Relaxation techniques for anxiety: 5 highly effective relaxation exercises

Fear is an inevitable part of human life. It keeps us from driving too fast on the highway, touching a hot stove, or running for shelter in a storm. But when you can no longer control fear and it takes over your life, it can lead to a enormous burden become and your severely limit the quality of life.

Fortunately, you don't have to watch helplessly as your fear limits you more and more: relaxation techniques are an effective way to reduce the effects of anxiety and regain control. In this article, we will show you 5 highly effective relaxation techniques for anxiety that can help you manage your fears.

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The Benefits of Relaxation Techniques Against Stress and Anxiety

Compared to other methods against anxiety and stress, relaxation techniques for anxiety are particularly convincing because of the following: They are simple, fast, free of side effects and cheapBefore you take medication to calm your nerves or even try to drown your fear in alcohol or drugs, you should give relaxation exercises a chance. 

With the help of relaxation techniques, you can learn to to calm the body and mind, Reduce stress and control your thoughts and feelings. The calming effect of relaxation techniques can be demonstrated through various body reactions, for example through...

• lowering blood pressure and heart rate
• improving sleep
• Increase concentration and productivity
• improvement of mood and general well-being
• reducing anxiety and stress

The 5 Best Relaxation Techniques for Anxiety

The most well-known relaxation technique against stress and anxiety is progressive muscle relaxation. However, there are also many other effective relaxation exercises. 5 most effective relaxation techniques we would like to introduce here: 

PALMTHERAPY as a relaxation technique

PALMTHERAPY is a method through which emotional stress such as anxiety or stress can be alleviated and even completely eliminated. And this is even possible in shortest possible time Compared to other methods such as progressive muscle relaxation or meditation, almost no practice is required. That is why PALMTHERAPY is also available to us at the top of the list of best relaxation techniques for anxiety. 

You are probably wondering now: What exactly is PALMTHERAPY? 

PALMTHERAPY means something like “palm therapy”. And that already gives us a lot of information about the method: By stimulating certain pressure points on the hands, your emotional world can be influenced. The reason for this is the pronounced hand-brain connectionwhich connects the hand with the emotional center of the brain: the amygdala. Stimulating specific pressure points can cause negative emotions such as stress or fear to subside and calm you down. 

PALMTHERAPY is much more than just pressing different acupressure points on the handsTo learn the method, you should always contact a certified PALMTHERAPY expert from our expert directory Please also read our article on PALMTHERAPY instructions or how acupressure anxiety can dissolve. 

Here you can get a practical insight into how the method works: Download our free training video and learn how to calm yourself and regain your focus within seconds with PALMTHERAPY: 

Tip: Are you a coach, alternative practitioner or therapist and would like to learn PALMTHERAPY yourself? Here you will find all information about our training program, the PALMTHERAPY Academy. 

progressive muscle relaxation

As already mentioned, the progressive muscle relaxation according to Jacobson is an effective relaxation technique for anxiety disorders. By specifically tensing and relaxing certain muscle groups, attention is directed away from anxious thoughts and the body is relaxed. This not only helps to relieve physical tension, but also calm the mind and reduce stress. The relaxation feels like a warm, calming current through the body and gives a feeling of peace and serenity.

Progressive muscle relaxation is a simple and effective way to calm yourself down in stressful situations and to get anxiety or a panic attack under control. However, it takes some practice until you can also awaken relaxation in anxiety situations. That is why you should practice progressive muscle relaxation practice regularly, so that they can be used in acute cases. 

breathing techniques

Breathing techniques are a very simple way to reduce anxiety. When you are stressed or anxious, you automatically breathe shallowly and quickly. By taking deep, slow breaths, you can calm your body and mind and signal “Hey, there is no danger at all right now and I am completely relaxed”. This means that you actually relax. 

A simple but very effective relaxation technique for anxiety is 4-7-11 breathing technique. In this breathing technique, you breathe in for four seconds, hold your breath for seven seconds, and then breathe out for eleven seconds. 

Exhale longer than inhale basically signals relaxation to the body. If you use the 4-7-11 breathing technique regularly, it can become one of your most important tools for dealing with anxiety.

yoga and meditation

Yoga and meditation are great techniques to relax the body and calm the mind. They help…

• to focus the mind
• to focus on the here and now
• letting go of fears and worries
• to achieve a feeling of inner peace and serenity

If you practice yoga and meditation regularly, you can learn to use both methods to calm yourself, develop positive thoughts and to relax the nervous system.

autogenic training

Autogenic training is a relaxation technique based on imagination. By saying calming phrases such as "I am calm and relaxed", "My body is heavy and relaxed" or "My breathing is calm and regular" you can put the body into a state of relaxation.

The trick The thing is: once the body relaxes, the relaxation also affects the mind and feelings of anxiety decrease. 

What is the best relaxation technique for anxiety disorders? 

What is the best relaxation technique for anxiety? cannot be said in general. Because every person is different, and every fear is different too. It is important that the relaxation exercise suits you and your needs. If you don't get much out of meditation, for example, try PALMTHERAPY. Step by step, you can try out all the relaxation techniques and find out which one suits you best. 

If, despite everything, you cannot find a suitable relaxation method for you or simply cannot manage to reduce your anxiety, you should contact a psychotherapists It could be that a serious mental illness is behind your fear or that you are suffering from emotional trauma. Psychotherapy can certainly help you in this case. 

Learn more about how to psychological trauma after the separation from your partner. 

Conclusion: Help for self-help through relaxation exercises

The topic of fear can have a very stressful and limiting effect on life. However, there are the remedies presented in this article, very effective relaxation techniques for anxiety, to get the effects of anxiety and stress under control and to regain control over your own life. Relaxation exercises offer great potential for effective self-help in the treatment of anxiety and panic attacks.

The best thing to do is to choose the method that appeals to you most and try it out for a few weeks. You will be amazed at the impressive results you can achieve. 

Here you can find the free training video with PALMTHERAPY: 

Frequently asked questions about relaxation techniques for anxiety