You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most.

If you find it helpful, consider repeating the exercise four to six times a day — even on good days. Bodily exercise can help relax the mind, and mental maneuvers can, too. Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist.

But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.

Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress.

Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate , lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.

Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr.

Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private.

If possible, wait two hours after you eat before you meditate and empty your bladder before you get started. Get comfortable.

Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes.

Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations. Achieve a relaxed, passive mental attitude.

Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion.

You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding. Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day. Stressed muscles are tight, tense muscles.

By learning to relax your muscles, you will be able to use your body to dissipate stress. Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program.

Here's how it works:. Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself.

Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation.

Start with your facial muscles, then work down the body. The entire routine should take 12 to 15 minutes. Practice it twice daily, expecting to master the technique and experience some relief of stress in about two weeks. Few things are more stressful than illness. Many forms of exercise reduce stress directly, and by preventing bodily illness, exercise has extra benefits for the mind.

Regular physical activity will lower your blood pressure, improve your cholesterol, and reduce your blood sugar. Exercise cuts the risk of heart attack, stroke, diabetes, colon and breast cancers, osteoporosis and fractures, obesity, depression, and even dementia memory loss. Exercise slows the aging process, increases energy, and prolongs life.

Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise.

More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in to minute chunks if that fits your schedule better.

Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation.

Remember, too, that mental exercises are the time-honored ways to cut stress see box. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.

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Surprising answers to this question and more. How does exercise reduce stress, and can exercise really be relaxing? How exercise reduces stress Aerobic exercise is key for your head, just as it is for your heart.

Autoregulation exercise and stress relief Regular physical activity keeps you healthy as it reduces stress. Breathing exercise reduces stress Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. Here's how deep breathing exercises work: 1.

Hold your breath briefly. Exhale slowly, thinking "relax. Mental exercises reduce stress, too Bodily exercise can help relax the mind, and mental maneuvers can, too.

Benson has termed as the relaxation response: 1. Progressive muscular relaxation Stressed muscles are tight, tense muscles. Here's how it works: Progressive muscle relaxation is best performed in a quiet, secluded place.

Forehead Wrinkle your forehead and arch your eyebrows. You gradually work your way up to your neck and head. This is best done in a quiet area without interruptions.

You also can start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat. In visualization, you may form mental pictures to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to use as many senses as you can, such as smell, sight, sound and touch. If you imagine relaxing at the ocean, think about the salt water's smell, the sound of crashing waves and the feel of the warm sun on your body.

You may want to close your eyes and sit in a quiet spot. Loosen any tight clothing and focus on your breathing. Aim to focus on the present and think positive thoughts. As you learn relaxation techniques, you can become more aware of muscle tension and other physical ways your body reacts to stress.

Once you know what the stress response feels like, you can try to do a relaxation technique as soon as you start to feel stress symptoms. This can prevent stress from getting out of control and lowering your quality of life.

Remember that relaxation techniques are skills. As with any skill, your ability to relax improves with practice. Be patient with yourself. Don't let your effort to try relaxation techniques become yet another stressor. If one relaxation technique doesn't work for you, try another one.

If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options. Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques.

Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you're doing. Talk to your healthcare professional or a mental health professional. There is a problem with information submitted for this request.

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Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. Elsevier; Seaward BL. Essentials of Managing Stress. Managing Stress: Principles and Strategies for Health and Well-Being. Stress management and resiliency adult. Mayo Clinic; See also Alternative cancer treatments: 11 options to consider Stress relief Meditation Mindfulness exercises Guided meditation video.

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Department of Health and Human Services HHS , evidence strongly indicates that exercise is safe for most people. Although it usually does not cause problems, it has the following risks:.

People who are new to exercise may want to contact a doctor before starting a workout routine. This is especially important if they have preexisting health conditions. A doctor can provide advice about the amount and type of exercise that is suitable. Additionally, if a person experiences ongoing pain or injury, they should contact a doctor.

Researchers theorize that exercise can reduce stress levels and improve depression and anxiety symptoms by promoting resilience and giving people a break from stress. People can try short bouts of exercise during work or study.

The CDC recommends people aim to do minutes of moderate aerobic exercise per week. Although the HHS notes that physical activity is safe for most people, there are a few risks. If a person is new to exercise or has preexisting health conditions, they should contact a doctor before starting a new workout plan.

Stress can affect the body and make a person feel ill. Learn more about how stress can affect the body, plus how to reduce stress levels, here. Breathing exercises can help reduce anxiety. Learn how to practice deep breathing, quieting response, and three other breathing techniques here.

While some people with anxiety tend to overeat, others have little or no appetite. Learn more about the link between anxiety and appetite loss here. There are various ways to relieve anxiety and stress. Some people may find relaxation products effective.

