Relaxation Techniques
About This Technique
Deep breathing (also called diaphragmatic breathing) is one of the most fundamental and effective relaxation techniques. It activates your body's natural relaxation response by engaging the parasympathetic nervous system, which helps counteract the stress response.
This technique is particularly effective before bedtime to calm your mind and body, preparing you for sleep. It can also be used anytime you feel anxious or have racing thoughts.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Reduces physical tension and promotes relaxation
- •Decreases stress and anxiety levels
- •Lowers heart rate and blood pressure
- •Helps quiet racing thoughts
- •Can be practiced anywhere, even in bed
Tips for Better Practice
- 1Try to breathe at a rate of about 6-8 breaths per minute
- 2If your mind wanders, gently bring your focus back to your breathing
- 3Practice regularly, not just when you're having trouble sleeping
- 4Try to make your exhale slightly longer than your inhale for enhanced relaxation
Related Techniques
If you find this technique helpful, you might also want to try: