Relaxation

Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response. Some of the studies discussed in this fact sheet compare relaxation techniques to cognitive behavioral therapy. Cognitive behavioral therapy is a type of psychological treatment that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well.

What are the different types of relaxation techniques?

Listed below are some of the different types of relaxation techniques.

• Progressive Relaxation: Also called progressive muscle relaxation, this technique involves tensing different muscles in your body and then releasing the tension.
• Autogenic Training: Through a series of mental exercises involving relaxation and ideas you suggest to yourself (autosuggestion), your mind focuses on your body’s experience of relaxation.
• Guided Imagery or “Visualization”: In guided imagery, you picture objects, scenes, or events that are associated with relaxation or calmness and attempt to produce a similar feeling in your body.
• Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed.
• Self-Hypnosis: In self-hypnosis programs, people learn to produce a relaxation response when prompted by a phrase or nonverbal cue (called a “suggestion”) of their own.
• Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing.

Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects on the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices.

Indications

Relaxation therapy is a popular approach used to promote stress reduction, improve overall well-being, and enhance mental and physical health. It encompasses various techniques and practices aimed at inducing a state of relaxation and calmness.

The following list provides 50 indications for relaxation therapy, highlighting its diverse applications and potential benefits.

1. Stress management: Relaxation therapy helps individuals cope with stress by promoting relaxation and reducing the body’s physiological responses to stressors.
2. Anxiety disorders: It can be an effective complementary treatment for anxiety disorders, such as generalized anxiety disorder, social anxiety disorder, and panic disorder.
3. Depression: Relaxation techniques can complement traditional treatments for depression by promoting relaxation, reducing symptoms, and improving overall well-being.
4. Insomnia: Relaxation therapy can aid in sleep regulation and improve sleep quality for individuals experiencing insomnia.
5. Chronic pain: It is used as a complementary approach for managing chronic pain conditions like fibromyalgia, arthritis, and back pain.
6. Headaches and migraines: Relaxation techniques, such as progressive muscle relaxation and guided imagery, can help alleviate headaches and migraines.
7. Hypertension: By inducing relaxation, relaxation therapy can help lower blood pressure and assist in managing hypertension.
8. Cardiovascular health: It may contribute to cardiovascular health by reducing stress, promoting relaxation, and improving overall well-being.
9. Immune system support: Relaxation techniques have been associated with immune system enhancement, potentially improving immune function and overall health.
10. Asthma management: It can serve as an adjunct therapy for individuals with asthma, helping to reduce anxiety and manage symptoms.
11. Irritable bowel syndrome (IBS): Relaxation therapy can alleviate symptoms of IBS by reducing stress and promoting relaxation of the gastrointestinal system.
12. Chronic fatigue syndrome: It can help manage symptoms associated with chronic fatigue syndrome, such as fatigue, pain, and sleep disturbances.
13. Post-traumatic stress disorder (PTSD): Relaxation techniques can be used as part of a comprehensive treatment plan for individuals with PTSD to manage anxiety and promote relaxation.
14. Substance abuse recovery: It can aid in substance abuse recovery by reducing stress, promoting relaxation, and supporting overall well-being.
15. Cancer treatment support: Relaxation therapy is often used as a complementary approach to cancer treatment, helping individuals cope with the physical and emotional challenges associated with cancer.
16. Enhancing mindfulness: Relaxation techniques can facilitate mindfulness practices, promoting self-awareness and present-moment focus.
17. Improving concentration and focus: By reducing stress and promoting relaxation, relaxation therapy can enhance concentration and focus in daily activities.
18. Enhancing self-esteem: Relaxation techniques can contribute to improved self-esteem and self-confidence by reducing anxiety and promoting a sense of well-being.
19. Enhancing creativity: By inducing a relaxed state, relaxation therapy can facilitate creative thinking and problem-solving.
