Our everyday life can be quite stressful – and this is sometimes manifested by various symptoms such as sleep disorders. So-called relaxation techniques such as yoga or autogenic training should help us to reduce stress and bring more relaxation into our lives. Those who do the training regularly not only become more relaxed, but also approach challenges with the necessary calmness and concentration.

Why is Stress Unhealthy at All?

During stress the body releases various stress hormones such as adrenaline and cortisol. In the short term this increases our performance – but if stress gets out of hand, the body can no longer break down the stress hormones. This puts a strain on our immune system and makes us more susceptible to infections. In the long term, other symptoms such as tension or depressive moods can occur. You can find all stress symptoms here.

What are The Advantages of Relaxation Techniques?

Relaxation techniques not only ensure that we can reduce stress and are fundamentally more relaxed. The exercises still have the following advantages if they are performed regularly:

Increased ability to concentrate and remember
Increased creativity
Inner peace and balance
Increased stability during conflicts
Lower susceptibility to infection

These are The 7 Best Relaxation Techniques

1. Progressive Muscle Relaxation

Progressive muscle relaxation according to Edmund Jacobson is a relaxation method in which different muscle groups are successively tensed and relaxed. In doing so, the body is loosened from head to toe, which e.g. releases tension. The relaxation technique is easy to apply in everyday life and can be practised both lying down and sitting down. You will find detailed instructions for progressive muscle relaxation in this article.

2. Meditation

Meditation calms the mind and body and lets us relax. First and foremost it is about letting our thoughts come to rest. The good thing about this relaxation technique: Meditation can be done in any quiet place – sitting, lying or standing, just as you like. Some people like to listen to music while meditating, others prefer to meditate in complete silence. Beginners often start with ten minutes of meditation, but advanced meditators can do the training for several hours. How to learn meditation is explained here. Studies show that regular meditation can lower blood pressure and blood sugar levels, among other things, and that we become more resistant to stress.

3. Autogenic Training

Another popular relaxation exercise is the so-called autogenic training. Originally this training comes from the field of self-hypnosis and uses our own imagination with the help of autosuggestive formulas. For example, one says sentences like: “My back is pleasantly warm” to oneself, thus drawing attention to certain parts of the body. However, this relaxation technique requires some practice. Used correctly, autogenic training helps against physical ailments such as high blood pressure, relaxes in the case of depression and anxiety and increases the ability to concentrate.

4. Breathing Exercises

With the help of breathing exercises we quickly find relaxation. The reason: When we are stressed, we tend to breathe more shallowly. So if we influence our breathing, we can also reduce the stress again – this works especially well in acute stress situations. One good way of doing this is abdominal breathing: we breathe deeply into the abdomen so that the abdomen bulges outwards, only then does the air enter the chest. When breathing out, the air then flows first from the chest and then from the abdomen. This targeted breathing automatically leads to relaxation, and also lowers blood pressure and reduces tiredness.

5. Movement

The method of movement includes various relaxation techniques that are not aimed at intensive training, but rather at listening to oneself and keeping the heart rate constant at a level. The following movement variations effectively help against stress. You can also increase your concentration with them:

Yoga: In yoga, flowing movements are combined with breathing techniques to create an inner and outer balance. In addition, the method strengthens various muscle groups and loosens tension.
Endurance training: Especially those who have to sit a lot at work should use endurance training to ensure that they get enough exercise. This not only keeps you fit, but also clears your head. Jogging or swimming are good examples.
Tai-Chi: This is an old Chinese martial art, in which the main aim is to build up tension during continuous movement and then release it again. This relaxes tension and has a positive effect on breathing and the cardiovascular system.
Pilates: Similar to yoga, Pilates focuses on strengthening the body’s core, which benefits the back, abdomen and pelvic floor muscles in particular. Tensions are released by the procedure.
Qigong: This relaxation technique also comes from Chinese teaching and focuses on strengthening the so-called life energy. Through flowing movements and breathing exercises, stress is carried away and the life energy is strengthened.

6. Massages

Sometimes tension and muscular blockages cannot be controlled by oneself. Then targeted massages help to loosen the muscles. The good thing is that the person concerned can simply be pampered and can go on a hike with their thoughts. Foot reflex zone massages are also suitable, which are said to have a positive effect on the organs and thus reduce stress.

7. Sauna

Regular visits to the sauna not only strengthen the immune system and make us less susceptible to infections, but is also a great relaxation technique for body and soul. When taking a sauna, toxins are removed more quickly and the body virtually shuts down, which relaxes us. It is important to find your own comfortable temperature and to take a break after each sauna session.

Pure Relaxation in Everyday Life – with These Quick Relaxation Exercises

In everyday life we do not always have the opportunity to withdraw and invest half an hour in our relaxation techniques. In this case, short relaxation exercises, which can be done anywhere and without any aids, help. These include:

Extend the body: We tend to collapse under stress, which promotes tension. Stretching the body helps against this: Arms above the head, legs as long as possible. This loosens the muscles.
Dream journey: Lie down or sit relaxed, close your eyes and imagine a place where you have no stress and can live without worries. This can be a real place from your childhood or a holiday destination that you don’t really know. Imagine how you explore the place, what you feel and what smells and colours you perceive. When you feel calmer, simply open your eyes again to end the journey.
Pendulum: For this relaxation technique, stand upright with your feet about hip-wide apart. The arms hang down loosely. Then turn your upper body alternately to the left and right with a swing, with the arms swinging slightly.
Listen to relaxation music: It can be the new album of your favourite band, but also a piano solo – which music is perceived as relaxing is individually completely different. The only important thing is to have the feeling that the music calms and relaxes.
Let go of anger: Sometimes you just want to scream – and as a relaxation technique this is actually not a bad idea to get rid of stress. Find a lonely place, sit down relaxed and think back to situations where you were particularly angry. Now you’re screaming out your anger – whether in sentences or just screaming is up to you. Deliberately bale your hands into fists. If you feel that the anger has disappeared, shake your limbs and take a few deep breaths.
Tense and relax: Tense each muscle by holding your breath for a total of about five seconds. Then exhale strongly and relax your body, for example by shaking your limbs slightly.