How to Survive Work Stress
	With more than 50 important stress management tools, this Mind Tools course shows you how to tackle the deep structural problems that cause job stress. More >>

Physical Relaxation Techniques

Deep Breathing, PMR and the Relaxation Response

Physical relaxation techniques are as effective as mental techniques in reducing stress. In fact, the best relaxation is achieved by using physical and mental techniques together.

These three useful physical relaxation techniques can help you reduce muscle tension and manage the effects of the fight-or-flight response on your body. This is particularly important if you need to think clearly and perform precisely when you are under pressure.

The techniques we will look at are Deep Breathing, Progressive Muscular Relaxation and “The Relaxation Response”.

Deep Breathing

Deep breathing is a simple, but very effective, method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and Zen meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.

To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!

Progressive Muscular Relaxation

Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense.

The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles normally. Then, consciously relax the muscles even further so that you are as relaxed as possible.

By tensing your muscles first, you will find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles.

The Relaxation Response

‘The Relaxation Response’ is the name of a book published by Dr Herbert Benson of Harvard University in 1968. In a series of experiments into various popular meditation techniques, Dr Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.

This is something that you can do for yourself by following these steps:

• Sit quietly and comfortably.
• Close your eyes.
• Start by relaxing the muscles of your feet and work up your body relaxing muscles.
• Focus your attention on your breathing.
• Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).

Do this for ten or twenty minutes.

An even more potent alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths in step 5. Again, you can prove to yourself that this works using the biofeedback equipment.

Summary

“Deep Breathing,” “Progressive Muscular Relaxation,” and the steps leading to the “Relaxation Response” are three good techniques that can help you to relax your body and manage the symptoms of the fight-or-flight response.

These are particularly helpful for both handling nerves prior to an important performance, and reducing stress generally.

This is an excerpt from "Managing Stress for Career Success", the Mind Tools Stress Management Masterclass. These physical relaxation techniques are just some of the important skills that we explain. As well as explaining relaxation techniques, the Stress Management Masterclass shows you how to take action to tackle the root causes of job stress - a side-effect of this approach is that you become more effective and successful in your career.

Click here to find out more about The Stress Management Masterclass, and here to visit the Stress.MindTools.Com site, which has many more articles on stress.

MindTools.com - Join Our Community!

The next article explains how to manage stress by changing the way you think about it. To read this, click 'Next article' below. Other relevant destinations are shown in the "Where to go from here" list underneath.

Warning: Stress can cause severe health problems and, in extreme cases, can cause death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.

Spread the word:

Where to go from here:		Join Mind Tools		Newsletter
		Download and Print		Next Article

Extension Resources (Not included in the Mind Tools E-book.)

* Shows articles available in full only to Career Excellence Club Premium members.

The Breaking Point - by Bruna Martinuzzi
Ready for a Real Vacation? - Preparing to make the most of your precious time*
Thinking On Your Feet - Staying cool and confident under pressure
Managing Presentation Nerves - Coping with the fear within
Getting a Good Night's Sleep - Starting each day fresh, and full of energy*
Rest, Relaxation & Sleep*
Toffler's Stability Zones - Finding peace amid chaos*
How to Relax After a Hard Day - Leaving work at work*

return to top

Learn to manage the stress in your life with our sister site, stress.mindtools.com.

Mind Tools Store: Mind Tools Ebook, Make Time for Success
 Stress Management Masterclass, How to Lead, Design Your Life
 Relaxation MP3s

© Mind Tools Ltd, 1995-2008, All Rights Reserved

For requests to reprint or reproduce material from this site, please contact our Permissions Center.

Store · Search · Newsletter · Downloads · Advertisers · Affiliates

MindTools.com is one of the Internet's most-visited career skills resources.
Click here to see analysis.