20. Enhancing emotional well-being: It can support emotional well-being by reducing stress, promoting relaxation, and fostering positive emotions.
21. Improving cognitive function: Relaxation techniques may enhance cognitive function, including memory, attention, and information processing.
22. Enhancing resilience: Relaxation therapy can help individuals develop resilience by promoting relaxation, reducing stress, and improving coping strategies.
23. Preparing for childbirth: It can be beneficial during pregnancy to help expectant mothers relax, reduce anxiety, and prepare for childbirth.
24. Managing menopausal symptoms: Relaxation techniques can help manage symptoms associated with menopause, such as hot flashes, mood swings, and sleep disturbances.
25. Enhancing self-care: Relaxation therapy promotes self-care practices by encouraging individuals to prioritize relaxation and well-being.
26. Managing anger and aggression: It can assist individuals in managing anger and aggressive behaviors by promoting relaxation and stress reduction.
27. Enhancing sports performance: Relaxation techniques can aid athletes in managing performance anxiety, improving focus, and promoting overall well-being.
28. Enhancing self-compassion: Relaxation therapy can foster self-compassion and self-acceptance by promoting relaxation and self-care practices.
29. Promoting healthy lifestyle choices: By reducing stress and promoting relaxation, relaxation therapy can support individuals in making healthier lifestyle choices.
30. Enhancing body awareness: Relaxation techniques facilitate body awareness, promoting the connection between the mind and body.
31. Managing phobias: Relaxation therapy can be used alongside exposure therapy to help individuals manage and reduce phobic responses.
32. Enhancing social skills: By reducing anxiety and promoting relaxation, relaxation therapy can improve social skills and communication.
33. Enhancing job performance: Relaxation techniques can assist individuals in managing work-related stress, improving focus, and enhancing job performance.
34. Enhancing emotional intelligence: Relaxation therapy can contribute to the development of emotional intelligence by promoting self-awareness and emotional regulation.
35. Managing obsessive-compulsive disorder (OCD): Relaxation techniques can be used as part of a comprehensive treatment plan for individuals with OCD to manage anxiety and reduce compulsive behaviors.
36. Enhancing body image: Relaxation therapy promotes relaxation and self-acceptance, which can positively impact body image and self-perception.
37. Enhancing spiritual well-being: Relaxation techniques can support individuals in connecting with their spirituality and promoting a sense of inner peace.
38. Managing exam anxiety: Relaxation therapy can help students manage exam anxiety and improve performance by reducing stress and promoting relaxation.
39. Enhancing assertiveness: Relaxation techniques can aid individuals in managing anxiety and developing assertiveness skills.
40. Managing eating disorders: Relaxation therapy can be part of a comprehensive treatment plan for individuals with eating disorders, supporting emotional regulation and stress reduction.
41. Enhancing relationships: By reducing stress and promoting relaxation, relaxation therapy can contribute to healthier and more fulfilling relationships.
42. Managing tinnitus: Relaxation techniques can be used as part of a holistic approach to managing tinnitus by reducing stress and promoting relaxation.
43. Enhancing body flexibility: Relaxation therapy can complement physical exercises and help individuals improve their body flexibility and range of motion.
44. Managing postpartum depression: Relaxation techniques can be beneficial for managing postpartum depression by reducing stress and promoting emotional well-being.
45. Enhancing self-awareness: Relaxation therapy promotes self-awareness by encouraging individuals to tune in to their physical and emotional states.
46. Managing irritable bladder: Relaxation techniques can aid in managing symptoms of irritable bladder, such as urgency and frequency, by promoting relaxation.
47. Enhancing decision-making: By reducing stress and promoting a relaxed state, relaxation therapy can facilitate clearer and more effective decision-making.
48. Managing perfectionism: Relaxation techniques can assist individuals in managing perfectionistic tendencies by promoting self-acceptance and reducing anxiety.
49. Enhancing overall well-being: Relaxation therapy contributes to overall well-being by reducing stress, promoting relaxation, and supporting a healthy lifestyle.
50. Promoting self-reflection: Relaxation techniques encourage individuals to engage in self-reflection, promoting personal growth and self-awareness.

