There are many ways to relax. This categorization provides an overview of the different methods and helps to make the right choice.

The following classification is to facilitate the overview of the various relaxation techniques:

Physical exercises: relaxation through movement
Concentration exercises: relaxation on the mental level
Breathing exercises: relaxation for the soul
Asian relaxation techniques: harmony of body, mind and soul

First Relaxation through movement

This includes all methods in which relaxes the muscles active. Whether intense jogging or leisurely walking. it is important to do this deliberately in order to get it to also clear your head. On finding out any (r) for how he or she moves the most. Whether you go dancing or bike the necessary distance to the everyday problems will not matter, it should just be fun. Of course there are special techniques that lead through this physical approach to the relaxation. Probably the best known progressive muscle relaxation according to Jacobson be whose exercises are also relatively easy to learn.

Second Relaxation through concentration

Practiced and usually only on the spiritual level. By imagination of the desired state (rest, heat) that is also caused physical. For this purpose, iatrogenic training and autosuggestion using cassettes, CDs and the like are just as visualization techniques and mental training. The latter is used by many athletes who complete their physical training regimen in which they imagine the desired result (for example, the target race pace when running or width in the high jump) metrics in a completely relaxed state. The same goes for all realistic goals, you want to achieve, for example, pass a test.


The exact opposite you release the current needs, concerns and desires to total emptiness of thought would give the meditation. At the beginning of this journey is easier when you focus on an object such as a picture, a candle or flower. In addition to visualization exercises, it is also possible, in a sound sink produced by singing bowls, gongs or the hum of sounds. Is the content of religious contemplation, we call this contemplation. Meditation, however, is ideologically neutral. But of course they will always been operated by various religious communities and esoteric tendencies. Known example is the Transcendental Meditation of the Indian Maharishi Mahesh Yogi, who was in the 1960s, known worldwide for the Beatles.

Third Relaxation through conscious breathing

There are two ways in which the breathing relaxation techniques involved. The first method changes the respiratory flow. In special exercises diaphragmatic breathing is deepened, that is, when air is breathed deliberately Get up in the abdomen. The second method focuses attention on the breath, without affecting him. Observing the breath or speak to him directly, such as in iatrogenic training with the formula “My breath flows smoothly and evenly.” Since the lungs are very close to our hearts, deep breathing is important for supplying the heart muscle with oxygen and also for the soul.

4th A synthesis: the Asian method

Since ancient times, a distinction in the Asian culture is not so between body, mind and spirit, as was the case in the West for a long time. Whether Ayurveda, Tibetan healing practices and traditional Chinese medicine, they all look at and treat the whole person, so follow a holistic approach. In recent decades in Europe for a rethink to recognize in this direction. Thus also with us, the East Asian relaxation techniques such as Qi Gong and Tai Chi, and the Indian-born yoga are becoming increasingly popular.

Common to all is that the breath plays an important role and is involved in practicing with. In addition, attention is concentrated on what you are doing at the moment. Descriptive names for the postures in yoga as “crocodile” or flowery descriptions for the various exercises of Tai Chi for example, “The crane spreads its wings out” make it easier to keep track of the movements in the head. Through the imagery of the mind is busy and distracting thoughts have a less easy time. But once you wander off, you lose the most common thread comes from the concept and the practice must begin all over again.