Relaxation Techniques You Can Use Every Day

Eden Kosman
Jul 7
2 min read

Updated: Jul 17

Life can be overwhelming sometimes – between work, family, and obligations, taking time for yourself may seem impossible. According to a 2016 study by TK, 6 out of 10 people feel regularly stressed. And as you probably know, stress can impact both your body and mind. That’s why Edmund Jacobson once said:

“There is probably no more universal remedy in the world than rest.”

In this post, you’ll learn two proven relaxation techniques you can use anytime.

1. Progressive Muscle Relaxation (PMR)

This technique was developed in the 1930s by physician Edmund Jacobson. It involves tensing and then relaxing key muscle groups, one at a time. It helps reduce physical tension and calm the nervous system.

How to do it:

Lie comfortably on your back.
Inhale and tense a muscle group for 4–10 seconds.
Exhale and release the tension.
Wait 10–20 seconds before moving on.

Muscle groups:

Hands
Wrists and forearms
Upper arms
Shoulders
Forehead
Cheeks and jaw
Neck
Chest
Abdomen
Hips and buttocks
Thighs
Lower legs
Toes

2. Autogenic Training

Autogenic training was developed in the 1920s by psychologist Johannes Heinrich Schultz. Through self-suggestion and imagery, you can induce deep relaxation – ideal for relieving stress and anxiety.

You can do this lying down or sitting comfortably. Mentally repeat the following phrases slowly:

Calmness: “I am completely calm.”
Heaviness: “My arms and legs are heavy.”
Warmth: “My arms and legs are warm.”
Breathing: “My breath flows calmly and evenly.”
Heartbeat: “My heart beats calmly and regularly.”
Sunshine: “My body feels warmly sunlit.”
Clear mind: “My head is clear, and my forehead is cool.”
Awakening: Wiggle your fingers and slowly open your eyes.

Which technique suits you best?

Try both several times and notice what works for you. Regular practice, especially in stressful times, will help you find inner calm and restore your energy. As John Steinbeck put it: