Through conscious breathing, conscious tensing and releasing the muscles and the mental command to relax the body and mind come to rest.

Many people find it difficult to relax. arises tension from anger, anxiety, stress and other worries. Chronic tension is harmful. It leads, for example, to headaches and tension, but also irritated or harassed mood, or sleeping or eating disorders. Specific relaxation techniques can prevent these symptoms.

Conscious breathing

The breathing is one of the involuntary processes of life. Most people pay for their everyday barely breathing. In stressful situations, the breathing is shallow. Inhalation not even the chest is completely filled with air. In the relaxed state of the breath flows, however quietly and consistently. Conversely, conscious breathing calms the cycle and leads to physical and mental relaxation. In deep abdominal breathing rises inhaling the abdomen, exhaling it lowers again. This breathing technique can be applied anytime, anywhere unobtrusively. It can be strengthened by extending the expiration yet. Thus, the body comes back quickly after exertion or in a stressed out state to rest.

Progressive Muscle Relaxation

Also tensing of muscles is often involuntarily, for example by fear or anger. In progressive muscle relaxation, the individual muscles are however aware tense briefly and then released. After a brief conscious effort the muscles can then relax all the better. The user lies down flat on your back on this. It starts with the right leg, it picks up a few inches off the ground, pulling the toes, stretched to about five seconds and then lowers his leg and feels after expansion. The same is repeated with the left leg, then it’s on to the buttocks. The user presses the shoulders and heels into the floor, lift the buttocks of a few inches and hold it for about five seconds tense to then allow it to fall again. Now the spine is pressed firmly into the floor and tense the abdominal wall for five seconds. Then the chest is up. The shoulder blades are pressed together and the chest lifted a few centimeters and tense for five seconds.


It continues with the shoulders and arms. The shoulders are drawn to the ears, hands clenched into fists, arms slightly raised and tense for five seconds. Now comes the face, and this is tight in short, by all the muscles are pulled in the direction of his nose, as if someone had bitten into a sour lemon and then relaxed again. Finally, again, the whole body is tense briefly, lifted her legs, put on the feet, arms raised and outstretched fingers, the head set slightly back and stretched his face long, his eyes opened wide and stuck out his tongue. After five seconds, then everything is left loose and relax refilled. With regular use, helps this relaxation technique relatively quickly switch from tension to relaxation.

Supporting auto-suggestions

Following the progressive muscle relaxation, the relaxation condition is exacerbated by auto-suggestion yet. Here, the brain tells the body parts the command to relax. Attention is first directed again in the right foot. The user says in his thoughts: I relax my right foot. My right foot is now relaxed. So it goes with the right leg, the left foot and one after each other body part. Autosuggestion for relaxation can also be used independently of the progressive muscle relaxation. It is, however, somewhat more difficult to learn. The individual parts of the body will feel the relaxed state of heavy and warm. The breath and heartbeat are quietly by themselves and evenly.


For meditation is for most a little more difficult. It is important to meditate and really take time to retreat to a quiet place. You can meditate on the back or lying on his stomach, kneeling or in the lotus position or in other positions. When meditation is about thinking about nothing. Thoughts that may arise, but be perceived, but we should not give this further, but it must be in the sky as clouds pass by. The easiest way is to focus on breathing while meditating, and this is now not influenced consciously, but simply be left to flow. Sounds, smells, everything passes by, the mediator remains quite himself, remains motionless in a state of relaxation. Those who wish can also while meditating on a suggestion, such as “I feel completely calm and relaxed” focus.

Recreational activities

It need not be meditation, but it is important to always pursue recreational activities to compensate for the tension. To recreational activities including exercise and sports, dancing and walking. Laughter also relaxes.