12 Fool-Proof Relaxation Techniques for Health that Reduce Stress Instantly

Are you suffering from too much stress lately? Well, it’s high time you start looking at some relaxation techniques for health that will help you minimize or eliminate stress in an instant.  

Stress can be very daunting. It can drain every ounce of energy you have making you unable to function well. And this is never a good situation to be in.

A lot of things can cause stress. It might be as simple as a conversation with someone or an unpaid bill. These can cause short-term stress, which, according to WebMD, are normal. However, if you are already suffering from long-term or chronic stress, it can lead to severe health issues.

According to HelpGuide.org, if you want to effectively combat stress, you need to activate the body’s natural relaxation response. This can be done by practicing relaxation techniques.

Below are proven relaxation techniques for health that will help you reduce stress instantly:

1. Progressive Muscle Relaxation

scrunched up face BW3Ra1

“Progressive muscle relaxation is a known relaxation technique. It was developed by American physician Edmund Jacobson around 1939. The argument is that since muscular tension accompanies anxiety, relaxing muscular tension will reduce it. While performing the exercise, don’t tense the muscle too much and don’t tense muscles that are not at the specific group mention at each step. The muscles should be more relaxed after releasing tension than before it was applied to that group.” via Top 5 Healthy Relaxation Techniques


2. Tune Into Your Body

girl on the grass relaxation techniques for health

“Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.” via 10 Relaxation Techniques That Zap Stress Fast


3. Guided Imagery

hat on sand relaxation techniques for health

“For this technique, you conjure up 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, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.” via Six Relaxation Techniques to Reduce Stress


4. Meditation


“It’s not as new-age as it sounds. No moonstones and patchouli oil required. In fact, it’s really easy and effective.

“It’s basically awareness; listening to your own breathing, looking at a view, or it can be whatever you like as long as you clear your mind of other thoughts and cares. You may find it helpful to repeat a mantra at the same time to make focus easier.

“If you want something less free-form there are various types of meditation that you can learn from, Transcendental Meditation to Heart Rhythm Meditation. All have a different slant on awareness and relaxation.

“Try it when you feel yourself getting stressed or as a preventative measure for 5 to 10 minutes a day.” via Top 10 quick and easy ways to relax


5. Self-Hypnosis

self hypnosis relaxation techniques

“Self-hypnosis or hypnotherapy can be a successful way of reducing stress and opening the mind to new ideas or thought processes, especially when dealing with problem behavior such as certain addictions.

“Hypnotherapy is essentially a way of reprogramming how we think. There are many self-hypnosis resources available including CDs, tapes, MP3s and other recordings. Before using any such materials ensure that the recordings have been produced by a reputable and trained hypnotherapist.” via Self-Hypnosis & Hypnotherapy


6. Self-Massage


“Massage that involves pressing, rubbing and manipulating your skin, muscles, tendons, and ligaments is considered a valuable part of complementary and alternative medicine treatment for reducing stress, pain, and muscle tension.

“A 2005 study published in the International Journal of Neuroscience reports that massage has a positive effect on decreasing cortisol levels and increasing serotonin and dopamine levels in the body. Serotonin and dopamine are neurotransmitters that promote feelings of happiness.

“Another study published in Autonomic Neuroscience: Basic & Clinical in 2010 showed that just five minutes of touch massage can help reduce your body’s stress response.” via 10 Relaxation Techniques to Reduce Stress


7. Create a Chill-Out Routine

frog bath relaxation techniques

“In the same way, a pre-bedtime ritual puts you in the mood for sleep, a pre-downtime routine helps you get in the mood for relaxation.

“As soon as you arrive home, shed whatever reminds you of work: stash your bag out of sight and kick off your heels. “Changing your outfit can change your mindset instantly,” Muller says.

“Next, do something that offers a change of pace, recommends Susan J. Nathan, Ph. D., a health psychologist in Laguna Hills, California. “If you’re a desk drone, head outside for a run or a swim; if you’re on your feet all day, ease into a warm bath. Soon you’ll feel yourself mentally drifting away from what stresses you out.” via Stress Relief: 10 Ways to Relieve Stress


8. Stop Multitasking


“No wonder we’re all mega-stressed when we’re replying to text messages, whilst watching TV and speaking on the phone simultaneously! Not only is multitasking totally inefficient, but it’s also linked to the increased production of stress hormones (cortisol and adrenaline) that can send your body into panic mode! So chill out and take things one step at a time.” via 101 Ultimate Ways to Chill Out and Reduce Stress


9. Breathe ‘Pranayama’ style


“This yoga method requires you to breathe through one nostril at a time (inhale through the left by blocking the right, exhale through the right by blocking the left, repeat for 3 minutes) to relieve stress. Weird but wonderful!” via 101 Ultimate Ways to Chill Out and Reduce Stress


10. Try Acupressure

hands hqZvdA

“Pressure to meet a deadline can be stressful, but acupressure can help release all that tension. Acupressure’s a kind of touch therapy that works by balancing the circulation of fluids and energies in the body. Use the thumb and forefinger to massage the soft area between the thumb and index finger of the other hand. Dab on some lavender oil for extra relaxation.” via 40 Ways to Relax in 5 Minutes or Less


11. Induce Alpha and Theta Levels Using Audio Programs

girl headphone relaxation techniques for health

Alpha brain waves are emitted when we are in a relaxed and calm state.

Did you know that altering our brain waves can bring us more quickly into a relaxed state?

According to Soul Hiker, there is a modern tool that we can use to access the alpha and theta states of consciousness – and that is through brainwave entertainment.

“This basically means listening to sounds called binaural beats which induce the brain to attune to certain frequencies, for example, alpha and theta waves.”


12. Try the Naam Yoga Hand Trick

naam yoga hand trick relaxation techniques

Did you know that you can actually trick yourself into relaxing instantly?

Well, that is possible with the Naam Yoga Hand Trick. Sharon Melnick, author of the book Success Under Stress, shares in Business Insider:

“We can use Eastern medicine—a variety of movements, stretching postures, breathing, and meditation—to reground ourselves throughout the day. She explains how “shortcut” Naam Yoga techniques can help move you into a confident, relaxed state, no matter what’s going on around you.”

If you want to learn how to do the Naam Yoga Hand Trick, this blog post discusses it in detail.

Do You Want to Combat Stress?

We can’t run away from stress. It is a natural part of life. It is absolutely normal to be stressed by the things happening around us. However, you simply cannot allow yourself to be consumed by it. Sometimes, the level of stress depends on how the person copes with the stress. Making use of the relaxation techniques for health mentioned above will hopefully reduce your stress levels. 

If you’re feeling stressed today and are looking for something to help you rest and relax, our comfortable massage chairs at the Center are always ready to give you treat. Schedule an appointment and start relaxing our state-of-the-art massage chairs.

About the author

Dr. Gala Gorman is a licensed Acupuncturist, Naturopath, and Author who offers expert advice and programs to help people prevent disease. She uses advanced techniques that "reverse the clock" on aging. She founded the Delta Discovery Center with her partner, Charlie Frangos, to provide a place for self-discovery and healing on Hilton Head Island and beyond. Dr. Gala helps people learn to be their own health advocates.