Overview of Relaxation Exercises

Relaxation exercises have been proven to calm the nervous system. They are particularly helpful for anxiety disorders to reduce tension and nervousness. This, in turn, leads to fewer anxiety attacks overall. And if an anxiety attack does occur, these exercises help your body regulate itself more quickly afterward. Relaxation exercises are therefore a great support on your journey out of fear. You’ll find an overview of scientifically recognized relaxation exercises for reducing anxiety and panic in this article.

Overview of Relaxation Exercises

1. Progressive Muscle Relaxation (PMR) – Relaxation by Jacobsen

About 100 years ago, physician Edmund Jacobson discovered that people with mental illnesses often suffer from muscle tension and physical stress states. To counteract this, he developed Progressive Muscle Relaxation (PMR), also known as Progressive Muscle Relaxation (PMR).

In Progressive Muscle Relaxation, we deliberately tense different muscle groups in a specific order, hold the tension for a few seconds, and then release it. This helps us consciously perceive differences between tension and relaxation and actively induce relaxation ourselves. "Progressive" means both progressively involving more muscle groups in the exercises and, over time, perceiving certain muscle groups as belonging together and actively letting them go. Long-term, this technique not only relaxes the body but also the mind. It’s an effective relaxation technique for those who want to actively participate rather than just lie down.

2. Autogenic Training – Relaxation for Your Body

Autogenic Training is a relaxation technique best understood as a form of self-hypnosis. The goal is to use mental focus on the body to create relaxation from within. We concentrate on calmness, heaviness, and warmth in the body, building this awareness step by step and repeating it three times. It often sounds like this in your thoughts: "My left leg feels very warm and heavy." These so-called autosuggestions activate the subconscious to influence the body.

3. MBSR (Mindfulness-Based Stress Reduction)

Reducing stress in daily life also takes away some of the "fuel" for anxiety. The relaxation technique MBSR, developed by Jon Kabat-Zinn, teaches us how to direct our attention and move more mindfully through everyday life. This is achieved through exercises like body scans, breathing, yoga, and meditation. The focus is on non-judgmentally perceiving the present moment.

4. Biofeedback

Biofeedback helps us become aware of and consciously influence unconscious bodily processes, such as heart rate, pulse, or brain activity. During biofeedback sessions, you’re connected to medical devices that measure these processes and make them directly perceivable through visual signals or sounds. The goal is to positively influence these processes through breathing or relaxation and to learn, via feedback (e.g., a green light), when and how relaxation is achieved. With practice, you’ll learn to induce this state even without the devices.

5. Relaxation Through Exercise

Although exercise isn’t a classic relaxation exercise, it’s a helpful method to quickly reduce stress hormones. Anxiety releases more stress hormones in the body. Exercise helps the body sweat out these hormones while also releasing the happiness hormone endorphin. Endorphins help you feel relaxed and comfortable in your skin, allowing you to stay calmer when feeling anxious or facing panic attacks. Endurance sports, in particular, have proven effective in reducing anxiety symptoms. Just 30 minutes a day can make a difference.

6. Meditation & Meditative Sports: Qigong, Tai Chi & Yoga

Not only endurance sports but also meditation and meditative sports are scientifically recognized methods for reducing tension and anxiety. These include Tai Chi, Qigong, and Yoga.

Meditation has been shown to directly affect brain areas that regulate our emotions. Contrary to popular belief, it’s not about "thinking of nothing" but allowing thoughts to come and go without judgment and being present in the moment.

Tai Chi and Qigong are traditional Chinese movement arts. Both involve flowing, deliberate movements that promote relaxation and concentration, as well as energy flow in the body. Qigong is part of Traditional Chinese Medicine (TCM) and aims to activate self-healing powers for health benefits. Tai Chi, on the other hand, is a martial art and more dynamic in execution than Qigong.

Yoga combines holistic body exercises that strengthen, stretch, and relax the muscles. It positively affects the cardiovascular system, reduces stress hormones, and alleviates anxiety. Yoga also emphasizes breathing techniques (Pranayama), which have been scientifically proven to calm the nervous system and reduce anxiety.

A quick rule of thumb for calming breathing: Exhale twice as long as you inhale.

Anxiety is often accompanied by shallow breathing and rapid heartbeat. By controlling your breath, you can directly influence your heart rate. Next time anxiety arises, try inhaling gently through your nose and exhaling twice as long through a slightly open mouth. A soft "pfff" sound is fine. Make sure to fully exhale all your air. If you can, pause your breath briefly before inhaling gently again. After a few breaths, you’ll notice your heartbeat slowing and your body relaxing.

Practice Makes Perfect...

To see initial changes and achieve long-term relaxation success, it’s essential to practice regularly over an extended period. Alongside local courses, there are many free online options. Simply search your favorite search engine, app store, or video platform for the relaxation method of your choice. Some relaxation methods are also supported and subsidized by health insurance providers. For specific offerings, check directly with your health insurance.

Important: Do not use relaxation exercises during an acute panic attack or while performing an exposure exercise!