Relaxation techniques for anxiety include 14 evidence-based methods like deep breathing, mindfulness meditation, and progressive muscle relaxation that effectively activate the parasympathetic nervous system to reduce stress hormones, calm physical symptoms, and restore emotional balance when implemented with professional therapeutic guidance.
When your heart races and your mind won't quiet down, finding calm can feel impossible. But proven relaxation techniques can transform those overwhelming moments into opportunities for peace – and our mental health experts have gathered the most effective methods to help you reclaim your sense of calm.
14 Best Relaxation Techniques For Anxiety
Anxiety is a natural response to stressful or uncertain events. You may, for example, feel anxious before taking a test, interviewing for a job, or meeting someone new. For those who struggle with an anxiety disorder, even seemingly routine or innocuous events may trigger the body’s stress response, causing feelings of distress or overwhelm.
Here, you’ll find a guide to a number of relaxation techniques commonly recommended by mental health professionals to combat the body’s stress response and minimize the effects of anxiety on your day-to-day life.
How—and why—relaxation techniques work
There is a substantial body of evidence indicating the effectiveness of relaxation techniques for anxiety. One meta-analysis that examined 27 studies on the topic found that relaxation training can significantly reduce the effect of anxiety symptoms on wellbeing.
The role of stress hormones
To understand why relaxation techniques can be so effective, it’s helpful to understand the biological mechanisms that underpin stress and anxiety. When you perceive a threat, your brain triggers the release of stress hormones like cortisol and adrenaline from the adrenal glands.
The fight or flight response
These hormones prepare your body for a “fight or flight” response by increasing heart rate, blood pressure, and energy supplies. Relaxation techniques work by activating the parasympathetic nervous system to counteract this stress response, calming both the body and the mind.
Evidence-based relaxation techniques for anxiety
Whether you’ve been experiencing heightened anxiety due to a stressful period, are living with an anxiety disorder, or are a naturally anxious person, these relaxation techniques offer a way to calm the body and mind so you can approach your daily challenges with clarity and composure.
1. Deep breathing techniques
Deep breathing can be a highly effective relaxation technique for managing anxiety and stress. Research has found that individuals who incorporate a deep breathing practice into their day-to-day life show measurable improvements on stress levels.
You can practice deep breathing at any moment, either alone or in combination with other types of relaxation techniques. There are a number of deep breathing exercises to choose from, but the most basic involves simply inhaling slowly for four counts, holding your breath for four, and slowly exhaling for four, repeating until you feel ready to move forward.
2. Mindfulness meditation
Mindfulness meditation is another effective anxiety and stress reduction technique. It involves clearing your mind or focusing on your breath or other sensations such that you remain present in the moment rather than getting overwhelmed. This process can help you learn mindfulness as a skill, which can be beneficial for combatting anxiety-inducing thoughts as they arise.
If you find meditation challenging at first, try to remain patient. With regular practice, it may become easier to enter a meditative state. Guided meditations can be a good way to learn how to meditate.
3. Body scanning
Like meditation and deep breathing, body scanning involves bringing your awareness to the present moment, and focusing on that which you can feel or sense.
For this exercise, you will start with your feet and work your way up, focusing your awareness on each part of your body. Become aware of any sensations that come up, such as pressure, temperature, or even discomfort. Simply notice what you feel and acknowledge it. This practice helps you stay grounded in the moment rather than stressing about what you can’t control.
4. Progressive muscle relaxation
Progressive muscle relaxation is a straightforward relaxation technique that works by helping you ease muscle tension that may be fueling your anxiety. To practice progressive muscle relaxation, sit or lie down comfortably. Tense each muscle for a few seconds, starting with your feet, before relaxing and moving onto the next muscle group.
Work your way up through your body muscle by muscle, focusing on tensing and releasing each muscle group and letting tension and stray thoughts leave you. Progressive muscle relaxation can be helpful to manage stress and anxiety attacks, as well as promote sleep.
5. Visualization
Visualization is a relaxation method that involves creating a mental image of a peaceful and calming scene or situation to help reduce stress and anxiety. Simply sit comfortably, close your eyes, and visualize a place that makes you feel calm, such as a beach or a clearing in the woods.
Focus on imagining as many details as possible to help make the image as clear as possible. When you are done, slowly open your eyes and take note of the exercise’s impact on your stress response. This exercise can help you replace negative mental processes with more positive ones.
6. Yoga
Research has found that yoga can provide substantial benefits to wellbeing—potentially even surpassing those of traditional exercise—and can address both physical and psychological components of anxiety. There are a number of types, ranging from gentle, meditative practices to those that are both mentally and physically demanding.
If you’re new to yoga, you might try following along with a video, or attending a beginner-friendly class at a studio or gym. You may even be able to find a free or donation-based class near you.
7. Exercise
There is a substantial body of research showing that exercise can have powerful anti-anxiety effects. When you exercise, your body releases mood-lifting hormones called endorphins and reduces the presence of stress hormones like cortisol.
Exercise can also help control blood sugar and promote good sleep, which are also known for their effectiveness in combating anxiety. Experts typically recommend at least 30 minutes of vigorous exercise daily, though even a short, brisk walk can be enough to help manage anxiety symptoms.