Contra-Indications

It’s important to note that contraindications can vary depending on the specific type of relaxation therapy and the individual’s health condition. Here are some general contraindications to consider:

1. Pregnancy: Certain relaxation techniques may not be suitable for pregnant women, especially those involving deep breathing exercises or lying flat on the back for extended periods.
2. Recent surgery: Individuals who have undergone surgery may have restrictions on certain relaxation techniques, particularly those that involve physical manipulation or pressure.
3. Acute injuries: Relaxation techniques that involve physical touch or movement may not be appropriate for individuals with acute injuries, as they may aggravate the condition or impede the healing process.
4. Severe cardiovascular conditions: Individuals with severe heart conditions, such as uncontrolled hypertension or a recent heart attack, should consult their healthcare provider before engaging in relaxation therapies that involve physical exertion or changes in body position.
5. Respiratory conditions: Certain relaxation techniques that involve deep breathing may not be suitable for individuals with respiratory conditions, such as asthma or chronic obstructive pulmonary disease (COPD), as it may trigger symptoms.
6. Severe mental health conditions: Individuals with severe mental health conditions, such as acute psychosis or severe depression, may require specialized guidance and supervision when engaging in relaxation therapy.
7. Infectious diseases: Contagious diseases, such as flu or COVID-19, may pose a risk to others during group relaxation sessions. Individuals with such conditions should avoid participating until they have recovered.
8. Epilepsy or seizure disorders: Some relaxation techniques, such as deep breathing or progressive muscle relaxation, may induce relaxation-induced seizures in individuals with epilepsy or seizure disorders.
9. Open wounds or skin infections: Techniques involving physical touch or massage should be avoided if there are open wounds or skin infections present, as they may worsen the condition or lead to infection.
10. Intoxication or substance abuse: Individuals under the influence of drugs or alcohol may not be able to fully engage or benefit from relaxation therapy. Additionally, certain relaxation techniques may be contraindicated in individuals with substance abuse issues.
11. Recent fractures or bone injuries: Relaxation techniques involving physical manipulation or pressure may be contraindicated in individuals with recent fractures or bone injuries.
12. Blood clotting disorders: Individuals with blood clotting disorders or those taking anticoagulant medication should exercise caution when engaging in relaxation techniques that involve physical touch or pressure.
13. Uncontrolled diabetes: Individuals with uncontrolled diabetes may experience fluctuations in blood sugar levels during relaxation therapy, particularly if the techniques involve extended periods of fasting or dietary modifications.
14. Dizziness or vertigo: Certain relaxation techniques that involve changes in body position, such as standing up quickly or rapid movements, may exacerbate symptoms of dizziness or vertigo.
15. Phobias or severe anxiety: Individuals with severe phobias or anxiety disorders may find certain relaxation techniques challenging or triggering, and may require modified approaches or specialized guidance.
16. Recent traumatic experiences: Individuals who have experienced recent trauma or are dealing with post-traumatic stress disorder (PTSD) may require specialized approaches or guidance during relaxation therapy to ensure their emotional well-being.
17. Uncontrolled pain: Relaxation techniques may not be effective or suitable for individuals with uncontrolled or severe pain, as they may require alternative interventions or pain management strategies.
18. Certain medical conditions: Various medical conditions, such as certain types of cancer, kidney or liver disease, or autoimmune disorders, may require modifications or specialized guidance during relaxation therapy. It’s crucial to consult with a healthcare professional in such cases.
19. Allergic reactions or sensitivities: Individuals with known allergies or sensitivities to specific scents, oils, or materials used in relaxation therapy should inform the therapist to avoid potential adverse reactions.
20. Individual preferences: Lastly, it’s essential to consider individual preferences and comfort levels when engaging in relaxation therapy. Some individuals may simply not enjoy or benefit from certain techniques, and alternatives should be explored.

Can relaxation techniques help during labor and childbirth?

Many women would like to use nondrug options for pain relief during labor and childbirth.

• A 2018 review included 5 studies (total of 1,248 participants) that used various relaxation techniques and measured women’s pain intensity during labor. Overall, the studies found that relaxation techniques might help women manage labor pain, but the quality of the research varied between low and very low. Also, because different relaxation techniques were used, it’s hard to say which specific techniques might help.
• A 2019 review compared women’s views and experiences of using pain medicine (epidurals, opioids) and nondrug methods (relaxation, massage) for pain relief options during labor and childbirth. Eight studies (99 women) looked at relaxation. The overall findings showed mixed experiences for both methods of pain relief. Some women who used the nondrug methods reported that they were less effective than anticipated.

