Self-help program
2. Relaxation exercises
When you relax, several chemical processes that help you relax and feel better are activated in the body. For example, the release of serotonin, a neurotransmitter associated with positive mood; dopamine, which functions in the reward system; and oxytocin, which helps reduce anxiety, increases. For this reason, consider consciously planning time to relax into your day.
Watch the video for instructions on calming diaphragmatic breathing
In the video (1:57), Chief Psychologist Jan-Henry Stenberg explains how anxiety and distress can be eased through breathing.
At the beginning of the video, you will hear why shallow breathing often can trigger or prolong anxiety. At 1:00, you will receive instructions for calming diaphragmatic breathing.
Below you will find relaxation exercises that you can try.
Engaging in activities that feel meaningful to you can also help you relax. You will learn strategies for this after the relaxation exercises.
Remember
Do the exercises daily, and sometimes even several times a day.
Practice them regularly for at least 2–3 weeks.
Only after that will you be able to notice the effects.
Information about diaphragmatic breathing
Breathing involves several muscles. The most effective of these is the diaphragm.
Often, when you feel anxious or other stressful situations, you tend to breathe less from your diaphragm. Breathing then becomes shallow and more effortful. The diaphragm tightens, which can increase or even cause feelings of anxiety. This often happens without one noticing it.
Diaphragmatic breathing is calming
In diaphragmatic breathing, the abdomen expands outward during inhalation and lowers during exhalation. The lungs fill with air all the way down.
In shallow and labored breathing, these phases remain incomplete. As a result, shortness of breath may occur.
Breathing from your diaphragm and deepening and calming the breathing rhythm usually increase a sense of calm. This can happen almost immediately.
With proper breathing technique, other muscle groups also relax. When you make sure there is a pause between inhalation and exhalation, you prevent breathing from becoming too rapid.
Breathing anchors you in the present moment
In relaxation and mindfulness exercises, breathing often acts as an anchor. If concentration is difficult or you feel frustrated, attention is brought back to the breath.
Diaphragmatic breathing relieves anxiety
Breathing from your diaphragm is beneficial when you experience feelings of anxiety.
When you feel anxious, you can also consciously go through different muscle groups: relaxing the neck and shoulder muscles, the jaw muscles, and other muscle groups.
Exercise: Diaphragmatic Breathing (0:31)
Goal
You learn to notice your breathing and activate calm diaphragmatic breathing. This alone may be enough to ease feelings of anxiety.
Instructions
- Get into a comfortable position. Don’t cross your legs.
- Place one hand on your chest and the other on your abdomen.
- Breathe in and out slowly.
- Try to ensure that only the hand resting on your abdomen moves during breathing. Your chest should remain still.
- Focus your attention on your breathing, and continue breathing this way for a while.
Practise diaphragmatic breathing beforehand with the help of a video. Do the exercise when you feel anxious and anxiety interferes with your daily activities.
Do the exercise daily and sometimes even several times a day
- Practice regularly for at least 2-3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to activate diaphragmatic breathing whenever you experience symptoms of anxiety.
There are different types of relaxation exercises. You can read more about them below and try which one suits you best. You can return to the exercises whenever you find them helpful.
Exercise: Relax your thoughts (6:23)
Goal
You learn to let go of your thoughts by focusing on your breathing and how your body moves as you breathe.
Instructions
You practice focusing on different muscle groups and your breathing. You learn to let go of thoughts by anchoring yourself in the present moment and observing what is happening in your body.
Practice daily, and sometimes even several times a day
- Practice regularly for at least 2–3 weeks.
- Regular practice helps the benefits last.
You can listen to or read the exercise.
Exercise: Progressive relaxation while seated (07:12)
Goal
You will learn to relax your muscles using a tension-relaxation technique.
Instructions
You will practice focusing on your body and your breathing. Go through different muscle groups by first tensing them and then relaxing them.
Choose a quiet place where you can do the exercise while sitting.
Practice daily and sometimes even several times a day
- Practice regularly for at least 2-3 weeks.
- Regular practice leads to more lasting changes.
With practice, you will learn to relax your muscles whenever you experience symptoms of anxiety.
You can listen to or read the exercise.
Exercise: Progressive relaxation while lying down (12:59)
Goal
You will learn to relax your muscles using a tension-relaxation technique.
Instructions
You will practice focusing on your body and your breathing. You go through different muscle groups by first tensing them and then relaxing them.
For this exercise, find a quiet place where you can lie down on the floor or on a bed.
This uses a similar relaxation technique as the previous exercise, but instead of sitting, the exercise is done lying down. It’s also longer. You can choose the exercise that suits your situation.
Practice daily and sometimes even several times a day
- Practice regularly for at least 2-3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to relax your muscles whenever you experience symptoms of anxiety.
You can do the exercise with a video.
Exercise: Safe place exercise (2:39)
Goal
You learn to imagine a safe place that you can mentally retreat to.
Instructions
Listen to or read the exercise. Use it to imagine a place you like, where you can retreat in your thoughts whenever you feel distressed.
Do the exercise daily and sometimes even several times a day
- Practice regularly for at least 2–3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to use these skills as needed whenever you feel distressed.
The exercise is also available in text form.
Exercise: Grounding exercise (2:20)
Goal
You learn to strengthen the feeling that you’re grounded in your body.
Instructions
Listen to or read the exercise. Use it to focus on the weight of your body. This exercise is also called a grounding exercise.
Do the exercise daily and sometimes even several times a day
- Practice regularly for at least 2–3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to use these skills as needed whenever you feel the need to ground yourself in the present moment.
The exercise is also available in text form.
Exercise: Breathing exercise (4:19)
Goal
You learn to calm yourself through breathing. This is especially helpful when your thoughts feel confused and your emotions are intense.
Instructions
Listen to or read the exercise. Use it to focus your attention on your breathing. In this way, you learn to calm your mind and body.
Do the exercise daily and sometimes even several times a day
- Practice regularly for at least 2-3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to use the skills as needed whenever you feel the need to calm down.
The exercise is also available as a text.
Exercise: Mental imagery exercise (4:22)
Goal
You learn to use mental imagery to relax your body.
Instructions
Listen to or read the exercise. Use it to identify where in your body there is tension. You will relax these areas using soothing mental images.
Do the exercise daily and sometimes even several times a day
- Do the exercise regularly for at least 2-3 weeks.
- Regular practice helps the benefits last.
With practice, you will learn to use the skills as needed whenever you feel the need to relax your body.
The exercise is also available in text form.