children and teens getting a needle procedure, such as a vaccination or blood draw. The review found that hypnosis, cognitive behavioral therapy combined with other strategies including relaxation techniques, and breathing exercises were all helpful. Two of the eight hypnosis studies were on self-hypnosis, and two were on hypnosis plus additional relaxation techniques . The quality of the overall research in the review was low to very low, but the possible benefits were deemed to be enough to recommend using the strategies in clinical practice.

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High blood pressure can lead to serious health problems, such as heart attack, stroke, heart failure, and kidney failure. Having a healthy lifestyle can help to prevent high blood pressure. One part of a healthy lifestyle is learning how to relax and manage stress.

• A 2019 review of 17 studies involving 1,165 participants indicated that slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first treatment for people with prehypertension or low-risk high blood pressure. The studies in this review, however, differed in how they were done and had short follow-up periods and high risk of bias. Also, the studies didn’t look at whether slow breathing exercises ultimately influenced health outcomes, such as stroke or heart attack.
• A 2018 review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low.
• If you have high blood pressure, it’s important to follow the treatment plan prescribed by your health care provider. Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure. If you’re considering a complementary or integrative approach for your high blood pressure, discuss it with your health care provider.

.header_greentext{color:green!important;font-size:24px!important;font-weight:500!important;}.header_bluetext{color:blue!important;font-size:18px!important;font-weight:500!important;}.header_redtext{color:red!important;font-size:28px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;font-size:28px!important;font-weight:500!important;}.header_purpletext{color:purple!important;font-size:31px!important;font-weight:500!important;}.header_yellowtext{color:yellow!important;font-size:20px!important;font-weight:500!important;}.header_blacktext{color:black!important;font-size:22px!important;font-weight:500!important;}.header_whitetext{color:white!important;font-size:22px!important;font-weight:500!important;}.header_darkred{color:#803d2f!important;}.Green_Header{color:green!important;font-size:24px!important;font-weight:500!important;}.Blue_Header{color:blue!important;font-size:18px!important;font-weight:500!important;}.Red_Header{color:red!important;font-size:28px!important;font-weight:500!important;}.Purple_Header{color:purple!important;font-size:31px!important;font-weight:500!important;}.Yellow_Header{color:yellow!important;font-size:20px!important;font-weight:500!important;}.Black_Header{color:black!important;font-size:22px!important;font-weight:500!important;}.White_Header{color:white!important;font-size:22px!important;font-weight:500!important;} Do relaxation techniques help anxiety?

.header_greentext{color:greenimportant;font-size:24pximportant;font-weight:500important;}.header_bluetext{color:blueimportant;font-size:18pximportant;font-weight:500important;}.header_redtext{color:redimportant;font-size:28pximportant;font-weight:500important;}.header_darkred{color:#803d2fimportant;font-size:28pximportant;font-weight:500important;}.header_purpletext{color:purpleimportant;font-size:31pximportant;font-weight:500important;}.header_yellowtext{color:yellowimportant;font-size:20pximportant;font-weight:500important;}.header_blacktext{color:blackimportant;font-size:22pximportant;font-weight:500important;}.header_whitetext{color:whiteimportant;font-size:22pximportant;font-weight:500important;}.header_darkred{color:#803d2fimportant;}.green_header{color:greenimportant;font-size:24pximportant;font-weight:500important;}.blue_header{color:blueimportant;font-size:18pximportant;font-weight:500important;}.red_header{color:redimportant;font-size:28pximportant;font-weight:500important;}.purple_header{color:purpleimportant;font-size:31pximportant;font-weight:500important;}.yellow_header{color:yellowimportant;font-size:20pximportant;font-weight:500important;}.black_header{color:blackimportant;font-size:22pximportant;font-weight:500important;}.white_header{color:whiteimportant;font-size:22pximportant;font-weight:500important;} general stress and anxiety.

• A 2017 review looked at 24 studies—484 participants total—on heart rate variability (HRV) biofeedback and general stress and anxiety. HRV biofeedback involves receiving data on your heart rate from a device and then using breathing techniques to change your heart rate pattern. The review found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices like a fitness tracker.
• A 2019 review of 3 studies, with a total of 880 participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress. Promising positive changes were seen in mental health self-evaluations and in certain physical measures, such as cortisol levels and blood pressure.

