5 Easy Relaxation Techniques for Anxiety

Relaxation techniques are a great way to manage stress and anxiety. They involve refocusing your attention on something calming. At the same time, you increase awareness of your body and your breathing.

Practicing relaxation techniques can enable you to become aware of what muscle tension and other physical sensations of stress feel like. Then you can recognize the cues and stop anxiety from spiraling out of control by engaging in one of them. This is best carried out as soon as you notice the first signs.

Like exercise, relaxation techniques for anxiety are skills that need to be practiced regularly in order to see significant results. Be patient with yourself. If one technique does not seem to work, try another one until you find the one that is most effective for you.

Following are some simple relaxation techniques for anxiety that you can start with to help reduce muscle tension and soothe your mind.

Controlled breathing relaxation techniques

Deep belly breathing.

1. Place one hand on your chest and the other one over your abdomen just above your belly button.
2. Breathe in slowly through your nose without lifting your shoulders. Feel the hand on your stomach rise. The hand on your chest should remain still.
3. Slowly exhale through pursed lips, contracting your abdominal muscles as you do so to push out as much air as possible.

Box breathing.

1. Breathe in through your nose for a count of four.
2. Hold your breath for a count of four.
3. Breathe out for a count of four.
4. Hold your breath for a count of four.
5. Repeat steps 1-4.

Muscle relaxation techniques.

Quick muscle relaxation technique.

1. Close your eyes and focus on your breathing as you inhale slowly through your nose and exhale through your mouth.
2. Squeeze your hand tightly and make a fist.
3. Hold for a few seconds and notice what the tension feels like.
4. Slowly relax your hand and open your fingers. As your hand becomes limp, notice what the tension being released feels like.

Progressive muscle relaxation.

1. Breathing slowly and deeply, work your way up and down your body, tensing and relaxing various muscle groups as you go. Start by curling the toes of one foot under and squeezing to tense the muscles. Hold for a count of 10.
2. Slowly relax your foot and feel the tension flow away as it loosens up.
3. Stay in this relaxed state for a few moments. Focus on the difference between how your foot felt when tensed and how it feels now when relaxed.
4. Repeat steps 1-3 with the other foot, and then with the other muscle groups such as calves, thighs, buttocks, stomach, chest, hands, arms, shoulders, neck, mouth, jaw, cheeks, and forehead as you move slowly up your body, tightening and releasing each one.

Visualization relaxation techniques

1. Close your eyes and imagine yourself in a calm, peaceful place like a beautiful garden, a wooded area, a boat out on the lake, a tropical beach, or any other favorite spot where you feel safe and relaxed.
2. Take deep, slow breaths, in through your nose and out through your mouth, while visualizing the location in your mind’s eye in as much detail as possible.
3. Feel your anxiety slowly drifting away as you engage your senses during this visit to your happy place.
4. See the sun setting, for example; hear the birds chirping; smell the flowers; feel the gentle breeze blowing through your hair, or the sand under your feet; and taste the salty sea air.
5. Remain in this scene for five to ten minutes, breathing slowly and deeply, and feeling your muscles relax.

Grounding technique

5-4-3-2-1 mindfulness technique.

Engage your five senses to ground you by bringing your attention back to the present.

1. Find and name five things around you that you can see.
2. Find and name four things around you that you can feel.
3. Find and name three things around you that you can hear.
4. Find and name two things around you that you can smell.
5. Find and name one thing that you can taste.

Repetitive prayer

Silently repeat a short prayer or Scripture verse while slowly breathing in and out.

If you have questions about this article on relaxation techniques for anxiety or would like to make an appointment to meet with one of the faith-based counselors at California Christian Counseling, please browse our online directory and don’t hesitate to give us a call.