Relaxation Techniques: Progressive Muscle Relaxation and Body Scans

What relaxation techniques are

Relaxation techniques are practices that help bring on the body's "relaxation response," marked by slower breathing, lower blood pressure and a lower heart rate. It is the opposite of the stress response. [1] NCCIH lists several types: [1]

• Progressive muscle relaxation: tensing different muscles and then releasing the tension.
• Autogenic training: mental exercises that combine relaxation with ideas you suggest to yourself.
• Guided imagery (visualization): picturing calming scenes or events and trying to produce a similar feeling in the body.
• Biofeedback-assisted relaxation: using a device to see how heart rate, blood pressure or muscle tension changes with stress or calm.
• Self-hypnosis and breathing exercises.

In 2022, 6.4 percent of U.S. adults used guided imagery and/or progressive muscle relaxation. [1] Breathing is covered on Breathing exercises for stress and anxiety; meditation on Mindfulness and meditation for stress. A body scan is a mindfulness-style practice that moves attention through the body; no source read here evaluated body scans on their own, so proper evidence not found for body scans as a separate technique.

Relaxing muscles step by step

NCCIH describes the core idea of progressive muscle relaxation as tensing different muscles in the body and then releasing the tension. [1] In practice this usually means working through one muscle group at a time. The sources read here do not give a timing or order, so a trained clinician or a reputable guided recording can provide a structured script. If tensing a muscle causes pain, skip it and tell your provider.

What the research shows

Evidence labels: promising but limited, mixed, insufficient evidence.

Because findings are in specific groups, do not assume results in one population apply to another.

Safety

Relaxation techniques are generally considered safe for healthy people, and most studies reported no negative side effects. Occasionally people report increased anxiety, intrusive thoughts or fear of losing control. [2] There are rare reports that certain techniques might cause or worsen symptoms in people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. [2]

If you have a trauma history or an epilepsy or psychiatric diagnosis, talk to your provider first. If you have high blood pressure, follow the plan prescribed by your provider. [1]

Tips for trying them

• Pick a time and place that is quiet, and try the same time daily.
• Try one technique for a couple of weeks before judging it.
• Combine with sleep and movement habits; see Everyday habits for stress.
• For sleep problems, see Relaxation, breathing and mindfulness for sleep.

These tips are practical suggestions, not study results. NIMH notes that apps offering relaxation exercises are one option for stress and anxiety. [4]

When to get help

If tension, worry or sleeplessness persist or interfere with your life, see a health care provider. [4] Professional therapy may be more effective for anxiety disorders than relaxation alone. [5] In the US, call or text 988 for emotional distress or thoughts of suicide (free, 24/7); call 911 in a life-threatening situation. [6][7] See Stress and anxiety safety.