Deep Breathing Techniques:

Practice: Techniques like diaphragmatic breathing where the focus is on slow, deep breaths to activate the body’s relaxation response.

Science: Deep breathing exercises have been shown to decrease stress, reduce anxiety, and improve cardiovascular health.

Guided Imagery:

Practice: Involves visualizing calming and peaceful images or scenarios to relax the mind and body.

Science: Guided imagery can help lower stress and anxiety, improve mood, and reduce pain perception.

Body Scan Meditation:

Practice: A mindfulness practice that involves mentally scanning the body for areas of tension and consciously releasing it.

Science: Body scan meditation is known to reduce stress, improve well-being, and can aid in reducing chronic pain.

Loving-Kindness Meditation (Metta):

Practice: Focuses on developing feelings of goodwill, kindness, and warmth towards others and oneself.

Science: Research indicates that Loving-Kindness Meditation can increase positive emotions, reduce negative emotions, and improve interpersonal relationships.

Yoga Nidra:

Practice: A form of guided meditation also known as “yogic sleep” that induces deep relaxation while maintaining consciousness.

Science: Yoga Nidra has been found to reduce anxiety, improve sleep, and enhance overall emotional well-being.

Autogenic Training:

Practice: A relaxation technique that involves repeating a set of visualizations and affirmations to induce bodily sensations of warmth and heaviness, aiming for systemic relaxation.

Science: It’s effective for stress reduction and has been used to treat anxiety disorders and stress-related health problems.