8 relaxation techniques to relieve stress, calm your mind, and ease tension in your body

Stress is a normal part of life, but when it builds up, it can take a real toll on your mind and body. In fact, 53% of adults say stress has the biggest impact on their mental health, according to the American Psychological Association.

Stress isn’t just something you feel — it can show up in your body in unexpected ways, affecting your sleep, digestion, immune system, and how you experience pain. “Stress can heighten your sensitivity to pain, creating a cycle where pain fuels stress and anxiety and vice versa,” says Elizabeth Greenlaw, a health coach at Hinge Health.

Relaxation techniques can help break this cycle. By calming your nervous system, relaxation techniques can ease stress, boost your energy, and reduce physical discomfort. They’re simple, accessible, and can be done just about anywhere, notes Greenlaw.

Here, Hinge Health experts explain what relaxation techniques are, how they support your health, and easy ways to start incorporating them into your day.

What are relaxation techniques?

Relaxation techniques help activate your body’s relaxation response — its natural way of counteracting stress. “They help dial down your body’s fight-or-flight response, allowing it to shift back into a calm, balanced state after stress,” explains Nandini Rampersaud, PT, DPT, a physical therapist at Hinge Health.

Relaxation techniques engage your parasympathetic nervous system, which promotes rest, digestion, and recovery. When this is activated your breathing slows, your heart rate steadies, and your blood pressure decreases, helping you feel more at ease mentally and physically. Over time, practicing relaxation techniques can lower stress levels, improve sleep quality, and reduce muscle tension and pain.

Relaxation techniques come in many forms, from deep breathing and meditation to progressive muscle relaxation and guided imagery. The key is to find what works best for you and make it part of your routine.

8 relaxation techniques to try 

Hinge Health physical therapists and health coaches often encourage people to explore relaxation techniques for stress as a part of their pain management. “When you’re stressed, your muscles can automatically tense up, which may contribute to pain,” explains Dr. Rampersaud. “Practicing relaxation techniques can help release that tension, making discomfort easier to manage.” 

Research also suggests that relaxation practices may trigger pain-inhibitory processes in your brain, boost levels of pain-relieving chemicals like serotonin and endorphins, and improve sleep — all of which affect how your body responds to pain.

Here are some relaxation techniques that Hinge Health physical therapists and health coaches recommend. 

1. Breathing exercises

Slow, deep breathing — also known as diaphragmatic breathing — helps activate your body's relaxation response by calming your nervous system. 

Here’s how to do it:

Note: Research suggests that extending your exhale may enhance relaxation by promoting a sense of calm. 

Breathing exercises can be a great complement to your regular exercise routine. A 2023 study published in Frontiers in Sports and Active Living found that football players who practiced relaxation techniques such as guided breathing after workouts were able to lower their heart rate and breathing rate more quickly than those who didn’t, suggesting that relaxation can play a role in faster recovery.

2. Guided imagery or visualization

Guided imagery is a powerful relaxation technique that helps shift your focus away from stress and into a state of calm. By using your imagination to visualize a peaceful scene, you can create a sense of serenity in both your mind and body.

When you vividly picture a soothing place — whether it’s a beach, a forest, a cozy cabin, or a favorite childhood memory — your brain responds as if you’re actually there, explains Dr. Rampersaud. “This can help slow your heart rate, lower stress hormones, and ease muscle tension.” This technique is particularly useful if you’re wondering how to relax your mind, as it helps shift focus away from stress and toward a more peaceful mental state.

To do it: 

• Find a quiet space. Sit or lie down in a comfortable position, free from distractions.

• Close your eyes and take a few deep breaths. Allow your body to settle into relaxation.

• Picture a calming scene. It could be a beach, a meadow, a mountaintop, or even a place from your own memories.

• Engage your five senses. 

  • Sight: What colors and shapes do you see? Is the sky clear or cloudy? Are there trees, water, or flowers?

  • Sound: Do you hear waves crashing, birds chirping, or leaves rustling?

  • Smell: Can you detect the scent of fresh ocean air, pine trees, or blooming flowers?

  • Taste: If applicable, imagine the taste of fresh fruit, salt in the air, or a warm cup of tea.

  • Touch: Feel the warmth of the sun, the softness of grass, or the cool breeze on your skin.

• Stay in your scene for five to 10 minutes, fully immersing yourself in the experience.

• Slowly return to the present moment, taking a few deep breaths before opening your eyes.

3. Affirmations

Affirmations are positive statements that help counter negative thoughts and encourage a more optimistic mindset. “Try phrases like, ‘I will have a beautiful day’ or, ‘I am whole just as I am,’” suggests Dr. Rampersaud. You can repeat these affirmations on their own or pair them with guided meditations. 