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• About 20 percent of stroke patients have anxiety at some point after their stroke. A 2017 review looked at interventions for anxiety after stroke. The review included one study on 21 stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month. After 3 months, the participants had reduced anxiety. Because there was only one small study, the overall research isn’t enough to say whether this type of relaxation technique can help people with anxiety after a stroke. 

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Anxiety before an operation or procedure can lead to an increase in pain levels and use of pain medicine afterwards. People who have dental anxiety may refuse or delay treatment, which can cause problems with oral health.

• A 2017 study included 159 adolescents who were randomly assigned to nature sounds, relaxation exercises, or silent rest before undergoing scoliosis surgery. The results showed that nature sounds or relaxation exercises on the day of the surgery helped to reduce participants’ anxiety before surgery.
• A 2019 study included 68 periodontal patients with dental anxiety. Patients received either progressive muscle relaxation and oral health education or only oral health education before periodontal treatment once a week for 4 weeks. The people who received progressive muscle relaxation had reduced dental anxiety and depression symptoms 4 weeks and 3 months after treatment. An earlier review (2013) on dental anxiety included 12 studies—679 participants total—on relaxation training or relaxation training combined with other treatments like cognitive behavioral therapy or graduated exposure. The review found that relaxation training increased patients’ sense of control over dental care and helped reduce dental anxiety, but it worked best when combined with repeated, slowly increased exposure to dental situations. The researchers noted, however, that many of the studies were small and poorly designed, and the study designs differed from each other.

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• A 2018 review of 16 studies that included 856 people with anxiety disorders (generalized anxiety disorder, social anxiety disorder, and panic disorder) found that relaxation therapy reduced symptoms of anxiety, depression, phobia, and worry. This review found relaxation therapy to be more effective than cognitive behavioral therapy for reducing anxiety.
• Another 2018 review of 50 studies and 2,801 people found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

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Relaxation techniques might help with pain after surgery, headache, low-back pain, and arthritis-related pain . Some of the supporting evidence, however, has been rated as low quality. Whether relaxation techniques help with pain related to fibromyalgia remains unclear.

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• A 2016 review looked at various interventions done before surgery on pain after surgery in people who had elective surgery with general anesthesia. An analysis of 13 studies that involved relaxation techniques as part of the intervention found that relaxation techniques helped reduce pain after surgery.
• Two 2019 reviews looked at the effect of relaxation techniques for postsurgical pain—one on abdominal surgery and the other on total knee replacement surgery. In most of the included studies, the interventions were done after surgery; in a few, the interventions were done both before and after surgery; one intervention was done during surgery. Because of a lack of high-quality studies, neither review found evidence to support the use of relaxation techniques for postsurgical pain.
• In a 2018 review of 6 studies (274 participants), 5 studies found that autogenic training or biofeedback-assisted autogenic training helped to reduce headache pain. But because there were few studies and limitations within the studies, the review authors said the findings should be viewed cautiously.
• In a 2018 review, five of eight studies found that hypnosis—usually self-hypnosis and often paired with guided imagery —resulted in less headache activity in people diagnosed with migraine or chronic headache disorder. None of the studies in this review, however, were rated high quality.
• A 2016 review looked at 19 studies (2,600 total participants) on psychological interventions for migraine and tension-type headache. Most of the interventions involved relaxation training, cognitive behavioral therapy, or biofeedback —either individually or in some combination. Fifteen of the studies saw headache improvements, but the amount of improvement differed among the studies. Depending on the study, participants reported a decrease in daily headache frequency ranging from 20 to 67 percent. While relaxation training paired with cognitive behavioral therapy appeared to have the most supportive research, the review authors said that the overall research was lacking in quality.

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• The American College of Physicians recommends using nondrug methods for the initial treatment of chronic low-back pain. (Chronic back pain is defined as back pain that lasts more than 12 weeks.) Progressive muscle relaxation and biofeedback are two of several nondrug approaches suggested in the most recent guideline. The guideline was based on a 2017 review that found that progressive muscle relaxation resulted in moderate improvement of low-back pain and function and that biofeedback led to a moderate reduction in low-back pain, though the evidence was rated as low.
• A 2018 study of 58 people with chronic low-back pain found that progressive muscle relaxation helped with pain, anxiety, depression, quality of life, and sleep. Participants had taken opioid medicines without any beneficial changes in the 3 months before starting the study.

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• A 2015 review of 7 studies—306 participants total—found that guided imagery may be beneficial for adults with arthritis and other rheumatic diseases. The guided imagery was delivered by audio technology and ranged from a one-time exposure to twice daily for 16 weeks. Four of the studies, with a total of 180 participants, looked specifically at pain.

