The 6 main types of relaxation techniques, and how to use them

Relaxation techniques help us cope with stress and the hectic pace of life that we often have to carry through our work and the circumstances that we have had to live. Learning to relax better prepares us to face the challenges of each day, and for this we only need to choose one of the available methods and start practicing it.

In this article we explain what relaxation techniques are and what they are for, what are the main types of techniques that exist and their benefits.

• Related article: "What is anxiety: how to recognize it and what to do"

What are relaxation techniques and what are they for?

Relaxation techniques are an essential and widely used resource in psychological treatments that imply the need to address and cope with stress or anxiety, and to situations in which the person experiences a psychophysiological over-activation that prevents them from carrying out their daily activities normally.

This kind of techniques facilitate the reduction of body tension levels and mental load

that, many times, we suffer in different areas of our lives (work, family, etc.). Therefore, they are useful tools, not only for patients with psychological problems or emotional disturbances, but also for all those people who need to improve their quality of life and welfare.

Learning to relax allows us to do activities that we would otherwise avoid due to the high levels of arousal we currently experience in our modern societies. Hurry, stress, stress... are factors that fuel discomfort and worsen our physical and cognitive performance.

Through the use of relaxation techniques, we promote the proper functioning of our stress management system, seeking an optimal hormonal balance and reducing excessive cortisol levels that, in the long run, can be harmful to our body.

Types of relaxation techniques

There are different types of relaxation techniques, so we can choose the one that best suits or satisfies us. Here are some of them:

1. Jacobson progressive muscle relaxation

progressive muscle relaxation technique developed in the 1930s by the American physician Edmund Jacobson, is probably one of the best known types of relaxation techniques.

This practice is based on the physiological principle of tension-release, which postulates that when we tense a muscle (for a few seconds) and then release it (distension), it will be more relaxed than before carrying out the exercise.

In progressive muscle relaxation, the person can lie down (or find a comfortable position) in a nice, quiet place. Afterwards, the following phases must be followed:

First phase of tension and relaxation

In this first phase different muscles are tensed and relaxed, holding them strongly for 10 or 15 seconds, and focusing on how they relax to slacken. It can be done following an order of muscle groups (head, trunk, arms and legs).

For example, if you start with the head, you can start with the face, frowning and then relaxing it; closing the eyes tightly and then opening them; and tightening the lips and loosening them. And so on with the other muscle groups.

Second stage

In this second phase mentally review all muscle groups that have been tensed and released, to check if they are really relaxed after the exercises, and if it is necessary to do them again.

Third phase

This last phase is relaxation and the person must become aware of the state of calm after having executed the exercises. To facilitate this, pleasant scenes or different positive sensations can be visualized through the imagination (imagine lying on the beach or eating a good plate of food).

• You may be interested in: "Jacobson's Progressive Relaxation: use, phases and effects"

2. Schultz autogenic training

This relaxation technique is based, according to Schultz, on a method that consists of producing a transformation of the individual by performing certain physiological exercises and rational, that allow to obtain results similar to those achieved through states of authentic suggestion.

Autogenic training consists of concentrating on physical sensations through the execution of 6 exercises that must be learned progressively.

With some simple instructions (autosuggestion), the person gets his extremities, and the rest of the body, to relax through sensations of heat, weight, etc. Thus, it is the internal conviction of the individual himself that facilitates the achievement of a sensation of relaxation general.

The exercises are the following:

• Heavy exercises (eg. eg feel that the arms weigh more and more)
• Heat exercises (eg. eg feel currents of heat through the body)
• Pulsation exercise (heartbeat)
• Breathing exercise (focus on the airflow of your breath)
• Abdominal regulation (note how it expands when inhaling)
• Head or forehead exercises

3. Paul's Conditioned Relaxation

Paul's conditioned relaxation technique is a procedure in which autosuggestion is also used as a method to relax. It consists of associating relaxing and pleasant sensations with a word or a concept that the person says to himself during the exercise.

To do this, the subject must find a quiet and comfortable place to relax, and he is instructed to focus attention on his own breathing, while at the same time the concept is repeated internally and autosuggestively (p. eg the word "calm") that will be associated with the relaxing sensation.

A variant of this type of technique is the imagination of relaxing scenes, in which the person is guided and You are asked to imagine certain situations that generate positive feelings and pleasant sensations.

This tool is widely used in therapy, and the improved version can be done through the use of virtual and augmented reality, two tools that generate more realistic situations.

4. Schwartz and Haynes passive relaxation

The passive relaxation technique, unlike progressive muscle relaxation, does not use muscle tension-release methods. With this relaxation method, the person receives verbal instructions that urge you to progressively relax each muscle group.

For example, the clinician might suggest the following: "You are sitting quietly on the couch with your eyes closed, notice as your arms relax, they are less and less tense... now look at the right forearm, notice how it relaxes each time further…".

These types of instructions work best if the environment in which this technique is performed is a calm and pleasant place, and the clinician giving the cognitive instructions uses a slow, unhurried tone of voice.

5. Differential relaxation of Bernstein and Borcovek

The differential relaxation technique is considered a variant of Jacobson's progressive muscle relaxation. The difference is that with this method you learn to tense only the muscles related to a specific activity, keeping relaxed those that are not necessary for it. For example, in everyday and specific situations (such as sleeping or studying for an exam).

It usually combines three types of dummy variables, which give rise to 8 situations with increasing complexity:

• Position (sitting/standing)
• Activity (active/not active)
• Place (quiet/not quiet)

6. Benson relaxation

The Benson technique is a method that combines relaxation and transcendental meditation. In the first place, the person must be placed in a comfortable and pleasant place; then a word is chosen and repeated continuously (like a mantra), with a steady rhythm and a soft tone of voice. This exercise can last from 5 to 20 minutes, without getting bored or feeling tired.

Benefits

Practicing relaxation exercises on a daily basis entails a series of benefits for the person who performs them:

On the one hand, improvement in the quality of life: relaxation reduces stress and feelings of nervousness, improves quality and well-being.

Also leads to a reduction in cardiovascular problems: being relaxed reduces blood pressure, lowers heart rate and, therefore, in the long run decreases the risk of suffering cardiovascular disorders.

In addition, making use of these techniques contributes to muscle relaxation. It is a fact that stress and anxiety generate muscle tension, which decreases or disappears with the practice of relaxation.

On the other hand, it improves physical and cognitive performance. Relaxation helps us to be more calm, attentive and confident, and this has an impact on both a physical and cognitive level, thus improving our performance in all areas of life.

Finally, improved sleep and mood: Being relaxed helps us sleep better at night and be in a better mood.

Bibliographic references:

• Sutchiffe, J. 1991. The complete book of relaxation techniques. Headline, London.
• Payne, R. TO. (2005). relaxation techniques. Editorial Paidotribo.