
08/10/2025
Many of my clients ask how to manage stress and anxiety between sessions.
Relaxation techniques can be simple, effective tools for calming the mind and reconnecting with the body.
Here are a few you can try — find what works best for you.
🌿 Relaxation Methods
1. Deep Breathing
Slow, deep breaths help calm your nervous system.
✅ Try this: Inhale through your nose for 4 seconds, hold your breath for 4, then exhale through your mouth for 6.
Repeat a few times until you feel more grounded.
2. Progressive Muscle Relaxation (PMR)
This method helps release physical tension.
✅ Slowly tense one muscle group (e.g. your shoulders), hold for 5 seconds, then relax.
Move through your body from head to toe or vice versa.
3. Mindfulness & Meditation
Being fully present can help reduce racing thoughts.
✅ Sit quietly, notice your breath or body sensations.
Let thoughts come and go without judging them.
Start with just 5 minutes a day.
4. Guided Imagery
Visualization can create a sense of safety and calm.
✅ Close your eyes and imagine a peaceful place (e.g. beach, forest). Use an app or audio guide if it helps.
5. Autogenic Training
A self-relaxation method using calming phrases.
✅ Repeat silently: “My arms are heavy and warm.”
Focus on each body part, one at a time. Regular practice deepens the effect.
6. Nature & Movement
Your body needs movement to process stress.
✅ Gentle walking, stretching, or yoga — especially outdoors — lowers stress hormones and boosts mood.
It’s important to note that not every method works for everyone.
If you’ve experienced trauma or dissociation, grounding techniques (like focusing on your senses) might feel safer than deep relaxation.
Always listen to your body. Start small, and be kind to yourself.