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• An evaluation done in 2020 looking at nondrug treatments for chronic musculoskeletal pain found insufficient evidence for progressive muscle relaxation and no clear benefit from biofeedback for fibromyalgia.
• A 2015 review found that it’s unclear whether biofeedback and relaxation-based therapy are helpful for fibromyalgia-related pain because the quality of research is very low for biofeedback and low for relaxation-based therapy. This was based on 2 studies of biofeedback (95 participants total) and 3 studies of relaxation techniques (106 participants total).
• A 2019 review evaluated the research on heart rate variability biofeedback to treat fibromyalgia. The review included 6 studies (312 participants) of chronic musculoskeletal pain and found that heart rate variability biofeedback was related to decreased pain. Although the review saw biofeedback as a promising treatment for chronic pain, only one study looked specifically at fibromyalgia-related pain.
• A 2015 review suggested that a single session of guided imagery was helpful for an immediate reduction in fibromyalgia-related pain, but results on the effects of prolonged guided imagery programs were conflicting. The review included 6 studies on guided imagery, with a total of 357 participants. The review’s findings on other relaxation techniques, such as progressive muscle relaxation and autogenic training, were inconclusive.

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Relaxation techniques are recommended by two professional associations for use during and after breast cancer treatment. Not as much research has been done on other types of cancer, and some of the research results have been conflicting.

• In 2017, the Society for Integrative Oncology updated its clinical practice guidelines on using integrative therapies during and after breast cancer treatment. The American Society of Clinical Oncology endorsed the updated guidelines. In the guidelines, relaxation techniques were recommended for improving mood and depression. The guidelines also said that relaxation techniques might help to reduce stress and anxiety and to control nausea and vomiting during chemotherapy in some individuals and could be offered to them.

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The American College of Physicians practice guidelines (2016) strongly recommend the use of cognitive behavioral therapy for insomnia (also called CBT-I) as the initial treatment for chronic insomnia. Relaxation techniques can sometimes be one part of CBT-I. But relaxation techniques on their own don’t seem to be especially promising for sleep.

• According to practice guidelines from the American College of Physicians (2016), research is insufficient to understand how relaxation techniques might affect the sleep of the general population and older adults with chronic insomnia.
• A 2018 review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2,776 college students who ranged from healthy sleepers to those with a diagnosed sleep disorder. About 22 percent of the studies investigated “ relaxation, mindfulness, hypnotherapy ” treatments. Similar to the guidelines from the American College of Physicians, this review recommended cognitive behavioral therapy to improve sleep in college students. The review also found that relaxation approaches helped somewhat with sleep quality and sleep problems but especially with mental health. The authors recommended that “relaxation, mindfulness, hypnotherapy” treatments be combined with cognitive behavioral therapy as a way to enhance mental health benefits.
• A 2015 review found that autogenic training or guided imagery helped shorten the time to fall asleep but that the treatments were no better than a placebo. Seven studies involving a total of 284 participants were considered. Because the studies were small and their quality was low, the review authors thought that the positive results were doubtful and couldn’t be generalized to other people.

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.header_greentext{color:greenimportant;font-size:24pximportant;font-weight:500important;}.header_bluetext{color:blueimportant;font-size:18pximportant;font-weight:500important;}.header_redtext{color:redimportant;font-size:28pximportant;font-weight:500important;}.header_darkred{color:#803d2fimportant;font-size:28pximportant;font-weight:500important;}.header_purpletext{color:purpleimportant;font-size:31pximportant;font-weight:500important;}.header_yellowtext{color:yellowimportant;font-size:20pximportant;font-weight:500important;}.header_blacktext{color:blackimportant;font-size:22pximportant;font-weight:500important;}.header_whitetext{color:whiteimportant;font-size:22pximportant;font-weight:500important;}.header_darkred{color:#803d2fimportant;}.green_header{color:greenimportant;font-size:24pximportant;font-weight:500important;}.blue_header{color:blueimportant;font-size:18pximportant;font-weight:500important;}.red_header{color:redimportant;font-size:28pximportant;font-weight:500important;}.purple_header{color:purpleimportant;font-size:31pximportant;font-weight:500important;}.yellow_header{color:yellowimportant;font-size:20pximportant;font-weight:500important;}.black_header{color:blackimportant;font-size:22pximportant;font-weight:500important;}.white_header{color:whiteimportant;font-size:22pximportant;font-weight:500important;} irritable bowel syndrome.