Can children and adolescents benefit from relaxation techniques?

Some relaxation techniques may help children and adolescents with pain, anxiety and depression, headaches, or difficulty with needle-related procedures. But much of the supporting research was rated as low quality, so we don’t have a completely clear picture yet of the possible benefits.

Can relaxation techniques lower blood pressure?

High blood pressure can lead to serious health problems, such as heart attack, stroke, heart failure, and kidney failure. Having a healthy lifestyle can help to prevent high blood pressure. One part of a healthy lifestyle is learning how to relax and manage stress.

• A 2019 review of 17 studies involving 1,165 participants indicated that slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first treatment for people with prehypertension or low-risk high blood pressure. The studies in this review, however, differed in how they were done and had short follow-up periods and a high risk of bias. Also, the studies didn’t look at whether slow breathing exercises ultimately influenced health outcomes, such as stroke or heart attack.
• A 2018 review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low.
• If you have high blood pressure, it’s important to follow the treatment plan prescribed by your healthcare provider. Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure. If you’re considering a complementary or integrative approach for your high blood pressure, discuss it with your healthcare provider.

Do relaxation techniques help anxiety?

Can relaxation techniques relieve pain?

Relaxation techniques might help with pain after surgery, headache, low-back pain, and arthritis-related pain. Some of the supporting evidence, however, has been rated as low quality. Whether relaxation techniques help with pain related to fibromyalgia remains unclear.

Can relaxation techniques help during and after cancer treatment?

Relaxation techniques are recommended by two professional associations for use during and after breast cancer treatment. Not as much research has been done on other types of cancer, and some of the research results have been conflicting.

• In 2017, the Society for Integrative Oncology updated its clinical practice guidelines on using integrative therapies during and after breast cancer treatment. The American Society of Clinical Oncology endorsed the updated guidelines. In the guidelines, relaxation techniques were recommended for improving mood and depression. The guidelines also said that relaxation techniques might help to reduce stress and anxiety and to control nausea and vomiting during chemotherapy in some individuals and could be offered to them.

Can relaxation techniques help you sleep?

The American College of Physicians practice guidelines (2016) strongly recommend the use of cognitive behavioral therapy for insomnia (also called CBT-I) as the initial treatment for chronic insomnia. Relaxation techniques can sometimes be one part of CBT-I. But relaxation techniques on their own don’t seem to be especially promising for sleep.

• According to practice guidelines from the American College of Physicians (2016), research is insufficient to understand how relaxation techniques might affect the sleep of the general population and older adults with chronic insomnia.
• A 2018 review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2,776 college students who ranged from healthy sleepers to those with a diagnosed sleep disorder. About 22 percent of the studies investigated “relaxation, mindfulness, hypnotherapy” treatments. Similar to the guidelines from the American College of Physicians, this review recommended cognitive behavioral therapy to improve sleep in college students. The review also found that relaxation approaches helped somewhat with sleep quality and sleep problems but especially with mental health. The authors recommended that “relaxation, mindfulness, hypnotherapy” treatments be combined with cognitive behavioral therapy as a way to enhance mental health benefits.
• A 2015 review found that autogenic training or guided imagery helped shorten the time to fall asleep but that the treatments were no better than a placebo. Seven studies involving a total of 284 participants were considered. Because the studies were small and their quality was low, the review authors thought that the positive results were doubtful and couldn’t be generalized to other people.

What does the research say about relaxation techniques and other conditions?

Do relaxation techniques have any side effects?

• Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.
• There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

More To Consider

• If you have severe or long-lasting symptoms of any kind, see your healthcare provider. You might have a condition that needs to be treated promptly. For example, if depression or anxiety persists, it’s important to seek help from a qualified healthcare professional.
• Take charge of your health—talk with your healthcare providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.