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Relaxation techniques
Relaxation techniques
Practising breathing techniques for relaxation can be really helpful for emotional regulation. Understanding and rehearsing techniques can help you to calm down in stressful, worrying, or overwhelming situations. Here you can discover a variety of relaxation techniques to find the ones that suit you best.
Relaxation and breathing exercises
Here you will find a range of relaxation exercises used in Togetherness groups or in our learning pathways. All of these relaxation methods include slowing down your breathing. Slowing down your breathing helps settle your nervous system and can help you feel calmer. It can also help you to think more clearly.
Each method includes a downloadable guide and you can choose either a male or a female voice.
Tense/relax
Engage each muscle group by tensing and relaxing it, starting from your feet and working upwards. Ensure you’re in a comfortable position without tight clothing. You may need to avoid this method if you have back problems, muscle spasms or other injuries.
Visualisation
Imagine yourself in a relaxing place, such as lying at the beach or walking through a forest or meadow. It helps if the place you visualise is personal to you, which makes you feel more relaxed. Picture every detail to deepen your relaxation.
Alternatively, imagine a calming object, such as a flower, and use the same technique to focus on its details.
You may listen to our guided visualisation exercises or record your own if you prefer a different scenario.
Mindfulness
Focus on the present moment by paying close attention to each part of your body. You will notice that as soon as you think about your left heel, you will suddenly be aware of it.
Find a quiet space and listen to your mindfulness exercises to help become more aware and relaxed.
All of these methods are more effective if you associate a word with the relaxing effect that it produces. For instance, keep focusing on the word ‘relax’ so that you associate it with a relaxed state. Your brain will then learn to associate that word with being calm, which will help you relax even more quickly.