• A 2020 review on psychotherapeutic interventions for irritable bowel syndrome (IBS) included one small study that involved relaxation techniques. Sixty-nine adults with IBS participated in a 5-week course that had an educational component, psychological component, and training in progressive muscle relaxation and diaphragmatic breathing . Compared to a wait-list control, the course led to improvements in IBS symptoms, depression, and quality of life. A single small study, however, does not provide much evidence.
• A 2017 systematic review found that relaxation techniques and cognitive behavioral therapy both helped improve mental health in adults with irritable bowel syndrome. But whereas cognitive behavioral therapy helped to improve daily functioning, relaxation techniques did not. The review included 2 studies on relaxation techniques, with a total of 181 adults. Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding.

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• A 2019 review found overall evidence that paced breathing could significantly improve hot flashes. This was based on 4 studies that included a total of 398 participants.
• Researchers of a 2013 study found that five weekly sessions of clinical hypnosis delivered by a therapist reduced hot flashes in post-menopausal women. The National Center for Complementary and Integrative Health (NCCIH) is funding an ongoing study by the same researchers on self-administered hypnosis for hot flashes.

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• A 2016 review looked at various noninvasive treatments for TMD and included 2 studies (181 participants total) that involved biofeedback . One study paired biofeedback with stress management and the other paired it with cognitive behavioral therapy. The review found inconclusive evidence on biofeedback, but suggested that cognitive behavioral therapy, intraoral myofascial therapy, and self-care management were treatment options. Relaxation techniques were one part of the cognitive behavioral therapy and self-care management treatments.
• A 2015 review found low-quality evidence that hypnosis/relaxation therapy may have a beneficial effect on pain and active maximum mouth opening in people with TMD but not on pain or the minimum amount of pressure that leads to pain. The review included 3 studies, with a total of 159 participants.

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• Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.
• There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma. 

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• If you have severe or long-lasting symptoms of any kind, see your health care provider. You might have a condition that needs to be treated promptly. For example, if depression or anxiety persists, it’s important to seek help from a qualified health care professional.
• Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

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Nccih clearinghouse.

The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners.

Toll-free in the U.S.: 1-888-644-6226

Telecommunications relay service (TRS): 7-1-1

Website: https://www.nccih.nih.gov

Email: [email protected] (link sends email)

Know the Science

NCCIH and the National Institutes of Health (NIH) provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Know the Science features a variety of materials, including interactive modules, quizzes, and videos, as well as links to informative content from Federal resources designed to help consumers make sense of health information.

Explaining How Research Works (NIH)

Know the Science: How To Make Sense of a Scientific Journal Article

Understanding Clinical Studies (NIH)

A service of the National Library of Medicine, PubMed® contains publication information and (in most cases) brief summaries of articles from scientific and medical journals. For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed .

Website: https://pubmed.ncbi.nlm.nih.gov/

Research Portfolio Online Reporting Tools Expenditures & Results (RePORTER)

RePORTER is a database of information on federally funded scientific and medical research projects being conducted at research institutions.

Website: https://reporter.nih.gov

NIH Clinical Research Trials and You

The National Institutes of Health (NIH) has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. The site includes questions and answers about clinical trials, guidance on how to find clinical trials through ClinicalTrials.gov and other resources, and stories about the personal experiences of clinical trial participants. Clinical trials are necessary to find better ways to prevent, diagnose, and treat diseases.

Website: https://www.nih.gov/health-information/nih-clinical-research-trials-you

Cochrane Database of Systematic Reviews

The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization. The reviews summarize the results of clinical trials on health care interventions. Summaries are free; full-text reviews are by subscription only.

