Relaxation Techniques

Relaxation techniques are an essential part of stress management.

These simple techniques aim to bring about relaxation to help the body neutralize the toxic effects of stress, restore balance and improve health.

For some, simply listening to their favourite music, exercising or taking a nature walk may be effective enough to reduce stress levels. Others, however, may require more focused techniques.

Some of the more commonly used techniques include:

1.    Deep Breathing for Stress Relief

Deep breathing is a quick relaxation technique that is both simple to learn and easy to practice in most situations. This technique focuses on breathing deeply from the abdomen to get in as much fresh air as possible into your lungs. Apart from this revitalising effect, deep breathing also stimulates slower brain waves that occur when one is relaxed.

To practise deep breathing, you can place one hand on your chest and the other on your belly button. Counting silently from ‘1’ to ‘4’, inhale slowly and deeply through your nose over 4 to 5 seconds. You should feel the hand on your abdomen rise as your lungs expand. The hand on your chest should not move much. Then, counting back from ‘4’ to ‘1’, exhale slowly through your nose. Repeat a few times until you feel your inner tension decrease.

2.    Progressive Muscle Relaxation

This technique emphasizes on gradually tensing and then relaxing each muscle group from head to toe at intervals of 10 seconds. Through this, it helps you identify the tense muscles in your body and allows you to relax them in a progressive fashion. You should wear loose clothing and be seated comfortably in an armchair while practising this.

3.    Using Imagery or Visualization

All of us have the ability to form mental images. Through relaxation training, we can use all of our senses namely sight, smell, sound, touch and even taste to take us on an imaginary journey to a soothing, peaceful place. This place can be somewhere tranquil in the mountains or a warm white sandy beach with crystal clear waters at a tropical island. If the thought of relaxing at a mountain chalet calms you, you might want to imagine the cool crisp mountain air, smell of fresh pine and the occasional rustle of the shrubs as the wind ruffles through them. For this, you may like to close your eyes and be comfortably sitting at a quiet place.


There are also other relaxation techniques such as yoga, meditation, massage that can be helpful. You will need to decide what works best for you.

Remember that relaxation is a skill that has to be acquired through practice. Your ability to utilise these techniques and their effectiveness will increase as you use them. Do bear in mind though, that some persons with complex emotional issues may experience psychological discomfort while practising relaxation. If so, you will need to stop what you’re doing and consider seeing your doctor for further advice.

Find a Psychiatrist

Expert Author:

Dr Marcus Tan, Nobel Psychological Wellness Clinic