









© Thinkstock

Relaxation Techniques for Health: 

An Introduction 

Relaxation techniques include a number of practices such as 

progressive relaxation, guided imagery, biofeedback, self-hypnosis, 

and deep breathing exercises. The goal is similar in all: to 

consciously produce the body’s natural relaxation response, 

characterized by slower breathing, lower blood pressure, and a 

feeling of calm and well-being. 

Relaxation techniques (also called relaxation response techniques) 

may be used by some to release tension and to counteract the ill 

effects of stress. Relaxation techniques are also used to induce 

sleep, reduce pain, and calm emotions. This fact sheet provides a 

general overview of relaxation techniques and suggests sources for 

additional information. 

Key Points 

Relaxation techniques are used for a variety of health-related 

purposes, such as counteracting the effects of stress on the body. 

Most relaxation techniques can be self-taught and self-administered. 

Relaxation techniques are generally safe, but there is limited 

evidence of usefulness for specific health conditions. Research is 

under way to find out more about relaxation and health outcomes. 

Do not use relaxation techniques as a replacement for conventional 

care or to postpone seeing a doctor about a medical problem. 

Tell your health care providers about any complementary and 

alternative practices you use. Give them a full picture of what 

you do to manage your health. This will help ensure coordinated 

and safe care. 

About Relaxation Techniques 

Relaxation is more than a state of mind; it physically changes the 

way your body functions. When your body is relaxed breathing 

slows, blood pressure and oxygen consumption decrease, and some 

people report an increased sense of well-being. This is called the 

“relaxation response.” Being able to produce the relaxation response 
 

 

 

	 

	 

	 

	 

	 

	 

using relaxation techniques may counteract the effects of long-term stress, which may 

contribute to or worsen a range of health problems including depression, digestive disorders, 

headaches, high blood pressure, and insomnia. 

Relaxation techniques often combine breathing and focused attention on pleasing thoughts 

and images to calm the mind and the body. Most methods require only brief instruction from a 

book or experienced practitioner before they can be done without assistance. These 

techniques may be most effective when practiced regularly and combined with good nutrition, 

regular exercise, and a strong social support system. 

The relaxation response techniques covered in this fact sheet include: 

Autogenic training. When using this method, you focus on the physical sensation of your 

own breathing or heartbeat and picture your body as warm, heavy, and/or relaxed. 

Biofeedback. Biofeedback-assisted relaxation uses electronic devices to teach you how to 

consciously produce the relaxation response. Biofeedback is sometimes used to relieve 

conditions that are caused or worsened by stress. 

Deep breathing or breathing exercises. To relax using this method, you consciously slow 

your breathing and focus on taking regular and deep breaths. 

Guided imagery. For this technique, you focus on pleasant images to replace negative or 

stressful feelings and relax. Guided imagery may be directed by you or a practitioner through 

storytelling or descriptions designed to suggest mental images (also called visualization). 

Progressive relaxation (also called Jacobson’s progressive relaxation or progressive muscle 

relaxation). For this relaxation method, you focus on tightening and relaxing each muscle 

group. Progressive relaxation is often combined with guided imagery and breathing exercises. 

Self-Hypnosis. In self-hypnosis you produce the relaxation response with a phrase or 

nonverbal cue (called a “suggestion”). Self-hypnosis may be used to relieve pain (tension 

headaches, labor, or minor surgery) as well as to treat anxiety and irritable bowel syndrome. 

Mind and body practices, such as meditation and yoga are also sometimes considered 

relaxation techniques. You can read more about these practices in the National Center for 

Complementary and Alternative Medicine’s (NCCAM) fact sheets Meditation: An Introduction at 

nccam.nih.gov/health/meditation/overview.htm and Yoga for Health: An Introduction at 

nccam.nih.gov/health/yoga/introduction.htm. 

Use of Relaxation Techniques for Health in the United States 

People may use relaxation techniques as part of a comprehensive plan to treat, prevent, or 

reduce symptoms of a variety of conditions including stress, high blood pressure, chronic pain, 

insomnia, depression, labor pain, headache, cardiovascular disease, anxiety, chemotherapy 

side effects, and others. 

According to the 2007 National Health Interview Survey, which included a comprehensive 

survey of complementary and alternative medicine (CAM) use by Americans, 12.7 percent of 

American adults used deep-breathing exercises, 2.9 percent used progressive relaxation, and 

2 
 

	 

	 

	 

	 

2.2 percent used guided imagery for health purposes. Most of those people reported using a 

book to learn the techniques rather than seeing a practitioner. 

