One form of yoga, pranayama, includes multiple breathing variations that may help with anxiety. To try alternate nostril breathing , sit down in a comfortable place, lengthening your spine and opening your chest. Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows.

Close your eyes, inhaling and exhaling through your nose. Some people use guided meditation to alleviate anxiety by interrupting patterns of thinking that perpetuate stress.

You can practice guided meditation by sitting or lying in a cool, dark, comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing.

Guided meditation recordings help take you through the steps of visualizing a calmer, less stressed reality.

It can also help you gain control over intrusive thoughts that trigger anxiety. Meditation can help you establish new habits and patterns of thinking. If your anxiety persists or gets worse, make an appointment with your doctor to discuss your symptoms and possible treatments.

With the right approach, you can regain your quality of life and control over your anxiety. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Try one or more of these six exercises that you can do anywhere to help relieve your anxiety, relax your mind, and get back to your life.

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However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications. Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms.

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A Quiz for Teens Are You a Workaholic? While we don't fully understand why, developing anxiety as a long COVID symptom is common. However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning.

If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications. Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms.

Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century.

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Health Conditions Discover Plan Connect. Mental Well-Being. Anxiety Exercises to Help You Relax. Medically reviewed by Timothy J. Legg, PhD, PsyD — By Erica Cirino — Updated on February 11, Exercises Breathe Visualization Muscle tension Counting Mindfulness Thought cycle Takeaway Overview.

Exercises for anxiety. Relax by breathing. Online meditation options Read our review of the best online meditation options to find the right fit for you. Was this helpful? Relax by visualizing. Relax your muscles.

Relax by counting. Relax by staying present. Relax by interrupting your anxious thinking. The takeaway. A lot of research shows that meditation is good for health.

But some experts believe there's not enough research to prove that meditation helps. With that in mind, some research suggests that meditation may help people manage symptoms of conditions such as:. Be sure to talk to your healthcare professional about the pros and cons of using meditation if you have any of these or other health conditions.

Sometimes, meditation might worsen symptoms linked to some mental health conditions. Meditation is an umbrella term for the many ways to get to a relaxed state.

There are many types of meditation and ways to relax that use parts of meditation. All share the same goal of gaining inner peace. Guided meditation. This is sometimes called guided imagery or visualization.

With this method of meditation, you form mental images of places or things that help you relax. You try to use as many senses as you can. These include things you can smell, see, hear and feel. You may be led through this process by a guide or teacher.

Mindfulness meditation. This type of meditation is based on being mindful. This means being more aware of the present. In mindfulness meditation, you focus on one thing, such as the flow of your breath.

You can notice your thoughts and feelings. But let them pass without judging them. Each type of meditation may include certain features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:.

Focused attention. Focusing your attention is one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many things that cause stress and worry.

You can focus your attention on things such as a certain object, an image, a mantra or even your breathing. A quiet setting. If you're a beginner, meditation may be easier if you're in a quiet spot. Aim to have fewer things that can distract you, including no television, computers or cellphones.

As you get more skilled at meditation, you may be able to do it anywhere. This includes high-stress places, such as a traffic jam, a stressful work meeting or a long line at the grocery store. This is when you can get the most out of meditation.

Don't let the thought of meditating the "right" way add to your stress. If you choose to, you can attend special meditation centers or group classes led by trained instructors. But you also can practice meditation easily on your own. There are apps to use too. And you can make meditation as formal or informal as you like.

Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes a day for meditation.

Breathe deeply. This is good for beginners because breathing is a natural function. Focus all your attention on your breathing. Feel your breath and listen to it as you inhale and exhale through your nostrils.

Breathe deeply and slowly. When your mind wanders, gently return your focus to your breathing. Scan your body. When using this technique, focus attention on each part of your body.

Become aware of how your body feels. That might be pain, tension, warmth or relaxation. Mix body scanning with breathing exercises and think about breathing heat or relaxation into and out of the parts of your body. Walk and meditate. Meditating while walking is a good and healthy way to relax.

You can use this technique anywhere you're walking, such as in a forest, on a city sidewalk or at the mall. When you use this method, slow your walking pace so that you can focus on each movement of your legs or feet. Don't focus on where you're going. Focus on your legs and feet. Repeat action words in your mind such as "lifting," "moving" and "placing" as you lift each foot, move your leg forward and place your foot on the ground.

Focus on the sights, sounds and smells around you.

A 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 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 review of 6 studies 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 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 review looked at 19 studies 2, 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.

Low-back pain. 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 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 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.

A review of 7 studies— 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 participants, looked specifically at pain. An evaluation done in looking at nondrug treatments for chronic musculoskeletal pain found insufficient evidence for progressive muscle relaxation and no clear benefit from biofeedback for fibromyalgia.

This was based on 2 studies of biofeedback 95 participants total and 3 studies of relaxation techniques participants total. A review evaluated the research on heart rate variability biofeedback to treat fibromyalgia. The review included 6 studies 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 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 participants. Can relaxation techniques help during and after cancer treatment? In , 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.

Can relaxation techniques help you sleep? According to practice guidelines from the American College of Physicians , research is insufficient to understand how relaxation techniques might affect the sleep of the general population and older adults with chronic insomnia.

A review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2, college students who ranged from healthy sleepers to those with a diagnosed sleep disorder.

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.

A 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 participants were considered. What does the research say about relaxation techniques and other conditions?

Irritable bowel syndrome. A 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 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 adults. Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding.

A review found overall evidence that paced breathing could significantly improve hot flashes. This was based on 4 studies that included a total of participants. Researchers of a 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. Temporomandibular disorder TMD. A review looked at various noninvasive treatments for TMD and included 2 studies 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. The review included 3 studies, with a total of participants.

