Relaxation training

Relaxation training is a group of skills that calm the body on purpose. You learn to loosen tight muscles, slow your breathing and quiet a racing mind. With practice, you can use these skills when stress, worry or sleeplessness shows up.

These methods are free, low-risk and can be learned at home. Some, like applied relaxation, are full treatments for anxiety. Others work best as one part of a bigger plan. This page explains the main types, what the research shows, and how to start safely.

What happens in your body

When you feel threatened, your body gets ready to fight or run. Your heart beats faster, your breathing speeds up and your muscles tense. This is useful in danger. But when stress goes on for weeks, it can wear you down. Long-term stress can add to headaches, stomach upset, high blood pressure, anxiety and low mood.¹⁰ You can read more on what stress does to the body.

Relaxation training teaches your body the opposite pattern. It slows breathing, lowers heart rate and lowers blood pressure.¹ It does not erase problems. But a calmer body often makes it easier to think clearly and sleep.

Relaxation methods are fairly common. In 2022, about 1 in 16 U.S. adults (6.4%) used guided imagery or progressive muscle relaxation. That is up from 3.8% in 2002.²

The main types of relaxation training

Progressive muscle relaxation (PMR)

Progressive muscle relaxation means tensing a group of muscles, then letting go. A doctor named Edmund Jacobson developed it in the 1920s.⁹ The goal is to learn the difference between tight and loose muscles. Over time, you notice tension sooner and can release it.⁹

A typical session takes 10 to 15 minutes. You move through the body, such as the hands, arms, forehead, jaw, shoulders and calves. You tense each group gently for a few seconds, then release.⁹ Once you are skilled, a short version using only one or two areas can work.⁹

Try it with our guided muscle relaxation practice. If tensing hurts, a body scan relaxes the body without tensing.

Applied relaxation

Applied relaxation is a structured course taught by a therapist. It is built for real-life anxiety. You start with muscle relaxation. Over the weeks, the practice gets shorter and faster. The goal is to spot the first signs of anxiety and relax right then, in everyday places.

In the UK, the national health guideline (NICE) lists applied relaxation as a main talking treatment for generalized anxiety disorder. It is offered when anxiety causes real problems in daily life, or when self-help has not been enough. It usually means 12 to 15 weekly sessions of one hour each, following the manuals used in research.³ It sits alongside CBT as one of the more intensive talking treatment choices.³

Applied relaxation is less widely known in the U.S. You can ask a therapist whether they offer it. See how to find a therapist.

Autogenic training

Autogenic training uses calm phrases you repeat silently. A German psychiatrist, Johannes Schultz, published it in 1932.⁸ The phrases bring on feelings of heaviness and warmth.

There are six classic themes:⁸

• heavy arms and legs
• warmth in the arms and legs
• a calm, steady heartbeat
• calm, easy breathing
• a soft, warm belly
• a cool forehead

You learn the themes one at a time over several weeks. Daily practice matters. It works best when learned with a trained teacher.⁸ Autogenic training is not advised for people with psychotic disorders.⁸

Breathing exercises

Slow breathing is the simplest relaxation skill. One common form is belly (diaphragmatic) breathing. You place a hand on your stomach and breathe in slowly so the belly rises. Then you breathe out slowly.¹⁰ You can do this almost anywhere.

Some breathing patterns focus on a long, slow breath out. In a 2023 online study, adults did five minutes a day of one breathing practice or of mindfulness meditation for a month. "Cyclic sighing," which stretches out each breath out, lifted mood more than meditation. It also slowed resting breathing more.⁷ This was one study of volunteers, so it needs repeating.

Try our guided cyclic sigh and box breathing practices.

Other methods

Guided imagery means picturing a calm place or scene. Biofeedback uses a device to show your heart rate, breathing or muscle tension so you can learn to change it. Self-hypnosis teaches you to relax on a cue word.¹ Meditation, mindfulness, tai chi, yoga and qigong also bring on the relaxation response.¹

What the research shows

Most studies of relaxation are small. Many reviews rate the evidence as low quality.² Still, some findings are fairly consistent.

What do these numbers mean in daily life? A "small" or "medium" effect means many people feel somewhat calmer. It does not mean every person improves, or that anxiety goes away completely. Relaxation tends to work best when you practice often and use it as one part of a plan.⁵

How it fits with other treatments

Relaxation is a common building block. CBT for insomnia often includes it, but relaxation alone is less powerful than full CBT-I.^1,4 Our CBT-I wind-down lesson shows how it fits into a sleep plan.

For anxiety, relaxation pairs well with CBT and exposure therapy. For trauma and OCD, other therapies work better. Relaxation can be a helpful extra, but not a replacement.² See treatment for anxiety and PTSD and trauma.

If you have high blood pressure, keep following your treatment plan. Talk with your doctor before adding a relaxation method, and do not stop or change any medicine on your own.¹

Is it safe?

Relaxation training is safe for most healthy people. Most studies report no harms.¹ But a few things are good to know:

Relaxation does not replace care for severe or lasting anxiety or depression. See a health professional if symptoms go on or get in the way of daily life.¹ If you are thinking about suicide or are in crisis, call or text 988. Find more options on our get help now page.

Tips for older adults and caregivers

Relaxation skills can be done sitting in a chair or lying in bed. No special gear is needed. A few tips:

• Go gently with muscles. Use light tension, or skip tensing entirely if you have arthritis, cramps or a past injury.⁹
• Sit up if lying down makes you drowsy or dizzy, and stand up slowly after a session.
• Use a recording. A calm voice to follow helps if memory or focus is not what it was.
• Keep sessions short. Even a few minutes a day counts. Regular practice is what makes it work.⁸

For sleep in later life, research on relaxation alone is thin. A U.S. physician group found too little research to say how well it works for older adults with long-term insomnia.² Full CBT-I has better support. See sleep in later life.

Family caregivers carry heavy stress. A short daily breathing practice is one small way to recover. Read more about caregiver stress and burnout. For anxiety later in life, see anxiety in later life.

How to get started

1. Pick one method. Try slow breathing if you want something quick. Try muscle relaxation if your body feels tight.
2. Practice when you are already calm. Like any skill, it is easier to learn on a good day. Then use it on hard days.
3. Set a time. Once a day for 10 to 15 minutes is a good start. Bedtime is a common choice.^8,9
4. Use a guide. Follow one of our practices: muscle relaxation, body scan, cyclic sigh or box breathing.
5. Use it in daily life. After a few weeks, try a short version when you first notice stress, such as in a waiting room or before a phone call.
6. Add it to your plan. Write your favorite skill into your calm plan.

How long before relaxation training helps?

Some people feel calmer after one session. Lasting change usually takes a few weeks of regular practice. Studies found home practice and longer programs gave bigger benefits.⁵

Which type is best?

No single method works best for everyone. Try a few and see which suits you.¹⁰ For a diagnosed anxiety disorder, ask a therapist about applied relaxation or CBT.³

Is relaxation the same as mindfulness?

Not quite. Relaxation aims to calm the body. Mindfulness aims to notice what is happening without judging it. Calm is often a side effect, not the goal. Both can help. See mindfulness.

Can I use relaxation instead of my medicine?

Do not stop or change any medicine on your own. Relaxation can be added alongside treatment. Talk with your doctor or pharmacist before changing anything.¹

For more ways to cope, see coping skills that work, self-help for anxiety, and our guide to what the evidence badges mean. To compare all methods, visit therapies and training.

Education only. This page is general information written from the sources listed. It is not medical, legal or financial advice and does not replace a doctor, therapist or lawyer who knows your situation. How we write and check pages.