ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

4 Ways to Relieve Stress and Anxiety: Easy Relaxation Techniques

Updated on December 9, 2019
Relieve stress and anxiety by practicing mindful meditation techniques.
Relieve stress and anxiety by practicing mindful meditation techniques. | Source

Tips for How to Relieve Stress and Anxiety

Working a regular nine-to-five job five days a week can even drive the most level-headed person on the planet to the brink of insanity. Often, all we have to look forward to is the weekend and the annual vacation to recharge the batteries.

Stress can be a burden at times, but it doesn’t always have to be if we know how to manage it properly.

This article will outline tips for how to relieve stress and anxiety with four simple relaxation techniques to help calm your nerves. These methods include deep breathing, body scanning, yoga stretching, and massage therapy.

Use all four techniques or select one that you feel the most comfortable with.

1. Practice Deep Breathing Exercises

When stressed, we often find our minds regretting some past event or becoming anxious about something in the foreseeable future.

When this occurs, the best thing to do is to try and stay present. The more present you are, the less stressed you will be. An effective way of staying in the present moment is to focus on your breathing.

How to Relieve Stress and Anxiety with Breathing Exercises

First, get comfortable and close your eyes. Breath in deeply. Feel your breath entering your nose as you inhale and feel your stomach expanding. Note that it is more effective to breathe from your lower stomach rather than expanding your lungs from your upper chest area.

Next, exhale and feel your breath moving out from the base of your stomach and back out through your nose. It takes some practice, but once you get the hang of breathing in this way you will find yourself in a much deeper relaxed state.

If you ever find your mind wandering and thinking about something stressful, just let the thoughts drift away and go back to “watching” your breathing. This process will make you more in touch with your body’s sensations and will calm your heart rate naturally.

Combine meditation methods of deep breathing and body scanning to relieve stress.
Combine meditation methods of deep breathing and body scanning to relieve stress. | Source

2. Complete a Full Body Scan

One of the most effective techniques of mindful meditation is doing a body scan.

The aim of the body scan is to focus your mind on the physical sensations within each part of your body. This lets you shift your attention away from your persistent thoughts and rumination.

Again, if you ever find yourself thinking about something else, then that is okay. Just make a note of it, let it go, and continue on with the body scan.

How to Relieve Stress and Anxiety with Body Scans

Find a quiet place to sit and position yourself similar to how you did for the breathing method. Doing this while you are sitting up in bed before you sleep or when you get up in the morning are ideal times. You could even do it in the bathroom where nobody will bother you.

To begin, close your eyes and pick a part of the body to start on. You may want to start at your toes and move up gradually towards your head.

When you begin concentrating on your toes, feel the sensations within them.

Types of Sensations

  • Are they cold or warm?
  • Are they loose or tense?
  • Is there any pain?

If they are feeling stiff, try to relax them. Feel them loosen up. Visualization methods, such as imagining ice melt into water and then into vapor can be helpful to ease the tension.

Next, shift up from your toes and focus on your whole foot. Do the same thing that you did for your toes.

This is the process that you should follow for your entire body. Practice the same technique all the way up from your feet to your mid-section, back, neck, and head.

After you have spent a few minutes easing the tension in your head, finish up the body scan by concentrating on your entire body as a complete entity. It will take some practice, but the more you do it, the more you will benefit from the daily body scan method.

3. Practice Yoga and Stretching

Yoga has tremendous benefits to your long-term health if you practice it regularly. Combining yoga with proper breathing techniques on a daily basis will help relieve stress and anxiety.

The only thing you have to lose is time, but it’s certainly time well spent!

If you are unfamiliar with yoga, there are several resources online that can get you started with some simple poses. You may even know how to do some positions without even realizing it.

Many of the poses are the same as you would do while stretching to warm up before your regular exercise routine at the gym. While you are performing the stretch, remember to focus on your breathing simultaneously.

Basically, yoga is stretching accompanied with breathing techniques allowing one to become fully present in the moment. It can be quite practical, plus an extremely effective practice for relieving stress and even losing weight.

Yoga promotes better health and weight loss
Yoga promotes better health and weight loss | Source

4. Massage Your Body

Take a time out from a rough work week and make an appointment for a body massage. Getting a professional massage can relieve tension in muscles while helping heal your aches and pains.

Alternatively, if you don’t want to spend the money on a massage, you could try some self-massage techniques.

How to Relieve Stress and Anxiety with Massage

For instance, rub your own shoulders and neck for a few minutes. Often you will be surprised about how much built up tension is released when you try this. Focus on massaging other key pressure points, such as your palms, feet and even parts of your head.

Some personal massage machines are also quite effective and reasonably affordable. Quality massage chairs can be bought for under $1,000 dollars, while cheaper devices can also provide relief at a fraction of that cost.

To sum up, stress can be easily managed by combining a number of relaxation techniques, such as focusing on breathing, practicing yoga and utilizing massage therapy on a consistent basis. Understanding how to relieve stress and anxiety takes time but can be achieved with patience and practice.

BONUS: Relief Stress by Changing Your Diet

Another effective method for relieving stress is changing your eating habits. For instance, cutting down on caffeine and substituting coffee with decaf or tea is helpful.

Visit Health Benefits 101 to learn more about natural ways to reduce stress with diet.

Watch How to Relieve Stress and Anxiety

What method do you use the most to relieve stress and anxiety?

See results


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)