Many therapists and counsellors around the world use relaxation techniques during their sessions. Relaxation helps to reduce stress and anxiety. Reducing anxiety and stress both are beneficial to mental and physical health. Benefits can be listed as follows, 

• Boost immunity 

• Improves wound healing 

• Reduce complications of NCDs like diabetes, high blood pressure and other infections.

• Improves concentration and mental clarity

• Reduce the effects of negative emotions related with  jealousy, hate, sadness and low self esteem.

Relaxation techniques can be divided into two types as physical techniques and mental techniques. Yoga stretching, progressive muscular relaxation and breathing exercises are physical techniques. Autogenic suggestions, imaginary & relaxing self talk, meditation and listening to relaxing music  are mental techniques. 

According to the studies done by psychologists and neuroscientists it has been proved that  certain parts of the brain is related with anxiety and stress. They have found by reducing the functioning  of those parts of the brain to some extent leads to reduced stress and anxiety. 

The most common relaxation technique is the breathing exercise. It looks very simple but actually difficult to do. The basic idea of this technique is to pay attention to the breath. Before you start this exercise it is better to do the following. 

• Find a suitable place.  (quiet and comfortable place)

•  Inform the people you live with about your relaxation exercise, otherwise they may interrupt you in the middle of the exercise. 

•  Decide suitable time, frequency and the duration. It is not suitable to do breathing exercises before you go to sleep, just after having a meal and when you are hungry. 

•  Wear something comfortable.

After deciding the time, place, duration and all the things that i have mentioned above you can start the exercise.

1. Sit comfortably, and close your eyes.

2. Keep your hands on your thighs. 

3. Take three deep breaths. 

4. Then slowly pay attention to your breath. You don’t have to take deep breaths. Just focus on your breath for about 15 minutes. If your anxiety and stress level is high you can’t do this. Even when you close your eyes you may feel some tense. If you feel so, take deep breaths again until you feel comfortable. Your mind may take your attention away, but try to focus on your breath. After you trained to focus well, you will feel light. It is the best feeling ever. You will feel happy. It is a deep feeling. Stay at that feeling for 15 minutes and then slowly take three deep breaths. 

5.  You can start a self talk now. Think about positive things of yourself and of your life. You can even forgive a wrong doer. 

6. You can start studying or continue your daily chores or work now.