Do relaxation techniques have any side effects? 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.

More To Consider. 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.

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. For More Information. 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.

Toll-free in the U. gov Email: info nccih. 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.

Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® 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.

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.

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. Key References. Abbott RA, Martin AE, Newlove-Delgado TV, et al.

Psychosocial interventions for recurrent abdominal pain in childhood. Cochrane Database of Systematic Reviews. Accessed at www. com on June 8, Birnie KA, Noel M, Chambers CT, et al. Psychological interventions for needle-related procedural pain and distress in children and adolescents.

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. 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. 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.

Fisher E, Law E, Dudeney J, et al. Psychological therapies remotely delivered for the management of chronic and recurrent pain in children and adolescents.

Flynn DM. Chronic musculoskeletal pain: nonpharmacologic, noninvasive treatments. American Family Physician. Friedrich A, Schlarb AA. Journal of Sleep Research. Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis.

Psychological Medicine. 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. 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. 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. Kim H-S, Kim EJ. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. Archives of Psychiatric Nursing. Knapp P, Campbell Burton CA, Holmes J, et al.

However, several types of breathing techniques can help bring about a relaxation response, which may help you feel calmer and more centered. If you feel breathless due to anxiety, there are breathing techniques you can try to alleviate symptoms and start feeling better.

Inhaling deeply may not always calm you down. Taking a deep breath in is actually linked to the sympathetic nervous system, which controls the fight-or-flight response. Taking too many deep breaths too quickly can actually cause you to hyperventilate.

Hyperventilation decreases the amount of oxygen-rich blood that flows to your brain. Breathing from your diaphragm the muscle that sits just beneath your lungs can help reduce the amount of work your body needs to do in order to breathe.

Try doing the exercise three or four times a day for up to 10 minutes. When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location.

Another form of breathing that stems from the ancient practice of pranayama yoga is equal breathing. You can practice equal breathing from a sitting or lying-down position.

Whichever position you choose, be sure to get comfortable. As you continue practicing equal breathing, your second count might vary. Be sure to keep your inhale and exhale the same. Resonant breathing, also called coherent breathing, can help you calm anxiety and get into a relaxed state. To try it yourself:.

Yoga is a wellness practice with ancient roots, and breathing is at the heart of each variation of yoga. One form of yoga, pranayama, includes multiple breathing variations that may help with anxiety. To try alternate nostril breathing , sit down in a comfortable place, lengthening your spine and opening your chest.

Rest your left hand in your lap and raise your right hand. Then, rest the pointer and middle fingers of your right hand on your forehead, in between the eyebrows. Close your eyes, inhaling and exhaling through your nose. Some people use guided meditation to alleviate anxiety by interrupting patterns of thinking that perpetuate stress.

You can practice guided meditation by sitting or lying in a cool, dark, comfortable place and relaxing. Then, listen to calming recordings while relaxing your body and steadying your breathing.

Guided meditation recordings help take you through the steps of visualizing a calmer, less stressed reality. It can also help you gain control over intrusive thoughts that trigger anxiety.

Meditation can help you establish new habits and patterns of thinking. Search term. Relaxation Techniques Samantha K. Author Information and Affiliations Authors Samantha K. Affiliations 1 Campbell University School of OM. Continuing Education Activity Relaxation techniques are therapeutic exercises designed to assist individuals by decreasing tension and anxiety.

Introduction Relaxation techniques are therapeutic exercises designed to assist individuals with decreasing tension and anxiety, physically and psychologically. Indications Relaxation techniques are therapeutic exercises indicated to assist patients in decreasing physical and psychological tension and anxiety.

Preparation The following are step-by-step examples of relaxation techniques that can be relayed to patients by health professionals.

Technique or Treatment Box Breathing While there are many different forms of deep breathing exercises, box breathing can be particularly helpful with relaxation. Step One: Breathe in through the nose for a count of 4.

Step One: Sit or lie down comfortably. Ideally, the space will have minimal distractions. Step Two: Visualize a relaxing environment by either recalling one from memory or created one through imagination e.

Elicit elements of the environment using each of the five senses using the following prompts:. Step Three: Sustain the visualization as long as needed or able, focusing on taking slow, deep breaths throughout the exercise.

Focus on the feelings of calm associated with being in a relaxing environment. Step Two: Starting at the feet, curl the toes under and tense the muscles in the foot. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.

Step Three: Tense the muscles in the lower legs. Step Four: Tense the muscles in the hips and buttocks. Step Five: Tense the muscles in the stomach and chest.

Step Six: Tense the muscles in the shoulders. Step Seven: Tense the muscles in the face e. Step Eight: Tense the muscles in the hand, creating a fist.

Clinical Significance Relaxation strategies are used as therapeutic interventions for patients experiencing stress. Enhancing Healthcare Team Outcomes The healthcare profession is stressful for physicians, nurses, pharmacists and other related professionals.

Review Questions Access free multiple choice questions on this topic. Comment on this article. References 1. Parás-Bravo P, Alonso-Blanco C, Paz-Zulueta M, Palacios-Ceña D, Sarabia-Cobo CM, Herrero-Montes M, Boixadera-Planas E, Fernández-de-Las-Peñas C.

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Acupuncture Versus Cognitive Behavioral Therapy for Insomnia in Cancer Survivors: A Randomized Clinical Trial. J Natl Cancer Inst. Huang AJ, Grady D, Mendes WB, Hernandez C, Schembri M, Subak LL.

A Randomized Controlled Trial of Device Guided, Slow-Paced Respiration in Women with Overactive Bladder Syndrome.

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