4. Progressive muscle relaxation (PMR) 

This technique involves tensing and then relaxing muscle groups one at a time, helping you recognize and release physical tension. “You can do this while sitting or lying down in a quiet space,” says Dr. Rampersaud.

Try this step-by-step approach:

• Start with your toes, tensing the muscles for a few seconds, then releasing.

• Move up through your legs, abdomen, arms, shoulders, and neck, repeating the process.

• Finish by taking a few slow, deep breaths.

PMR can be especially helpful for reducing muscle tightness caused by stress.

5. Body scan

A body scan is similar to progressive muscle relaxation but focuses on awareness rather than actively tensing and releasing muscles. “When you notice tension, imagine yourself melting like butter into the floor,” suggests Dr. Rampersaud.

To practice this:

• Close your eyes and do a mental scan from your head to toes, noticing areas of tightness.

• Consciously relax each area as you go.

• Pair this with deep breathing for a greater sense of calm.

6. Yoga nidra

Yoga nidra is a deep relaxation technique that places you in a restful, meditative state between wakefulness and sleep. “It allows you to fully relax without physical movement,” explains Greenlaw.

To try it:

• Lie on your back with your arms and legs extended.

• Focus on an intention or mantra, such as “I am strong” or “I am grounded.”

• Perform a body scan while letting go of tension.

• Pay attention to your breath as you enter a deeply relaxed state.

You can practice yoga nidra at a yoga studio or at home using online resources.

7. Aromatherapy

Aromatherapy uses essential oils to promote relaxation and mental well-being. You can inhale them or apply a diluted amount to your skin. The scent stimulates your brain’s emotional regulation centers, triggering the release of serotonin, endorphins, and dopamine, explains Greenlaw. For added benefits, pair aromatherapy with deep breathing or a relaxation exercise. 

8. Gentle stretches

While stretching isn’t traditionally considered a relaxation technique, it offers similar benefits. “Stretching helps lengthen muscles, open joint spaces, and improve circulation and oxygen flow,” says Dr. Rampersaud. It’s also been shown to boost serotonin levels, which may help reduce stress and anxiety. 

One of the best parts about stretching is that you can do it anywhere. Whether you're at your desk, in the car, or standing in line, a quick stretch can release built-up tension and help you reset. Try reaching your arms overhead for a full-body stretch, feeling the length in your spine. Then, gently bend forward to stretch the back of your body. Even a few deep breaths combined with gentle movement can leave you feeling more relaxed and refreshed.

If you're a Hinge Health member, you can also do a daily stretch session in your app whenever you need a quick relaxation break.

What’s the best relaxation technique for you?

Relaxation techniques aren’t one-size-fits-all, and what works for one person may not be as effective for another. Different techniques can help depending on whether you're looking for how to relax your mind, how to relax your body, or how to relieve stress in general. Hinge Health experts recommend exploring different techniques to find what resonates with you.

“I suggest trying each technique during the most stressful part of your day and keeping a journal to note how you feel afterward,” says Greenlaw. This can help you track which methods provide the most relief.

When trying a new technique, aim to practice it for 10 minutes and repeat it several times over a few weeks. (Over time, you can gradually increase from 10 minutes if that feels comfortable for you.) This consistency can help you determine its effectiveness. 

Remember, the more regularly you practice relaxation techniques, the more powerful they become in helping you manage and prevent stress over time.

Relax with Hinge Health

If you’re looking for guided support in practicing relaxation techniques, Hinge Health offers resources to help you manage stress and tension. From guided breathing exercises to mindfulness meditations, these tools can help calm your nervous system, ease muscle tension, and support your overall well-being.

Whether you need a quick breathing exercise to reset during a stressful moment or a longer meditation to unwind at the end of the day, you can explore these relaxation techniques right from the Hinge Health app. They’re easy to access anytime, anywhere — so you can find a moment of calm whenever you need it most.

Benefits of relaxation techniques

Relaxation techniques do more than just improve mental well-being — they offer wide-ranging benefits for your body, too. Research shows that practicing relaxation regularly can:

• Ease pain. The American College of Physicians recommends progressive muscle relaxation for managing chronic low back pain. Additionally, research has found that guided imagery can help reduce arthritis-related pain, providing a natural way to manage discomfort. 

• Lower blood pressure. The American Heart Association recommends relaxation practices like meditation to help relieve stress and reduce blood pressure, which can lower the risk of heart attack or stroke — especially for those with heart disease. 

