From the Guidelines
The most effective relaxation activities include progressive muscle relaxation, deep breathing exercises, and meditation, as supported by the most recent and highest quality study 1. These activities have been shown to significantly reduce anxiety and stress levels, and can be easily incorporated into daily life.
- Progressive muscle relaxation involves tensing and then releasing muscle groups sequentially, which helps identify and release physical tension.
- Deep breathing exercises involve slow, deliberate breaths that activate the parasympathetic nervous system, reducing stress hormones like cortisol.
- Meditation practices, such as mindfulness meditation, can significantly lower stress levels by focusing attention on the present moment. Other beneficial activities include yoga, spending time in nature, taking warm baths, listening to calming music, engaging in creative hobbies, reading, and practicing guided imagery. For optimal results, incorporate at least one relaxation technique into your daily routine for 15-20 minutes, preferably at consistent times to establish a habit. These activities work by triggering the body's relaxation response, counteracting the fight-or-flight stress response and promoting overall wellbeing, as noted in studies 1. While other studies have investigated the effects of relaxation therapies on various populations, including those with cancer 1 and cardiovascular disease 1, the most recent and highest quality study 1 provides the strongest evidence for the effectiveness of progressive muscle relaxation, deep breathing exercises, and meditation as relaxation activities.
From the Research
Effective Relaxation Activities
The following relaxation activities have been found to be effective in reducing stress and improving overall well-being:
- Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups in the body, and has been shown to increase relaxation states and reduce physiological arousal 2
- Deep breathing: Deep breathing exercises have been found to increase relaxation states and reduce stress, although the effects on physiological arousal may be immediate but short-lived 2
- Guided imagery: Guided imagery involves using visualization techniques to create a relaxing and calming mental state, and has been shown to increase relaxation states and reduce stress 2, 3
- Meditation: Meditation has been found to reduce anxiety, depression, and stress, and improve overall well-being 4, 5, 6
- Mindfulness meditation: Mindfulness meditation involves paying attention to the present moment and non-judgmentally observing thoughts and feelings, and has been shown to reduce distress and improve positive mood states 4, 5
Comparison of Relaxation Activities
Studies have compared the effectiveness of different relaxation activities, including:
- Progressive muscle relaxation, deep breathing, and guided imagery: These techniques have been found to be equally effective in increasing relaxation states and reducing stress 2
- Mindfulness meditation and somatic relaxation: These techniques have been found to be equally effective in reducing distress and improving positive mood states, although mindfulness meditation may be more effective in reducing rumination and improving attention 4
- Meditation and relaxation: Meditation has been found to be more effective than relaxation in reducing anxiety and depression, although both techniques can be effective in improving overall well-being 5, 6
Benefits of Relaxation Activities
The benefits of relaxation activities include:
- Reduced stress and anxiety: Relaxation activities have been found to reduce stress and anxiety in both healthy individuals and those with anxiety disorders 2, 4, 5, 6
- Improved mood: Relaxation activities have been found to improve positive mood states and reduce symptoms of depression 4, 5, 6
- Improved sleep: Relaxation activities have been found to improve sleep quality and reduce symptoms of insomnia 6
- Reduced pain: Relaxation activities have been found to reduce pain and improve quality of life in individuals with chronic pain 5, 3
- Improved overall well-being: Relaxation activities have been found to improve overall well-being and quality of life in both healthy individuals and those with chronic illnesses 2, 4, 5, 6, 3