Definition
The collective term of relaxation techniques includes various methods that result in a reduction of stress levels and promote inner peace. The type and implementation of the different techniques can vary greatly. The methods range from short breathing exercises in everyday work to longer yoga exercises or meditation.
Although these techniques are very different, they always have the same goal of reducing stress and increasing one’s own stress resistance. It is difficult to say which relaxation exercise is most effective, as there are great individual differences. Therefore, as is so often the case, the principle of trial and error applies here in order to find the best personal strategy for lasting relaxation.
What relaxation techniques are there?
Over the last decades, numerous relaxation techniques have developed, which can vary greatly in their time and basic approach. One of the oldest methods of reducing one’s stress level is physical activity. This is especially true for endurance sports, where thoughts can wander, but other sports such as dancing or team sports can also have similar effects.
Every physical activity stimulates our metabolism, which results in a reduction of our stress hormones. Many people already attach great importance to “fresh air” during sports. Other relaxation techniques, which are also being used more and more frequently in western countries, are meditative procedures.
While many different methods have been established over the years, the basic approach has mostly remained the same. The goal is always to distance oneself from possible stressful thoughts, which can usually be achieved through concentration and mindfulness exercises. The simple mindfulness exercises include, for example, conscious deep inhalation and exhalation, while focusing entirely on the flow of the air we breathe.
This method is also used in classical meditation, in which one tries to reach a state of consciousness in which the present experience comes into focus. The worries and thoughts of everyday life are pushed into the background and lose their relevance for the moment. Another technique from the meditative methods is progressive muscle relaxation.
After reaching a state of rest, all muscle groups of the body are successively tensed for a short time and then relaxed again. When focused precisely, the relaxation of the muscle is described as extremely pleasant and warm and the body perception is enhanced. Another technique that focuses a little more on physical activity is yoga, which originated in India.
Here too, there are numerous different sub-forms, each with a different focus. Hatha-Yoga is the most frequently practiced form. In the beginning, yoga should always be done under guidance, so that the various postures are performed correctly.
Besides the techniques mentioned above, there are many other methods of relaxation. These include, for example, Qigong, Tai-Chi and autogenic training. But also newer methods like biofeedback are used more and more often.
Progressive muscle relaxation, which has already been mentioned more frequently, is a frequently used relaxation technique that goes back to Edmund Jacobson. With this technique, after reaching a calm basic state, individual muscle groups are tensed and relaxed one after the other. The muscle groups are only tensed for a few seconds, whereas the tension should be released as abruptly as possible afterwards.
The focus of perception is on the sensation of the change between these two states, which results in relaxation of the muscles and the mind. An effect of this technique has been proven in several studies. It is not unusual for people with a high level of stress to have circulating thoughts before falling asleep, which can prevent them from falling asleep.
In order to avoid this, various techniques can be tried that lead to a lasting relaxation. One of these is the progressive muscle relaxation mentioned above. Since this is best done lying down, it is advisable to perform it before falling asleep.
However, autogenic training has also proven to be effective for relaxation before falling asleep. In this technique, often called “self-hypnosis”, the focus is also on the perception of the own body.Now, however, short formulas like “My arms are getting heavier and heavier” are said in the mind and one’s own sensation will follow this statement and one will feel an increased weight of the arms. Autogenic training requires a lot of training in courses to be effective. Besides these two methods there are also special forms of yoga or the banal counting of breaths, which can already lead to relaxation before falling asleep. You can find more information on this topic at: Breathing exercises for falling asleep- What really helps?