• Improve sleep quality. Struggling with sleep? Practices like mindfulness meditation have been shown to reduce insomnia, helping you fall asleep faster and sleep more deeply.

• Support digestion. Stress impacts digestion, but relaxation techniques can help. Studies show they may improve symptoms of irritable bowel syndrome (IBS), reducing discomfort and enhancing quality of life.

• Regulate blood sugar. Relaxation techniques may help stabilize blood glucose levels. A study from the journal Diabetes found that practicing relaxation techniques, such as deep breathing and meditation, was associated with improved blood sugar control among participants with type 2 diabetes, likely because reducing stress and improving sleep helped support better insulin regulation.

Exercise as a relaxation technique 

Exercise can be a powerful tool for relaxation. “There are two key aspects of stress relief through movement,” explains Greenlaw. “One is the physical activity itself, which releases endorphins that boost mood. The other is gentle stretching and mobility work, which helps relieve the muscle tension and stiffness that often accompany anxiety.”

The best type of exercise for stress relief is the one that works for you. Whether it’s yoga, strength training, or simply going for a walk, movement can help shift your body into a more relaxed state. Incorporating mindfulness into exercise can enhance its benefits. Taking a yoga class once or twice a week is a great way to combine movement with breath awareness, while walking outdoors can provide an opportunity to engage your senses — paying attention to the sights, sounds, and sensations around you.

You can also make any workout more mindful by tuning into your body. If you’re running, for example, focus on the rhythm of your breath or the way your feet feel against different surfaces. Another approach is to pair movement with positive affirmations, silently repeating a phrase like “I am strong” or “I am at ease” as you go.

There’s no right or wrong way to combine exercise and relaxation. The key is to experiment with different approaches and find what feels best for you.

PT tip: When in doubt, breathe it out 

A simple breathing exercise can help reset your nervous system in just a few moments. “If you start to feel overwhelmed, take five slow, deep breaths in and out, making sure your exhale is longer than your inhale,” says Dr. Rampersaud. This technique helps activate your parasympathetic nervous system, which promotes relaxation by slowing your heart rate and reducing muscle tension. As you breathe, focus on expanding your abdomen rather than your chest, allowing your body to fully engage in the process. With practice, deep breathing can become a quick and effective way to manage stress anytime, anywhere.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Impacting Mental Health. (2024, May 1). American Psychiatric Association. Retrieved from https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness

2. Vambheim, S. M., Kyllo, T. M., Hegland, S., & Bystad, M. (2021). Relaxation techniques as an intervention for chronic pain: A systematic review of randomized controlled trials. Heliyon, 7(8). doi:10.1016/j.heliyon.2021.e07837

3. Birdee, G., Nelson, K., Wallston, K., Nian, H., Diedrich, A., Paranjape, S., Abraham, R., & Gamboa, A. (2023). Slow breathing for reducing stress: The effect of extending exhale. Complementary Therapies in Medicine, 73, 102937. doi:10.1016/j.ctim.2023.102937

4. Renaghan, E., Michael Joseph Wishon, Wittels, H. L., Feigenbaum, L. A., Bellamy, K., Hatfield, M., Girardi, J., Lee, S., McDonald, S. M., & S. Howard Wittels. (2023). The effects of relaxation techniques following acute, high intensity football training on parasympathetic reactivation. Frontiers in Sports and Active Living, 5. doi:10.3389/fspor.2023.1267631

5. Meditation to Boost Health and Well-Being. (2024, January 25). American heart Association. Retrieved from  https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/meditation-to-boost-health-and-wellbeing

6. Qaseem, A., Wilt, T. J., McLean, R. M., & Forciea, M. A. (2017). Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Annals of Internal Medicine, 166(7), 514. doi:10.7326/m16-2367

7. Giacobbi, P. R., Stabler, M. E., Stewart, J., Jaeschke, A.-M., Siebert, J. L., & Kelley, G. A. (2015). Guided Imagery for Arthritis and Other Rheumatic Diseases: A Systematic Review of Randomized Controlled Trials. Pain Management Nursing, 16(5), 792–803. doi:10.1016/j.pmn.2015.01.003

8. Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. JAMA Internal Medicine, 175(4), 494. doi:10.1001/jamainternmed.2014.8081

9. Naliboff, B. D., Smith, S. R., Serpa, J. G., Laird, K. T., Stains, J., Connolly, L. S., Labus, J. S., & Tillisch, K. (2020). Mindfulness‐based stress reduction improves irritable bowel syndrome (IBS) symptoms via specific aspects of mindfulness. Neurogastroenterology & Motility, 32(9). doi:10.1111/nmo.13828

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