Website: https://www.cochranelibrary.com/

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• Abbott RA, Martin AE, Newlove-Delgado TV, et al. Psychosocial interventions for recurrent abdominal pain in childhood. Cochrane Database of Systematic Reviews. 2017;(1):CD010971. Accessed at www.cochranelibrary.com on June 8, 2021.
• Birnie KA, Noel M, Chambers CT, et al. Psychological interventions for needle-related procedural pain and distress in children and adolescents. Cochrane Database of Systematic Reviews. 2018;(10):CD005179. Accessed at www.cochranelibrary.com on June 8, 2021.
• Brasure M, Fuchs E, MacDonald R, et al. Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians. Annals of Internal Medicine. 2016;165(2):113-124.
• Chaddha A, Modaff D, Hooper-Lane C, et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis. Complementary Therapies in Medicine. 2019;45:179-184.
• Chou R, Deyo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for an American College of Physicians clinical practice guideline. Annals of Internal Medicine. 2017;166(7):493-505.
• Fisher E, Law E, Dudeney J, et al. Psychological therapies (remotely delivered) for the management of chronic and recurrent pain in children and adolescents. Cochrane Database of Systematic Reviews. 2019;(4):CD011118. Accessed at www.cochranelibrary.com on June 8, 2021.
• Flynn DM. Chronic musculoskeletal pain: nonpharmacologic, noninvasive treatments. American Family Physician. 2020;102(8):465-477.
• Friedrich A, Schlarb AA. Let’s talk about sleep: a systematic review of psychological interventions to improve sleep in college students. Journal of Sleep Research. 2018;27(1):4-22.
• Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.
• Guo P-P, Li P, Zhang X-H, et al. Complementary and alternative medicine for natural and treatment-induced vasomotor symptoms: an overview of systematic reviews and meta-analyses. Complementary Therapies in Clinical Practice. 2019;36:181-194.
• Hopper SI, Murray SL, Ferrara LR, et al. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports. 2019;17(9):1855-1876.
• Ju W, Ren L, Chen J, et al. Efficacy of relaxation therapy as an effective nursing intervention for post-operative pain relief in patients undergoing abdominal surgery: a systematic review and meta-analysis. Experimental and Therapeutic Medicine. 2019;18(4):2909-2916.
• Kim H-S, Kim EJ. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. Archives of Psychiatric Nursing. 2018;32(2):278-284.
• Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860. Accessed at www.cochranelibrary.com on June 8, 2021.
• Laird KT, Tanner-Smith EE, Russell AC, et al. Comparative efficacy of psychological therapies for improving mental health and daily functioning in irritable bowel syndrome: a systematic review and meta-analysis. Clinical Psychology Review. 2017;51:142-152.
• Lyman GH, Greenlee H, Bohlke K, et al. Integrative therapies during and after breast cancer treatment: ASCO endorsement of the SIO clinical practice guideline. Journal of Clinical Oncology. 2018;36(25):2647-2655.
• Park ES, Yim HW, Lee KS. Progressive muscle relaxation therapy to relieve dental anxiety: a randomized controlled trial. European Journal of Oral Sciences. 2019;127(1):45-51.
• Powell R, Scott NW, Manyande A, et al. Psychological preparation and postoperative outcomes for adults undergoing surgery under general anaesthesia. Cochrane Database of Systematic Reviews. 2016;(5):CD008646. Accessed at www.cochranelibrary.com on June 8, 2021.
• Qaseem A, Kansagara D, Forciea MA, et al. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians. Annals of Internal Medicine. 2016;165(2):125-133.
• Qaseem A, Wilt TJ, McLean RM, et al. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline from the American College of Physicians. Annals of Internal Medicine. 2017;166(7):514-530.
• Reneau M. Heart rate variability biofeedback to treat fibromyalgia: an integrative literature review. Pain Management Nursing. 2020;21(3):225-232.
• Smith CA, Levett KM, Collins CT, et al. Relaxation techniques for pain management in labour. Cochrane Database of Systematic Reviews. 2018;(3):CD009514. Accessed at www.cochranelibrary.com on June 8, 2021.
• Whale K, Wylde V, Beswick A, et al. Effectiveness and reporting standards of psychological interventions for improving short-term and long-term pain outcomes after total knee replacement: a systematic review. BMJ Open. 2019;9(12):e029742.
• Youssef PE, Mack KJ. Episodic and chronic migraine in children. Developmental Medicine and Child Neurology. 2020;62(1):34-41.

