Relaxation techniques to liberate yourself from stress

Darryl Bachmeier
Sep 18, 2020

What if we told you that there are ways to attain relaxation without emptying your wallets. All these techniques need is your attentiveness and a smartphone and you too can experience what it feels like to be liberated from stress.

What is relaxation?

Relaxation is the state of being free from any worry, stress, or anxiety. It is a method through which you can attain peace.

Relaxation is not just sitting on the sofa and watching Netflix. It is a process of activating the relaxation mechanism of your body so you can reap its benefits.

Benefits of Relaxation

Relaxation has proven to have a vast number of benefits. Some of them are listed as follows:

  • Lowering heart rate
  • Lowering Blood pressure
  • Relaxing muscles
  • Sustain a normal range of blood sugar levels
  • Increases concentration
  • Elevates mood
  • Reduces the release of stress hormones
  • Reducing fatigue
  • Lowering anger and frustration
  • Reduces anxiety

Types of Relaxation Techniques

There are many relaxation techniques that you can follow in the comfort of your own home and achieve the relaxation that you deserve.

Breathing Exercises

If you want to relax, you may perform several exercises of breathing. It allows the body to control the body and ground the mind. Breathing exercises can be done through guided audios.

To perform breathing exercises, you first need to sit down in a comfortable position (Preferably in a chair with your feet touching the floor) and close your eyes. Slowly inhale through your nose and exhale through your mouth and only focus on that. Breathing exercises can help you to distract your mind from worries and relax the body.

Mindful Meditation

Mindful mediation is another great technique that many psychologists recommend. Mindful meditation helps the person to get their mind off of anxiety, depression, and pain.

To perform mediation, you can cross your legs and sit upright. Rest your hands on your knees and quietly inhale and exhale. Mediation

Meditation has been proven to be an excellent tool to ease the body and activate the relaxation mechanism.

Muscle Relaxation

This technique requires you to work from down to up. Slowly relax all your muscles to gain relaxation.

Start with your feet. Take off your socks and shoes. Wiggle your toes and stretch them and then finally relax your feet.

Gradually make your way up, make sure to wear loose clothing, and breath in and out while you relax your legs, torso, arms, neck, and face.

Rest your body in a lying down position, count to 10, and keep breathing. Gradually, all of your body has relaxed.

Body Scan

This technique uses a combination of breathing exercises and muscle relaxation.

To perform a body scan, sit, or lay down. Breath in with your nose and breath out through your mouth. When your focus is on your breathing, scan your body, and target a muscle group you want to relax. Focus on relaxing the muscles in that area and then move on to the next part.

This technique is incredibly helpful when you want to relax your muscles but cannot do it on your own.


Visualization, as the name implies, is the act of visualization of relaxing. Take your brain on a journey of relaxation. Imagine yourself in your happy place. Imagine peaceful areas.

You can use your five senses to emulate the experience to be more vivid.

  • Hear (Hear the calm in the peaceful place, the voice of rain or chirping of birds)
  • Smell (Smell the wonders)
  • Feel (Feel the softness of peace)
  • Taste (Taste the freshness of air)
  • Touch (Touch your surroundings)

Using your senses can help you make the experience more real and help you achieve peace a lot faster. This can be accompanied by an audio guide to enhance the experience.

Self-Massage and Stretching

Self-massage and stretching techniques can be very helpful to induce relaxation.

Self-massage can be done at home. Start by gentle stokes on the areas that need TLC. You can use oil or lotion to help you get better results. You can also use chopping motion with your hands to mimic pressure and vibration.

Self-stretching can be done on your body by using resistance bands or towels to assist you. Touch your toes, stretch your hamstrings by taking your feet back to your hip, stretch your biceps and triceps, and don’t forget your neck!

Yoga And Tai Chi

These exercises can help attain relaxation to the body by their strategic combination of static and dynamic positions to stimulate the relaxation systems of the body.


Relaxation is a need in our life if we want to be productive. Without giving your body a break, you can face burnout.

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