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Our bodies and our minds are linked. Feelings of stress and anxiety may show up in our body as tension and discomfort. You may experience headaches, back pain, stomach cramps, or muscle tightness. Learning to relax your body may also help you experience a relaxation response, encompassing both body and mind.
There are many relaxation techniques and strategies you can practice:
- Taking a warm bath
- Getting a massage or using a massage chair or device
- Listening to calming or soothing music
- Using relaxation apps on mobile devices (e.g., Calm [iOS][Googleplay], Pzizz [iOS][Googleplay], Relax Melodies [iOS][Googleplay])
- Using self-hypnosis soundtracks
Below are several simple guided relaxation techniques, including abdominal breathing, guided imagery, and progressive muscular relaxation. After you practice these basic techniques along with the soundtracks* a few times, you can use it at any time at home!
(*Soundtracks are from the Integrated Behavioral Group Therapy Program by Asian Initiative in Mental Health (AIM) Clinic, Toronto Western Hospital and Hong Fook Mental Health Association.)
- Relaxation breathing techniques (abdominal breathing): This type of breathing is also called “belly breathing” or diaphragmatic breathing. It is an easy to learn technique to calm our anxiety response, lowering our heart rate and blood pressure.
- Cantonese (Daphne Au Young, Hong Fook Mental Health Association)
- Mandarin (combined with PMR) (Li-fen Hung, Toronto Western Hospital)
- English (Dr. Kenneth Fung, Toronto Western Hospital)
- Guided imagery: By bringing in a pleasant imagery to our minds, it can help us create a safe space to relax. A “mini-vacation” in your very own chair!
- Cantonese (Sandra Li, Toronto Western Hospital)
- Mandarin (Li-fen Hung, Toronto Western Hospital)
- English (Dr. Kenneth Fung, Toronto Western Hospital)
- Progressive muscular relaxation (PMR): Pioneered by Dr. Jacobson, you can follow a systematic process of contracting then relaxing muscle groups until your entire body is relaxed. Time your exhalation to coincide with the muscle release phase.
- Cantonese (Daphne Au Young, Hong Fook Mental Health Association)
- Mandarin (Li-fen Hung, Toronto Western Hospital)
- English (Dr. Kenneth Fung, Toronto Western Hospital)
