Relaxation Techniques: Compare Methods That Calm the Body's Stress Response
Relaxation techniques such as paced breathing, progressive muscle relaxation, guided imagery, and grounding calm the body's stress response. Here is what each one does and when to reach for it.
About this tool
Relaxation techniques are practices that deliberately switch on the body's relaxation response, the opposite of the stress, or fight-or-flight, response. When the relaxation response engages, breathing slows, heart rate drops, muscles loosen, and the mind settles. With regular practice, these techniques can lower everyday tension, ease anxiety, improve sleep, and even reduce some physical symptoms of stress.
There is no single best technique. Some work mainly through the body (muscle relaxation, breathing), some through the mind (imagery, meditation), and some by anchoring attention in the present (grounding). The right one depends on the situation and on what works for you, which is why it helps to know several.
The most important factor is regular practice. A relaxation skill is like a muscle: it grows reliable through repetition. Practicing for a few minutes daily when you are calm means the skill is genuinely available when stress hits, rather than something you have to figure out under pressure.
Below is an overview of the main techniques. Each links to a full step-by-step guide. Try a few, notice which calm you most, and build them into a routine you can sustain.
The core techniques covered here come from decades of clinical research. Progressive muscle relaxation was developed by physician Edmund Jacobson, based on the idea that a muscle cannot stay tense once you have deliberately relaxed it. Cardiologist Herbert Benson's research on what he called the relaxation response showed that breathing-based and meditative practices could measurably lower physiological arousal, a finding echoed in later reviews of relaxation training for anxiety.
A common mistake is treating a relaxation technique as a one-time fix, then concluding it does not work after a single try that did not immediately erase a stressful mood. Another is only reaching for a technique in the middle of a crisis without ever having practiced it while calm, which makes it much harder to use well under real pressure.
If you have tried several of these techniques consistently and stress, anxiety, or sleep problems are still getting in the way of daily life, that is a sign it may help to work with a therapist who can teach and tailor these skills to your situation, or address what is underneath the stress. Our therapist directory can help you find one.
References
- Norelli SK, Long A, Krepps JM. Relaxation techniques. In: StatPearls. StatPearls Publishing; 2023.
- Manzoni GM, et al. Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry. 2008;8:41.
Cite this source
Psychology.com. (2026, September 14). Relaxation Techniques. Psychology.com. https://psychology.com/tools/relaxation-techniques
Relaxation Techniques FAQ
What are relaxation techniques?
Practices that deliberately switch on the body's relaxation response, slowing breathing and heart rate and easing muscle tension. They include breathing exercises, muscle relaxation, imagery, meditation, and grounding.
Which relaxation technique is best?
There is no single best one. It depends on the moment and on you. Paced breathing and grounding work fast, muscle relaxation releases physical tension, and imagery calms a racing mind. Knowing several helps.
How often should I practice?
A few minutes most days, ideally when you are already calm. Like a muscle, these skills become reliable through regular practice, so they are ready when stress actually hits.
Can relaxation techniques replace treatment?
They are helpful self-help tools and a great complement to treatment, but not a replacement for professional care when anxiety, stress, or other concerns are persistent or severe.
Are these relaxation techniques free to use?
Yes, every technique in this overview and its linked step-by-step guide is completely free to use, with no sign-up required. The overview itself is also free to print or save as a PDF for quick reference whenever you need it.
Do relaxation techniques work for anxiety?
Research supports relaxation training as a helpful tool for anxiety, particularly paced breathing, progressive muscle relaxation, and guided imagery. It works best as a regular practice and as a complement to, not a replacement for, professional treatment when anxiety is persistent or severe.