4 Evidenced Based Relaxation Techniques to Help Regulate Your Nervous System and Reduce Anxiety
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is an accessible and effective tool to turn off the stress response and induce relaxation. PMR is a stress-reduction technique that involves systematically tensing and then relaxing different muscle groups in the body. This practice helps activate the parasympathetic nervous system, increases body awareness, reduces physical stress and promotes overall relaxation. PMR is a great practice to help with insomnia, anxiety disorders and stress symptoms. Practice laying down on the floor on a yoga mat or on your bed and get comfy. Try it out here.
478 Breath
This is one of my favorite controlled breathing techniques to share with folks. 478 breath was developed by Dr. Andrew Weil and is very effective at reducing anxiety in the moment and even more significantly when you practice daily.
To practice 478 breath try this:
Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight. This is one breath.
Now inhale again and repeat this cycle three more times for a total count of four breaths.
Dr Weil recommends doing this twice a day, once in the morning and once in the evening for the best impacts. I practice this one as much as I can because it really does work! If you would like a guided practice try it here.
Yoga Nidra
Yoga Nidra is a form of deep relaxation, rest and meditation. In Sanskrit the word nidra translates to “sleep” and this practice has often been called the “yoga of sleep". This is a practice that is done in a supine resting position, the yoga pose known as Savasana or corpse pose. Yoga Nidra is a guided practice that helps our brain to go into a resting state. This is a very relaxing, grounding and restorative practice. Yoga Nidra combines elements of meditation, body scan, body awareness, breath work/counting and guided imagery. There are past and recent studies that have shown the effectiveness of Yoga Nidra to reduce symptoms of anxiety, depression and PTSD. If you are someone that struggles with feeling on edge, overwhelmed, insomnia and restlessness this can be a very beneficial practice to incorporate at least once per week. My favorite Yoga Nidra of all time is found on the Insight Timer app and is titled “Yoga Nidra for Sleep” by Jennifer Piercy. Try it out here.
Connect with Nature
Getting outside into nature has been shown to help us reduce stress, improve mood, enhance focus, boost creativity, and improve physical health. Even small doses of nature can have measurable benefits. It can be as simple as taking a walk around your neighborhood to get fresh air and notice what you see, smell and hear. This can do wonders for feeling more grounded. We know that time in nature lowers cortisol (the stress hormone) and promotes relaxation. Western Washington has so many incredible outdoor spaces to get outside year round. I discuss different areas in Tacoma to explore here. If you have the ability to get out of the city, taking a mindful walk (maybe even some forest bathing!) in one our local state or national parks on a weekly basis would be amazing to add into your wellness routine.
If you want to learn more about these techniques and practice them with a therapist in Tacoma, WA to help manage your anxiety, stress or ADHD symptoms, reach out now to schedule a consultation.
References
Olpin, M., & Hesson, M. (2016). Stress management for life: A research-based experiential approach (5th ed.). Cenage.
Weil, A. (n.d.). Breathing exercises: 4-7-8 breath. DrWeil.com. https://www.drweil.com/videos-features/videos/breathing-exercises-4-7-8-breath/
Stanley, T. (2021). Radiant rest: Yoga nidra for deep relaxation and awakened clarity. Shambhala Publications.
Williams, F. (2017). The nature fix: Why nature makes us happier, healthier, and more creative. W. W. Norton & Company.