In direct contrast to the “fight or flight” response, the body’s “relaxation response” is a state of deep rest (but not necessarily sleepiness). When this response kicks in, a person’s heart rate, blood pressure, and breathing rate may reduce. In deep relaxation, blood flow can increase, the muscles will relax, and the body may be more capable of healing.

Deep relaxation is sometimes known as “mindful breathing” because it focuses on purposeful, slow, calm breathing as a starting point. Exerting awareness and control over one’s breathing is essential to practically every form of deep relaxation. Deep relaxation can also be called “yoga nidra. ” A focus on controlled body movements is common to most techniques associated with the concept.

It may not be quite right to say that deep relaxation heals the body, but it does create an environment which is more conducive to healing. On an emotional level, deep relaxation tends to replace anger, fear, and frustration with improved mood, concentration, and confidence.

When possible, choose a room where you will not be disturbed for at least 15-20 minutes. Find a room that is not too warm or stuffy. Most techniques are suited to lying down on the floor, on a comfortable mat or blanket. You can usually also do them while seated in a comfortable chair. Beware that becoming too comfortable can turn deep relaxation into nap time. Wear comfortable clothes that are easy to move in. You can also try to enhance the serenity level by utilizing soft music or soothing scents.

Lie on the floor (preferably), or sit in a comfortable chair. Place your arms to your sides. Be aware of your body’s contact with the floor (or chair). Let your body “sink” into it. Become aware of your breathing, in and out. Focus on your abdomen filling and emptying, moving up and down. Feel your tension leave with each exhaled breath.

Begin with your “mindful breathing” positioning and technique. Once you are sufficiently relaxed and focused, bring your awareness to your right foot. Focus on how it feels for a moment, then tense the muscle for several seconds, as tightly as you can do without pain. Release the tension, and feel your stress exiting with the release. Remain in this relaxed state for a moment before moving on to the next body area. Focus on tensing and releasing only the intended muscles in the intended order. It will take some practice.

Follow the steps for progressive muscle relaxation, but focus your attention on each body area without the muscle tensing and releasing. Feel the tension leaving that part of your body as part of your mindful breathing and deep focus. It is best to follow a set pattern throughout your entire body, but you can also guide your awareness back to areas that may need additional focus. When you’ve completed your body scan, bring your awareness back to your entire body. Focus once more on your breathing, and slowly sit and stand up when you are ready.

Find a quiet environment and a comfortable seated or reclined position. You want to be able to focus deeply, but not fall asleep. Find your focal point, like something you see or sense. Don’t be distressed or distracted if other words or images pop into your head as you meditate. Just return your focus to your focal point. Meditation isn’t just about becoming “enlightened. " It’s about getting a handle on yourself and learning to control your mind and attention. [10] X Expert Source Soken GrafCertified Meditation Coach Expert Interview. 6 March 2020.

You want to try to engage all your senses with your restful place. Visualization can be self-directed, but many people find guided visualization more effective. In this method, a therapist, coach, or a recording guide you into your restful place. [12] X Research source