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• Astin JA, Shapiro SL, Eisenberg DM, et al. Mind-body medicine: state of the science, implications for practice. Journal of the American Board of Family Practice. 2003;16(2):131-147.
• Bhasin MK, Denninger JW, Huffman JC, et al. Specific transcriptome changes associated with blood pressure reduction in hypertensive patients after relaxation response training. Journal of Alternative and Complementary Medicine. 2018;24(5):486-504.
• Calder Calisi C. The effects of the relaxation response on nurses’ level of anxiety, depression, well-being, work-related stress, and confidence to teach patients. Journal of Holistic Nursing. 2017;35(4):318-327.
• Elkins GR, Fisher WI, Johnson AK, et al. Clinical hypnosis in the treatment of postmenopausal hot flashes: a randomized controlled trial. Menopause. 2013;20(3):291-298.
• Ersser SJ, Cowdell F, Latter S, et al. Psychological and educational interventions for atopic eczema in children. Cochrane Database of Systematic Reviews. 2014;(1):CD004054. Accessed at www.cochranelibrary.com on June 8, 2021.
• Ertuğ N, Ulusoylu Ö, Bal A, et al. Comparison of the effectiveness of two different interventions to reduce preoperative anxiety: a randomized controlled study. Nursing & Health Sciences. 2017;19(2):250-256.
• Flynn N. Systematic review of the effectiveness of hypnosis for the management of headache. International Journal of Clinical and Experimental Hypnosis. 2018;66(4):343-352.
• Giacobbi PR Jr, Stabler ME, Stewart J, et al. Guided imagery for arthritis and other rheumatic diseases: a systematic review of randomized controlled trials. Pain Management Nursing. 2015;16(5):792-803.
• Hawkes AL, Gollschewski S, Lynch BM, et al. A telephone-delivered lifestyle intervention for colorectal cancer survivors ‘CanChange’: a pilot study. Psycho-Oncology. 2009;18(4):449-455.
• Hetterich L, Stengel A. Psychotherapeutic interventions in irritable bowel syndrome. Frontiers in Psychiatry. 2020;11:286.
• Hoon LS, Chan S W-C, Hong-Gu H. Effect of psychosocial interventions on outcomes of patients with colorectal cancer: a review of the literature. European Journal of Oncology Nursing. 2013;17(6):883-891.
• Labus J, Gupta A, Gill HK, et al. Randomised clinical trial: symptoms of the irritable bowel syndrome are improved by a psycho-education group intervention. Alimentary Pharmacology & Therapeutics. 2013;37(3):304-315.
• Lam TH, Chung K-F, Yeung W-F, et al. Hypnotherapy for insomnia: a systematic review and meta-analysis of randomized controlled trials. Complementary Therapies in Medicine. 2015;23(5):719-732.
• Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology. 2014;5:756.
• Ma X, Yue Z-Q, Gong Z-Q, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology. 2017;8:874.
• Mateu M, Alda O, Inda M-D-M, et al. Randomized, controlled, crossover study of self-administered Jacobson relaxation in chronic, nonspecific, low-back pain. Alternative Therapies in Health and Medicine. 2018;24(6):22-30.
• Meeus M, Nijs J, Vanderheiden T, et al. The effect of relaxation therapy on autonomic functioning, symptoms and daily functioning, in patients with chronic fatigue syndrome or fibromyalgia: a systematic review. Clinical Rehabilitation. 2015;29(3):221-233.
• Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.
• Nahin RL, Rhee A, Stussman B. Use of complementary health approaches overall and for pain management by US adults. JAMA. 2024;331(7):613-615.
• Niu J-F, Zhao X-F, Hu H-T, et al. Should acupuncture, biofeedback, massage, qi gong, relaxation therapy, device-guided breathing, yoga and tai chi be used to reduce blood pressure?: recommendations based on high-quality systematic reviews. Complementary Therapies in Medicine. 2019;42:322-331.
• Randhawa K, Bohay R, Côté P, et al. The effectiveness of noninvasive interventions for temporomandibular disorders: a systematic review by the Ontario Protocol for Traffic Injury Management (OPTIMa) Collaboration. Clinical Journal of Pain. 2016;32(3):260-278.
• Seo E, Hong E, Choi J, et al. Effectiveness of autogenic training on headache: a systematic review. Complementary Therapies in Medicine. 2018;39:62-67.
• Stahl JE, Dossett ML, LaJoie AS, et al. Relaxation response and resiliency training and its effect on healthcare resource utilization. PLoS One. 2015;10(10):e0140212.
• Stubberud A, Varkey E, McCrory DC, et al. Biofeedback as prophylaxis for pediatric migraine: a meta-analysis. Pediatrics. 2016;138(2):e20160675.
• Sullivan A, Cousins S, Ridsdale L. Psychological interventions for migraine: a systematic review. Journal of Neurology. 2016;263(12):2369-2377.
• Thabrew H, Ruppeldt P, Sollers JJ 3rd. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.
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Acknowledgments

NCCIH thanks David Shurtleff, Ph.D., and Peter Murray, Ph.D., NCCIH, for their review of the 2021 update of this publication.

