Relaxation techniques
Discover a variety of relaxation techniques to find what suits your personal preference. Each method includes downloadable guides available at the end of this page, where you can choose either a male or female voice.
All relaxation methods include slowing down your breathing for optimal relaxation.
Tense/relax methods
Engage each muscle group by tensing and relaxing them, starting from your feet and working upwards. Ensure you’re in a comfortable position without tight clothing.
Avoid this method if you have back problems, muscle spasms or other injuries, and try mindfulness or visualisation instead.
Visualisation
Imagine yourself in a relaxing place, such as lying at the beach or walking through a forest or meadow. It helps if the place you visualise is personal to you to make you feel more relaxed. Picture every detail to deepen your relaxation.
Alternatively, imagine a calming object like a flower, using the same technique to focus on the details.
You may listen to our guided visualisation exercises or record your own if you prefer a different scenario.
Mindfulness
Focus on the present moment by paying attention to each part of your body. You will notice that as soon as you think about your left heel, you will suddenly be aware of it.
Find a quiet space and listen to our mindfulness exercises to help you become more aware and relaxed.
All of these methods are more effective if you associate a word with the relaxing effect that it produces. For instance, keep focussing on the word ‘relax’ so that you associate this word with the relaxed state. Your brain will then learn to associate that word with being calm, which will help you relax even more quickly.