Relaxation Techniques

Progressive Muscle Relaxation (PMR)
Involves tensing and then relaxing your muscles, allowing you to release tension. Can also be done with a release-only technique. A technique that is easy to learn and can be done on your own or with the aid of audio. Requires 10 to 20 minutes to practice.

Autogenic Training (AT)
Autogenic means “coming from within.” Considered a form of self-hypnosis, the technique involves repeating phrases such as “My arm feels heavy and warm,” creating calming sensations and relaxing the entire body. Can be done with the aid of a therapist, on your own, or with the aid of audio. Requires 15-20 minutes to practice.

Diaphragmatic Breathing
Also known as Belly Breathing, a practice that involves slow, deep breathing that engages the diaphragm. Aids in relaxation, lowers levels of stress hormones, lowers heart rate and blood pressure, and improves oxygenation.

Biofeedback
A technique using electrical sensors which provide feedback about your body, allowing you to learn to control body functions such as heart rate.

Note: Anyone with a history of severe heart problems, diabetes, epilepsy, psychosis, delusional behavior, paranoia, dissociative disorders, or a history of abuse or trauma should seek the advice and counsel of their primary care provider and/or a mental health professional prior to using any of these techniques.

Government website with information about a variety of relaxation techniques. Great source of information with lots of citations of relevant research.

Free audios with complete transcripts on diaphragmatic breathing, progressive muscle relaxation, autogenic training, and guided imagery.

Clear explanation on how to perform PMR, including a list of muscle groups and how to tense them.

Instructions and tips on how to do PMR. Includes two free audios.

Information about and instructions on performing AT.

Detailed description of AT, including exercises, benefits, and how AT compares to other relaxation techniques. Provides information on finding an AT trainer and what to expect during training sessions.

A brief overview of diaphragmatic breathing with illustrated instructions on the technique.

Detailed overview of biofeedback.

Official website of HeartMath – a proprietary form of biofeedback-assisted relaxation. Products, resources, and training available.

Guided breathing practices and guided meditations – many focusing on improving sleep and reducing stress. Monthly and yearly subscriptions with 14-day free trial.

Wide variety of relaxation, breathing, and meditation practices and programs. Content is personalized based on a brief quiz. Monthly, multi-monthly, and yearly subscriptions with 7-day free trial.