This publication is not copyrighted and is in the public domain. Duplication is encouraged.

NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH.

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Stress Management and Relaxation Techniques

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How to Calm Your Nerves Before a Big Presentation

Your audience doesn’t have to know you’re shaking on the inside.

It’s not easy getting ready for a big presentation. The stakes can feel high, and in our desire for things to go well, the anticipation builds. Fear, anxiety, or even paralysis can kick in. What can you do to calm your nerves when this happens?

• AS Amy Jen Su is a co-founder and managing partner of Paravis Partners , a premier executive coaching and leadership development firm. For the past two decades, she has coached CEOs, executives, and rising stars in organizations. She is the author of the HBR Press book The Leader You Want to Be: Five Essential Principles for Bringing Out Your Best Self—Every Day,   and co-author of Own the Room: Discover Your Signature Voice to Master Your Leadership Presence  with Muriel Maignan Wilkins.

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Perfectly Imperfect: Using Mindfulness to Make a Powerful Presentation

Written by: Brittany Krueger

Mindfulness may seem like the hot new “It Girl,” promising to improve mental and physical health, concentration, and acceptance. However, mindfulness is an ancient Buddhist practice, a practice that is incredibly relevant to the present day.

You don’t have to become a Buddhist to be mindful. The Buddha said that “mindfulness is useful everywhere.” This usefulness extends to creating powerful presentations that will help capture an audience’s attention and interest.

Table of Contents

The meaning of mindfulness, what’s this got to do with presentations, how does mindful presenting help you, how can you become more mindful.

Mindfulness is the state of active, open awareness of the present. You observe your thoughts and feelings without judgment.

The goal of mindfulness is to be continuously present, and learn from your surroundings and experiences without distraction from “the tantalizing toys and baubles of the world.”

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Jon Kabat-Zinn , founding executive director of the Center for Mindfulness at the University of Massachusetts Medical School, presented this definition of mindfulness: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.”

Mindfulness deals with living harmoniously with the world and yourself. It’s about cultivating your identity, your worldview, your place in the world, questioning what you don’t understand, and appreciating each moment and what you have in every moment.

Let’s break down Jon Kabat-Zinn’s quote.

Paying attention “on purpose”

You must be conscious of your awareness.

Many people eat and watch TV simultaneously. You may be aware that you’re eating, but you’re not mindful of what you’re eating. Your attention is focused on the television.

When you focus solely on eating, you are directing your conscious attention to the process of eating, each sensation and response to sensation you feel while eating.

Paying attention “in the present moment”

People’s minds have a tendency to wander. Maybe you’re sitting on a park bench, but you’re so distracted by your thoughts and emotions that you have no idea, or only a vague idea, of what’s occurring around you.

You are not focusing on the present.

You might be too busy thinking about how you were passed over for a promotion a few months back. That makes you angry and disappointed, and takes away from the experience of the present moment.

It’s important to think about the past, as it is to consider the future, but by being consciously aware of the present, you provide yourself with an anchor that decreases the emotional and physical toll of the past and future.

Paying attention “non-judgmentally”

When being mindful, you aren’t judging an experience as good or bad. You notice the experience, accept it, and move on. By doing this, you don’t get trapped in a loop, reliving the experience over and over, unable to let the experience go.

As Ellen Langer , a psychologist at Harvard University, said, “Mindfulness is the process of actively noticing new things. When you do that, it puts you in the present. It makes you more sensitive to context and perspective. It’s the essence of engagement. And it’s energy-begetting, not energy consuming.

The mistake most people make is to assume it’s stressful and exhausting—all this thinking. But what’s stressful is all the mindless negative evaluations we make and the worry that we’ll find problems and not be able to solve them.”

Presentations are stress-inducing events. Mindfulness can help you to reduce stress, and therefore focus more on writing, editing, and practicing your presentation, so that when you’re in front of an audience, you are confident, and are better able to sway the audience to your view.

Mindfulness helps you know what you want to achieve. It helps you develop your message and how you want to deliver your message to your audience.

Ask yourself:

Once you answer those questions, create an intention. This means forming both an emotional and intellectual connection with your audience. Most audiences need three things from a presenter:

1. The facts

Present your presentation facts as concisely and clearly as possible. Facts help to instill confidence in your audience, by showing them the logic behind your intention and making them more likely to align with your intended result.

