Anxiety Relaxation Techniques To Calm You Down
12 Feb 2024
Anxiety Relaxation Techniques To Calm You Down
It is easy to become chronically stressed in today’s world. Life can get tough, and it can cause us to become overwhelmed with tension. But there are strategies you can put in place that will reduce your anxiety, helping you to live a life with more ease.
In this guide from Samarpan Health, we give you some anxiety relaxation techniques that are sure to reduce the tension in your life.
The Best Anxiety Relaxation Techniques
Here are some of the exercises we sometimes recommend our clients to use as part of their holistic recovery program. The effectiveness of these anxiety relaxation techniques depends on the person, so try a few so you can see which are the most effective for you.
The key to these techniques is consistency. While implementing one of these can reduce your anxiety in the short term, using these methods on a daily basis can also heal your nervous system down in the long term.
Deep Breathing Exercises
Yogis have known about the power of deep breathing exercise for thousands of years. There are many different breathing styles, allowing people interested in breathwork to attain a range of goals.
Many breathing exercises can be used to slow the heart rate down, calm the nervous system, and as a result reduce anxiety.
One of the easiest and most effective anxiety relaxation techniques related to the breath is box breathing, known to yogis as “Sama Vritti Pranayama.” This technique involves breathing slowly and deeply into the diaphragm, inhaling for 4 seconds, holding the breath in for 4 seconds, releasing for 4 seconds and then holding the breath out for 4 seconds.
While doing this, you can focus on your body responding to the breath entering and exiting your lungs. The combination of slow and deliberate breathing while concentrating on one focal point is wonderfully relaxing. Box breathing can also bring about a deeply healing meditative state, which can help to release pent up energy.
Grounding Techniques
Our busy lifestyles, stress environments and constant screen usage can all contribute towards feelings of ungroundedness. When you are ungrounded, you may feel spaced out, out of connection with your body, and not in the stream of life.
Grounding anxiety relaxation techniques can bring us back into our bodies, dialing us back into the real world and giving us an opportunity to thrive.
One of the most simple grounding techniques is known as the “5-4-3-2-1” technique. It simply involves noticing 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Noticing all these things is a powerful approach that can ground you and release some of your anxiety.
You can also implement mindful walking , where you take slow, deliberate steps, paying attention to the sensation of each foot lifting, moving, and making contact with the ground. Focus on the rhythm of your steps. Another potentially potent tool for grounding.
Aromatherapy
Aromatherapy is the use of scents to promote relaxation and well-being. You can try sprinkling essential oils containing lavender, chamomile or bergamot on your pillow at night, to promote a restful sleep.
Some people apply aromatherapy oils to their clothes or skin, so they can smell their favorite anxiety-reducing oil throughout the day. Aromatherapy oils have been scientifically proven to promote relaxation, though you should not rely on them alone to reduce your anxiety.
Yoga
Hundreds of millions of people now practice yoga. The bodily movements and focus on the breath can be magical for the nervous system. Be sure to pick a style that suits you. Some people find more strenuous styles such as Ashtanga are best for calming them, others find slower styles like Yin Yoga work well.
Tension, Stress And Trauma Release (TRE)
TRE is based on the premise that the body stores tension and stress, especially during and after traumatic experiences. This stored tension can cause anxiety, muscle tightness, and a range of physical and emotional symptoms. The goal of TRE is to activate the body's natural mechanism for releasing this tension.
The core of TRE involves seven simple exercises that induce a self-controlled, therapeutic tremor in the psoas muscle. These tremors allow stress and tension to discharge from the body.
By engaging in these anxiety relaxation techniques, you can become calmer and more grounded, both in the short term or long term. TRE is also fantastic for releasing trauma from the body.
Listening to Calming Music
Music has a profound impact on emotions, releasing tension in the body and reducing anxiety. Try creating a list of some of your favorite relaxing tunes, find a comfortable space, put on your headphones, and allow yourself to immerse in the experience.
Science has shown that calming music can induce a relaxation response, reducing stress hormones and promoting calm.
Progressive Muscle Relaxation
Progressive Muscle Relaxation is a systematic technique involving the tensing and relaxing of different muscle groups.
Start by tensing a specific muscle group (e.g., your toes) for about 5-10 seconds, then release the tension completely. Move on to the next muscle group, working your way through the body. Pay close attention to the contrast between tension and relaxation in each muscle.
PMR can help you become more aware of physical sensations associated with tension. The intentional release of tension promotes relaxation and reduces overall muscle tightness. Regular practice enhances the mind-body connection, contributing to stress reduction.
What To Do If Anxiety Relaxation Techniques Don’t Work
If you have severe anxiety, the anxiety relaxation techniques listed above may not be enough to reduce your anxiety. If you have tried all of them and still feel stressed, it may be time to consider professional help.
At Samarpan Health, we help those experiencing chronic anxiety to find lasting relief, so they can go about their days much more at ease. We use a variety of talk therapies to accomplish this, as we find these are the most effective ways of releasing tension.
If you would like more information on the Samarpan approach to addressing anxiety, contact us today on +918180919090.