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Medically reviewed by Nicole Washington, DO, MPH — By Mary West on April 20, How exercise reduces stress Exercise types for stress Exercise for anxiety and depression Risks Contacting a doctor Summary Physical activity can relieve stress and may also improve anxiety and depression symptoms.

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This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere. You will get the most benefit if you do it regularly, as part of your daily routine.

You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor. Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing. If you're lying down, place your arms a little bit away from your sides, with the palms up.

Let your legs be straight, or bend your knees so your feet are flat on the floor. If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart. Page last reviewed: 15 August Next review due: 15 August

Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach.

For a short session like this, try focusing on your neck and head:. Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike. So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits.

But don't get disheartened. Using an app or audio download can also help focus your attention, especially when you're starting out. Listen to HelpGuide's mindful breathing meditation.

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

And when your mind wanders to other thoughts, gently return your focus to your breathing and movement. Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina.

Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction. Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners.

Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class. Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. Just get started again and slowly build up to your old momentum.

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Copy Link Link copied! Download PDF. By Lawrence Robinson , Jeanne Segal, Ph. and Melinda Smith, M. Finding the best relaxation technique for you Relaxation technique 1: Deep breathing 2: Progressive muscle relaxation 3: Body scan meditation 4: Visualization 5: Self-massage 6: Mindfulness meditation 7: Rhythmic movement and mindful exercise 8: Yoga and tai chi Tips for starting a relaxation practice.

Finding the best relaxation technique for you For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

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Exercise is a form of physical stress. Can physical stress relieve mental stress? Alexander Pope thought so: "Strength of mind is exercise, not rest. Aerobic exercise is key for your head, just as it is for your heart. You may not agree at first; indeed, the first steps are the hardest, and in the beginning, exercise will be more work than fun.

But as you get into shape, you'll begin to tolerate exercise, then enjoy it, and finally depend on it. Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress.

It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

How can exercise contend with problems as difficult as anxiety and depression? There are several explanations, some chemical, others behavioral. The mental benefits of aerobic exercise have a neurochemical basis. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol.

It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts — or, at least, the hot shower after your exercise is over.

Behavioral factors also contribute to the emotional benefits of exercise. As your waistline shrinks and your strength and stamina increase, your self-image will improve.

You'll earn a sense of mastery and control, of pride and self-confidence. Your renewed vigor and energy will help you succeed in many tasks, and the discipline of regular exercise will help you achieve other important lifestyle goals.

Exercise and sports also provide opportunities to get away from it all and to either enjoy some solitude or to make friends and build networks.

Thomas Aquinas, "need leisure. Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it "muscular meditation," and you'll begin to understand how it works.

Walking and jogging are prime examples. Even a simple minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That's one reason ellipticals are so popular. And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well.

Regular physical activity keeps you healthy as it reduces stress. But another special sort of exercise known as autoregulation exercises can also reduce stress. Stress comes in many forms and produces many symptoms.

Mental symptoms range from worry and irritability to restlessness and insomnia, anger and hostility, or sensations of dread, foreboding, and even panic. Mental stress can also produce physical symptoms.

Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy.

Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing.

In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting. The physical symptoms of stress are themselves distressing. In fact, the body's response to stress can feel so bad that it produces additional mental stress.

During the stress response, then, mind and body can amplify each other's distress signals, creating a vicious cycle of tension and anxiety. Because the root cause of stress is emotional, it is best controlled by gaining insight, reducing life problems that trigger stress, and modifying behavior.

But stress control can — and should — also involve the body. Aerobic exercise is one approach; physical fitness will help promote mental fitness. But there is another approach: you can learn to use your mind to relax your body. The relaxed body will, in turn, send signals of calm and control that help reduce mental tension.

Autoregulation exercises are a group of techniques designed to replace the spiral of stress with a cycle of repose. Several approaches are available. Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress.

But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.

Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly. Deep breathing is easy to learn.

You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs.

Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days. Bodily exercise can help relax the mind, and mental maneuvers can, too.

Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist. But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.

Meditation is a prime example of the unity of mind and body. Mental stress can speed the heart and raise the blood pressure; meditation can actually reverse the physiological signs of stress. Scientific studies of Indian yoga masters demonstrate that meditation can, in fact, slow the heart rate , lower the blood pressure, reduce the breathing rate, diminish the body's oxygen consumption, reduce blood adrenaline levels, and change skin temperature.

Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr.

Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:. Select a time and place that will be free of distractions and interruption.

A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.

Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli.

Try to let your mind go blank, blocking out thoughts and worries. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion.

You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

Meditation is the most demanding of the autoregulation techniques, but it's also the most beneficial and rewarding. Once you've mastered meditation, you'll probably look forward to devoting 20 minutes to it once or twice a day. Stressed muscles are tight, tense muscles.

By learning to relax your muscles, you will be able to use your body to dissipate stress. Muscle relaxation takes a bit longer to learn than deep breathing.