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Relaxation techniques can be very useful to prevent and manage stress, some are very easy to do and anybody can learn them.

Relaxation techniques bring balance to your body by reducing stress hormones, slowing down your heart rate, blood pressure and relaxing your muscles.

Research has shown that relaxation techniques also help you to increase your focus, alertness, problem solving abilities, motivation and productivity. They also help boost your energy, combat illnesses, relieve aches and pain.

Relaxation techniques are not about laying on the couch, sleeping or being lazy, they are a mentally active process that leaves your body relaxed and they must be done in an awake state.

Relaxation techniques become more profound when practiced.

It is recommended to exercise any of these techniques twice a day, it is best to set time aside to do them, first in the morning and early at night.

Some of the most common techniques are:

Autogenic training

Biofeedback

Deep breathing

Meditation

Zen Yoga

Progressive Muscle Relaxation

Visualization

Massage Therapy

Quiet Ears

There is no 'one' technique, we provide some simple examples below but most important is to find one or two that work for you, if the ones below are too simple look for sources where you can get one that you like and best suits you.

Here are some simple example techniques:

1. Sit down comfortably or lay down

2. Put one hand in your stomach and one in your chest

3. Inhale from your nose slowly for about 5 to 8 seconds raising your stomach only, the hand on
    your chest should not move or only move a little, the hand on your stomach should be raised

4. Keep the air in your 'stomach' for two seconds

5. Exhale from your mouth slowly but faster than inhaled and make a small 'ahhh' noise if you
    want

6. Repeat the process for at least 10 to 15 minutes

1. Choose a quiet place

2. Sit comfortably with your back straight and where you feel relaxed

3. Place your forearms gently and relaxed on top of your legs with the palms of your hands
    close or above your knees

4. Close your eyes

5. Think of thoughts as sticks, as separate pieces

6. When you close your eyes different thoughts will come to you

7. Think that there is an empty space between each different thought

8. Stop one thought from the next and immerse your mind in the separation

9. Stay in this space for 20 minutes, without letting another thought come to you

For every part listed below, tense that part for 6 seconds, feel the tension for 2, loose and relax
that part of your body and feel the part relaxed for 8 seconds and then move to the next part.

Right foot

Left foot

Right calf

Left calf

Right thigh

Left thigh

Hips and buttocks

Stomach

Chest

Back

Right arm and hand

Left arm and hand

Neck and shoulders

Face

1. Lay down and relax

2. Place your hands behind your head and relax

3. Close both your ear canals with your thumbs

4. You will hear a 'sea shell' sound

5. Stay in this state for 10-15 minutes

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