Which relaxation techniques actually work?
Slow belly breathing, muscle relaxation and mindfulness. All have NHS backing, though mindfulness doesn’t suit everyone. For generalised anxiety disorder, NICE lists a course with a trained therapist: usually 12 to 15 weekly sessions.
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Which relaxation techniques work?
Three have the clearest NHS backing: slow belly breathing, progressive muscle relaxation and mindfulness meditation.
New to all of it? Start with breathing. The NHS says it takes just a few minutes and can be done anywhere.
| Technique | What you do | What the NHS says |
|---|---|---|
| Slow belly breathing | Breathe gently into your belly for at least 5 minutes. Counting 1 to 5 in and out helps some people. | A calming technique for stress, anxiety and panic. |
| Progressive muscle relaxation | Tense and then relax your muscles, one area at a time. | Can help cut tension in your body, which can help you relax. |
| Mindfulness meditation | Sit quietly. Bring your attention back to your breath each time your mind wanders. | Can help with stress, anxiety and depression. Not right for everyone. |
| Yoga or pilates | A class that can help you become more aware of your breathing. | On the NHS list of things that may help ease anxiety. |
Sources: NHS; NHS inform; NHS; NHS
Whichever you pick, make it a habit. The NHS says you get the most from breathing exercises if you do them regularly, as part of your daily routine.
Your first step: try the 5-minute breathing exercise below today.
How do I do relaxation breathing?
The NHS breathing exercise in 4 steps
- 1
Get comfortable
Sit, stand or lie down, feet hip-width apart. Loosen tight clothes.
- 2
Breathe into your belly
Try breathing in through your nose and out through your mouth. Don’t force it.
- 3
Count if it helps
Some people count 1 to 5 as they breathe in, then 1 to 5 as they breathe out.
- 4
Keep going
Repeat for at least 5 minutes.
Source: NHS
Can’t reach 5? The NHS says you may not be able to at first. Breathe gently and count as far as you can.
You may have seen 4-7-8 or box breathing online. The NHS version is simpler: breathe gently, counting 1 to 5 in and 1 to 5 out if that helps.
Prefer to be talked through it? The NHS has a free audio relaxation guide for anxiety, read by a doctor.
Tie it to something you already do each day, like brushing your teeth. More tricks in habit building.
How do I do progressive muscle relaxation?
You tense each part of your body, then let it go. NHS inform says it can help cut tension in your body.
Progressive muscle relaxation in 4 steps
- 1
Lie on your back
Lower back trouble? Put a pillow under your knees.
- 2
Breathe in and tense
Tense the muscles in one area. Hold for a few seconds.
- 3
Breathe out and let go
Release the tension. Let the muscles relax.
- 4
Move to the next area
Work through the list, then let go of any tension left.
Source: NHS inform
The NHS inform order goes from hands to face:
- right hand and arm, then left hand and arm
- right leg and foot, then left leg and foot
- stomach, chest and back
- shoulders, neck and throat, and face
Is one area painful? Miss it out.
There’s a bonus. You learn to spot when your muscles tense up, which NHS inform calls an early warning sign of anger or panic. Try it in bed tonight.
Is meditation better than relaxation for anxiety?
A little, going by studies so far. A 2019 review of 14 trials in 862 people with an anxiety disorder or high anxiety found meditation a bit more effective than relaxation.
In plain numbers: for about every 8 people who did meditation instead of relaxation, 1 more did better. The authors say few studies were high quality, and some researchers may have favoured meditation, so treat that as a rough guide.
Both seem to help. An older review of 27 studies found relaxation training, meditation included, reduced anxiety. It counted weaker studies with no comparison group, which may make the result look better than it is.
Mindfulness isn’t for everyone. The NHS says some people find it doesn’t help or makes them feel worse. If that’s you, switch to breathing or muscle relaxation.
Heard of the relaxation response? The phrase comes from a 1974 paper of that name by Herbert Benson and colleagues.
Prefer to walk it off? See nature walks and stress.
When is relaxation a treatment for anxiety?
When anxiety is there most of the time and gets in the way of daily life. The NHS says that makes generalised anxiety disorder (GAD) more likely. Start with self-help.
Six NHS self-help steps for anxiety and stress
- Do the 5-minute breathing exercise every day.
- Try a yoga or pilates class.
- Exercise regularly, such as running, walking or swimming.
- Cut back on coffee, tea, cola and energy drinks.
- Try to get enough sleep.
- Talk to a friend or family member, or call Samaritans on 116 123.
Sources: NHS: GAD; NHS: breathing exercises
For GAD that hasn’t got better with self-help, or that badly affects your daily life, NICE lists two talking treatments. One is CBT, a talking therapy that helps you change unhelpful thoughts. The other is applied relaxation: a set course, based on the methods tested in trials, with a trained therapist.
That’s the course from the top of the page. It usually means 12 to 15 weekly sessions of an hour each (fewer if you recover sooner, more if you need them).
NICE lists it as an equal choice to CBT, the talking therapy GPs usually offer for GAD.
Think of reading the Highway Code next to taking driving lessons. Self-help is the reading, and it helps.
But if you still can’t drive, lessons with an instructor are the next step. Applied relaxation is the lessons.
In England and aged 18 or over? You can refer yourself to NHS Talking Therapies without seeing a GP.
Wondering if something physical plays a part? See blood tests for anxiety.
When to speak to a GP
Self-help isn’t always enough. Book a GP appointment if:
- You think you might have GAD: you feel anxious most of the time and it affects your daily life. See a GP.
- You’ve been diagnosed with GAD and treatments are not helping.
- You’re pregnant or had a baby in the last 12 months. Your midwife, doctor or health visitor can also help.
- You need urgent help for your mental health. Call 111 and choose the mental health option, or ask for an urgent GP appointment.
- Call 999 or go to A&E if someone’s life is at risk, or you don’t feel you can keep yourself or someone else safe.
Need to talk to someone now? Samaritans are free on 116 123.
Stress keeping you awake? See cortisol and sleep, CBT for insomnia and stress blood tests.