2. Feel something

After you give your audience the facts, make them feel emotion. Tell them true and relevant stories. Make sure the stories carry a punch, meaning that they’ll have a powerful impact on the audience.

Use metaphors and anecdotes to help provoke an emotional response.

While facts are important, it’s easy for audience members to listen passively. By inducing an emotional response, audience members will listen actively.

3. Envision the future

The best way to motivate an audience is to make them see the future. The future that you envision.

Give your audience something compelling to picture, show how your intention will help them, and let them know that by agreeing with you their personal and professional lives will change for the better.

To give an audience all three of these things, you must have great content. This means you’ve got to have passion.

But not just passion. Because blind passion leads to poor presentations. You must be able to step back and look at the whole picture, without having your passionate opinion get in the way.

Think of how many people you know, have seen, or have heard, whose presentations are confusing, meaningless, completely lacking in fact, and irrelevant, but full of passion.

If you’re struggling to identify individuals like that, take a look at past and present presidential candidates.

Some of the most powerful and successful presentations incorporate the opposing viewpoint, and then provide reasons for why that viewpoint in inaccurate, or why your intention is better.

To have great content, you need to build your presentation with two questions in mind, so that your audience doesn’t need to think of or ask you about them:

• Why are you telling your audience this information?
• Why should your audience care about what you’re telling them?

But there’s more to a powerful presentation than fantastic content. You must be in the moment and connect with your audience.

You may have a thousand and one other things going on in your life, but when you’re giving a presentation, nothing else can be on your mind.

Take a few moments before your presentation begins to clear your mind of distraction. You cannot effectively connect with your audience, if half your thoughts are elsewhere.

Connecting with your audience is more than standing on stage or at one end of a boardroom and presenting slides.

Your audience is made up of human beings. Human beings have senses. Embrace those senses: vision, auditory, taste, smell, touch, and then create compelling images that impact your audience. You want your audience thinking about your presentation long after the presentation is over.

Use props. Let your audience ask questions. You want your audience to think and imagine. Human beings are curious explorers. Let your audience discover. Give a presentation that leaves them in awe.

And don’t forget to smile.

Smiling makes you feel good, makes you appear friendlier and more attractive, and relaxes both you and your audience.

There are multiple ways to practice mindfulness. However, the goal is to reach an alert, focused state of relaxation in the present moment. To do so, you must learn how to deliberately pay attention to your thoughts and sensations. Remember not to judge!

Here are four ways to be more mindful:

1. Mindful breathing

Though simple, focusing solely on your breath can have a profound impact. Breath in, breath out. Recognize the difference between your breaths. By breathing in, you’re providing your body with much needed oxygen. Breathing out, you’re expelling toxins from your body.

Think about how many times you’ve gotten annoyed, angry, or experienced some other negative emotion while stuck at yet another red light. Take the time to breathe, instead of wishing that the light would just turn green. By focusing on your breath, you’ll experience less negative emotions.

2. Mindful listening

Listen to your surroundings. What do you hear? Is it a dog barking, a child throwing a tantrum, people talking on their cellphones in the elevator? Something else?

Practice listening to the sounds around you. Try to pay attention in a non-judgmental way. The goal is to achieve a neutral, present state of awareness, a state without preconception.

3. Mindful appreciation

Appreciation is the ability to recognize the good qualities in someone, something, some activity. Part of being mindful is being able to appreciate. Look around you. Identify some things that normally go unappreciated. The point of mindful appreciation is to give thanks. Show gratitude, even for aspects of life that seem insignificant.

4. Meditation

Meditation is a way of transforming the mind. It enables you to take responsibility for your state of mind, and alter your mental state for the better. Meditation improves concentration, increases positive emotions and peaceful well-being, energizes the mind, and allows you to cultivate new and more nourishing ways of being.

If that sounds a little out there for you, think of it this way: meditation helps to generate a new understanding of life. This new view can help you appeal to others, including presentation audiences.

Mindfulness anchors you to the present moment, clears your mind, and increases your ability to focus. It enables you to connect and understand other people, which will help you to create more compelling presentations that can sway audiences to your intention.

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About the Author

Brittany Krueger works in pediatric research and as a technical communicator and consultant. She graduated from Johns Hopkins University with a Master of Arts degree in Writing.

When not working, she’s usually taking her German Shepherd hiking or preparing for her next bike century.