Tips on Therapeutic Relaxation Techniques

When we feel anxious or when we are under even small amounts of stress, our body responds in negative ways. We feel pain and fatigue; we feel mentally drained, yet we cannot rest. When you feel this way, try some relaxation techniques. These techniques can relieve stress and help you feel like yourself again.

Autogenic Training

• According to the University of Maryland Medical Center, one therapeutic relaxation technique is autogenic training. Autogenic training helps people enter into a state of deep relaxation by stimulating their senses with peaceful sounds, images and aromas. While people view, listen to or smell the relaxing stimulants, they are told to imagine a peaceful place and allow themselves to feel as if they are at the center of that peaceful place. You can accomplish an autogenic training session in your home. Buy some relaxing music, preferably instrumental (music without lyrics), and buy a DVD that displays soothing images (such as fish swimming or a burning logs in a fireplace). Light some aromatic candles and turn the lights low. Sit on or lie down on the couch and take in all of the relaxing sounds, images and smells. If it helps, close your eyes and imagine your peaceful place. Focus on the soothing aspects of your environment and feel the stress melt away.

Progressive Muscle Relaxation

• Another technique for achieving a deep state of relaxation is called progressive muscle relaxation. For this technique, you will need at least 20 minutes and a calm and quiet place in which to practice. Wear loose clothing to keep comfortable. For the best results, choose a time to perform this exercise and perform it regularly at the chosen time. To use this technique, lie down in a comfortable place. Tense and relax all of the major muscle groups in your body. Tense the muscles for 10 to 15 seconds and then release them suddenly. Start with your toes and work your way up your body. Once at the top, work all the way back down.

Yoga Classes

• Yoga is not only a great way to exercise and increase flexibility, but you can also use yoga to enter a relaxed state. Find a yoga class that focuses on yoga to relax your body. Attend the classes regularly. If you cannot find a class, buy a CD with beginner's yoga exercises on it. Perform the exercises in a calm and quiet place. If you practice regularly, you will notice that your heart rate will decrease, your attention and concentration will improve, and you will have lots of energy. The reason is that you will be relaxed.