How Relaxation Techniques May Work 

To understand how consciously producing the relaxation response may affect your health, it is 

helpful to understand how your body responds to the opposite of relaxation—stress. 

When you’re under stress, your body releases hormones that produce the “fight-or-flight 

response:” Heart rate and breathing rate go up and blood vessels narrow (restricting the flow of 

blood). This response allows energy to flow to parts of your body that need to take action, for 

example the muscles and the heart. However useful this response may be in the short term, 

there is evidence that when your body remains in a stress state for a long time, emotional or 

physical damage can occur. Long-term or chronic stress (lasting months or years) may reduce 

your body’s ability to fight off illness and lead to or worsen certain health conditions. Chronic 

stress may lead to high blood pressure, headaches, stomach ache, and other symptoms. Stress 

may worsen certain conditions, such as asthma. Stress also has been linked to depression, 

anxiety, and other mental illnesses. 

In contrast to the stress response, the relaxation response slows the heart rate, lowers blood 

pressure, and decreases oxygen consumption and levels of stress hormones. Because relaxation 

is the opposite of stress, the theory is that voluntarily creating the relaxation response through 

regular use of relaxation techniques could counteract the negative effects of stress. 

Status of Research on Relaxation Techniques 

In the past 30 years, there has been considerable interest in the relaxation response and how 

inducing this state may benefit health. Research has focused primarily on illness and 

conditions in which stress may play a role either as the cause of the condition or as a factor 

that can make the condition worse. 

Currently, there is some evidence that relaxation techniques may be an effective part of an 

overall treatment plan for some disorders, including: 

Anxiety. Studies have suggested that relaxation may assist in the treatment of phobias or 

panic disorder. Relaxation techniques have also been used to relieve anxiety for people in 

stressful situations, such as when undergoing a medical procedure. 

Depression. In 2008, a major review of the evidence for relaxation in the treatment of 

depression found that relaxation techniques were more effective than no treatment for 

depression, but not as effective as cognitive-behavioral therapy. 

Headache. There is some evidence that biofeedback and other relaxation techniques may 

be helpful for relieving tension or migraine headaches. In some cases, these mind and body 

techniques were more effective than medications for reducing the frequency, intensity, 

and severity of headaches. 

Pain. Some studies have shown that relaxation techniques may help reduce abdominal 

and surgery pain. 

3 
	 

	 

	 

	 

	 

	 

	 

	 

	 

	 

	 

The results of research on relaxation to promote overall health or well-being or to treat other 

health conditions have been mixed or unclear. These conditions include: 

High blood pressure. A 2008 review of evidence for relaxation in the treatment of high 

blood pressure found some evidence that progressive muscle relaxation lowered blood 

pressure a small amount. However, the review found no evidence that this effect was 

enough to reduce the risk of heart disease, stroke, or other health issues due to high blood 

pressure. In a recent randomized controlled trial, 8 weeks of relaxation response/stress 

management was shown to reduce systolic blood pressure in hypertensive older adults, 

and some patients were able to reduce hypertension medication without an increase in 

blood pressure. 

Asthma. Several reviews of the literature have suggested that relaxation techniques, 

including guided imagery, may temporarily help improve lung function and quality of life 

and relieve anxiety in people with asthma. A more recent randomized clinical trial of 

asthma found that relaxation techniques may help improve immune function. More 

studies are needed to confirm this finding. 

Nausea. Relaxation techniques may help relieve nausea caused by chemotherapy. 

Fibromyalgia. Although some preliminary studies report that using relaxation or guided 

imagery techniques may sometimes improve pain and reduce fatigue from fibromyalgia, 

more research is needed. 

Irritable bowel syndrome. Some studies have indicated that relaxation techniques may 

prevent or relieve symptoms of irritable bowel syndrome (IBS) in some participants. One 

review of the research found some evidence that self-hypnosis may be useful in the 

treatment of IBS. 

Heart disease and heart symptoms. Researchers have looked at relaxation techniques for 

the treatment of angina and the prevention of heart disease. When a cardiac rehabilitation 

program was combined with relaxation response training in a clinic, participants 

experienced significant reductions in blood pressure, decreases in lipid levels, and 

increases in psychological functioning when compared to participants’ status before the 

program. Although studies have shown that relaxation techniques combined with other 

lifestyle changes and standard medical care may reduce the risk of recurrent heart attack, 

more study is needed. 

Insomnia. There is some evidence that relaxation techniques can help in treating 

chronic insomnia. 

