Relaxation Techniques to Reduce Stress 
   
We face stressful situations throughout our lives, but no matter what 
the cause, stress floods your body with hormones. Our  hearts 
pound, our  breathing increases and we are unable to cope with 
life’s  challenges.  
Here are some relaxation techniques that can help you evoke the    
relaxation response and reduce stress. 
 
 
Breath Focus: In this powerful technique, you take long, slow, deep breaths (also known as abdominal or  
belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations.  
This technique may not be appropriate for those with health problems that make 
breathing difficult, such as respiratory ailments or heart failure. 
 
Body Scan: This technique blends breath focus with progressive muscle             
relaxation. After a few minutes of deep breathing, you focus on one part of the body, 
or group of muscles at a time and mentally releasing any physical tension you feel 
there. A body scan can help boost your awareness of the mind-body connection. If 
you have had a recent surgery that affects your body image or other difficulties with 
body image, this technique may be less helpful for you. 
 
Guided Imagery: With this technique, you imagine soothing scenes, places, or experiences in your mind 
to help you relax and focus. You can find free apps and online recordings of calming scenes; just make sure 
to choose imagery you find soothing and that has personal significance. Guided imagery may help you       
reinforce a positive vision of yourself.  However, it be difficult for those who have intrusive thoughts or find 
it hard to conjure up mental images. 
 
Mindfulness Meditation: This technique involves sitting comfortably, focusing on your breathing, and     
bringing your mind's attention to the present moment, without drifting into concerns about the past or the   
future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be    
helpful for people with anxiety, depression, and pain. 
 
Prayer. Here, you silently repeat a short prayer or phrase from a prayer while   
practicing breath focus. You can choose bible verses that focuses on stress reduction 
and anxiety and repeat those throughout the breathing.  
 
It is recommended to practice more than one to see which one works best for you. 
Try to practice for at least 20 minutes a day, although even just a few minutes can 
help.  The longer and the more often you practice these relaxation techniques, the 
greater the benefits, and the more you can reduce stress. 
 
 
Reference  
Relaxation techniques to reduce stress retrieve from https://www.health.harvard.edu/
mind-and-mood/six-relaxation-techniques-to-reduce-stress 
Ronda Herbert, PhD 
April 2020