User:Elianaperezcordero/Relaxation (psychology)

A common example of this guided imagery. Guided imagery includes focusing on a positive mental image or scene. It may also be known as visualization or guided meditation.One could either visualize peaceful or pleasant; it all depends on personal preference. Medical News Today indicates that guided imagery relieves pain, alleviates stress, reduces anxiety, decreases depressive symptoms, and improves sleep quality . This is commonly practiced at hospitals with the guidance needed, but there is also a way to do this at home. Multiple videos or audio are out there to help guide when lacking a guide. For example, the National Health Service (NHS) provides information about guided imagery and links audio with someone guiding the process . Additionally, they recommend doing the exercises anywhere from 15-30 minutes, practicing in an uninterrupted setting, and that for the first two weeks, practice it twice a day until you and your mind master it.

Along with taking walks, yoga is another technique known for its relaxation benefits. Dr. Nevins of the American Osteopathic Association and the National Library of Medicine state that practicing yoga regularly creates mental clarity and calmness increases body awareness, relieves chronic stress patterns, calms the mind, centers attention, and sharpens concentration . Combining deep breathing, gentle stretching, and mindful movements, yoga activates the body’s relaxation response, helping to calm the nervous system. This allows for lowering stress hormones, releasing tensions, and alleviating physical symptoms of stress, such as headaches or back pain. Yoga can also offer mental health benefits by emphasizing mindfulness, which involves being present and focusing on the breath. This practice helps quiet the mind, reduces mental chatter, and promotes inner peace. Dr. Nevins notes that yoga’s ability to create mental clarity, calmness, and center attention can make it an effective tool for relieving chronic stress. Whether practiced for a few minutes or a more extended session, yoga helps center the mind, increase focus, and provide a deep sense of relaxation, making it a valuable part of a mental self-care routine.

Much like yoga, Tai Chi and Qigong involve flowing movements coupled with mental focus and breathing changes. Evidence from randomized controlled trials in Science Direct suggests that Tai Chi and Qigong may be effective in reducing depressive symptoms, stress, anxiety, and mood disturbances . Tai Chi’s focus on deep, rhythmic breathing promotes relaxation. The practice encourages a meditative state that reduces mental tension and calms the mind. It also helps lower stress hormones, leading to a sense of inner peace and relaxation. Cleveland Clinic references a study by Wiley Online Library stating that after 12 weeks of practicing Tai Chi, it reduced “healthy but stressed” people’s anxiety levels. Another benefit of Tai Chi is that it is more accessible because one does not need to be as flexible as one would be in Yoga. Because it is not a strength exercise, they recommend practicing it for 20 minutes daily since the body will not need recovery time .