Relaxation Techniques: Compare Methods That Calm the Body's Stress Response
Relaxation techniques are breathing, muscle, and attention exercises that can help ease stress. This free PDF guide helps you choose a practice and recognize when to adjust it.
Reviewed by Michael Callans, MSW 
About this tool
Relaxation techniques are practices that use breathing, muscle release, or attention to help ease physical tension and everyday stress. This free guide compares the approaches so you can choose a comfortable exercise, notice your response, and decide what to practice again. They aim to encourage the body's relaxation response, which can involve slower breathing and a reduced heart rate. Benefits vary by person and condition; feeling calm on command is not a requirement.
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. The review by Manzoni and colleagues found reductions in anxiety across relaxation studies, while differences in methods and study quality limit what can be promised for a particular exercise. A printable overview is educational material, and its effects have not been established by that research.
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. Persistent insomnia also deserves assessment: the National Center for Complementary and Integrative Health notes that evidence for relaxation alone is limited, while cognitive behavioral therapy for insomnia is recommended as an initial treatment for chronic insomnia.
Use your practice notes to identify a manageable routine. Record what you tried, the setting, what felt comfortable, and whether it was easier to return to the activity you wanted to do afterward. You can keep a method that helps you pause even if some tension remains. If an exercise repeatedly feels unhelpful, use that information to change the approach instead of treating the experience as a personal failure.
Relaxation can sometimes increase anxiety or bring up intrusive thoughts, particularly when attention turns inward. If that happens, stop, open your eyes if they were closed, and notice your surroundings. Grounding Techniques offers prompts for paying attention to the present environment. Ask a clinician for help adapting practice if it repeatedly triggers distress or brings back upsetting memories.
For a concrete starting point, use Progressive Muscle Relaxation when you want instructions for noticing tension and release. The Diaphragmatic Breathing Exercise provides a separate breathing practice. Choose according to comfort and your reason for practicing, then use the Stress Level Test only as a self-assessment of stress, not as a test of whether you performed relaxation correctly.
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.
- National Center for Complementary and Integrative Health. Relaxation Techniques: What You Need To Know. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
- Manzoni, G. M., Pagnini, F., Castelnuovo, G., & Molinari, E. (2008). Relaxation training for anxiety: a ten-years systematic review with meta-analysis. BMC Psychiatry, 8, 41. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC2427027/
Cite this source
Psychology.com. (2026, September 16). 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. This guide compares common options and links to instructions. Your response may vary, and a useful practice can leave some stress present while helping you return to an everyday activity.
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. These are starting suggestions, not guarantees about speed or results. Choose a practice that feels comfortable, and change methods if focusing on breathing or body sensations increases distress.
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. Attach practice to an ordinary cue, such as settling into a chair after work. Keep the effort manageable and note what you notice, without setting a deadline for feeling completely relaxed.
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. Seek help if symptoms affect sleep, work, relationships, or your ability to do everyday tasks. A clinician can assess other possible causes and help you adapt exercises that feel uncomfortable.
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.