Relaxation Techniques

The relaxation techniques below have been widely researched and scientifically proven for non-pharmacological treatment of anxiety disorders.

Relaxation Techniques:

A. Progressive Muscle Relaxation

B. Mental imaging

1. Listen to relaxation tapes (Classical Music or Nature sounds)

2. Imagine a tranquil scene (e.g. waterfall or beach)

C. Meditation

D. Mindfulness-based stress reduction

E. Yoga

F. Self-Hypnosis

G. Biofeedback (visual or auditory)

1. Patient learns to control physiologic responses (e.g. developing muscle tension)

H. Breathing retraining (arousal reduction)

1. Take a deep breath

2. Let breath out through pursed lips

3. Abdominal breathing

4. Box breathing for 1-2 minutes

a. Inhale slowly for 3-5 seconds and hold for 3-5 seconds

b. Exhale slowly for 3-5 seconds and hold for 3-5 seconds

I. Massage

1. Gentle 5-minute back rub prior to bedtime

Davis (2008) The Relaxation and Stress Reduction Workbook, New Harbinger