Researchers have found some evidence on the effectiveness of relaxation techniques for: 

Temporomandibular disorder (pain and loss of motion in the jaw joints). A review of the 

literature found that relaxation techniques and biofeedback were more effective than 

placebo in decreasing pain and increasing jaw function. 

Ringing in the ears. Use of relaxation exercises may help patients cope with the condition. 

Smoking cessation. Relaxation exercises may help reduce the desire to smoke. 

Overactive bladder. Bladder re-training combined with relaxation and other exercises may 

help control urinary urgency. 

4 
 









	 

	 







Nightmares. Relaxation exercises may be effective in treating nightmares of unknown 

cause and those associated with posttraumatic stress disorder. 

Hot flashes. Relaxation exercises involving slow, controlled deep breathing may help 

relieve hot flashes associated with menopause. 

Researchers have found no significant change in outcomes from relaxation techniques used 

during cardiac catheterization. However, patients experienced less distress prior to the 

procedure. Future research may investigate whether this has any long-term effect on outlook 

and recovery. 

Many of the studies of relaxation therapy and health have followed a small number of patients 

for weeks or months. Longer studies involving more participants may reveal more about the 

cumulative effects of using relaxation techniques regularly. 

NCCAM-Funded Research 

NCCAM-supported studies have been investigating: 

Progressive relaxation and massage therapy for relieving low-back pain 

The effect of the relaxation response on blood pressure, stress hormones, and 

psychological well-being in older adults with hypertension 

Acupuncture and relaxation training for relieving stomach symptoms for people taking 

HIV medications. 

Side Effects and Risks 

Relaxation techniques are generally considered safe for healthy people. There have been 

rare reports that certain relaxation techniques might cause or worsen symptoms in people 

with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma. People 

with heart disease should talk to their doctor before doing progressive muscle relaxation. 

Relaxation techniques are often used as part of a treatment plan and not as the sole 

treatment for potentially serious health conditions. 

Training, Licensing, and Certification 

There is no formal credential or license required for practicing or teaching most relaxation 

techniques. However, the techniques may be used or taught by licensed professionals, 

including physicians, recreational therapists, and psychologists. 

If You Are Thinking About Using Relaxation Techniques for Health 

Do not use relaxation techniques as a replacement for conventional care or to postpone 

seeing a doctor about a medical problem. 

Ask about the training and experience of the practitioner or instructor you are considering 

for any CAM practice. 

5 
 

	 

	 

Look for published research studies on relaxation for the health condition in which you are 

interested. Remember that some claims for using relaxation therapies may exceed the 

available scientific evidence. 

Tell all your health care providers about any complementary and alternative practices you 

use. Give them a full picture of what you do to manage your health. This will help ensure 

coordinated and safe care. For tips about talking with your health care providers about 

CAM, see NCCAM’s Time to Talk campaign at nccam.nih.gov/timetotalk/. 

Selected References 

Barnes PM, Bloom B, Nahin R. Complementary and alternative medicine use among adults and children: United States, 

2007. CDC National Health Statistics Report #12. 2008. 

Beard C, Stason WB, Wang Q, et al. Effects of complementary therapies on clinical outcomes in patients being treated 

with radiation therapy for prostate cancer. Cancer. 2010;117(1):96-102. 

Benson H, Casey A, Dadoly A, et al., eds. Stress Management: Approaches for preventing and reducing stress. A Harvard 

Medical School Special Health Report. Boston, MA: Harvard Medical School; 2008. 

Casey A, Chang BH, Huddleston J, et al. A model for integrating a mind/body approach to cardiac rehabilitation: 

outcomes and correlators. Journal of Cardiopulmonary Rehabilitation and Prevention. 2009;29(4):230-238. 

Dickinson H, Campbell F, Beyer F, et al. Relaxation therapies for the management of primary hypertension in adults: a 

Cochrane review. Journal of Human Hypertension. 2008;22(12):809-820. 

Dusek JA, Benson H. Mind-body medicine: a model of the comparative clinical impact of the acute stress and 

relaxation responses. Minnesota Medicine. 2009;92(5):47-50. 

Dusek JA, Hibberd PL, Buczynski B, et al. Stress management versus lifestyle modification on systolic hypertension and 

medication elimination: a randomized trial. Journal of Alternative and Complementary Medicine. 

2008;14(2):129-138. 

Jorm AF, Morgan AJ, Hetrick SE. Relaxation for depression. Cochrane Database of Systematic Reviews. 2008;(4):CD007142. 

Accessed at www.cochrane.org/reviews on February 2, 2010. 

Lahmann C, Henningsen P, Schulz C, et al. Effects of functional relaxation and guided imagery on IgE in dust-mite 

allergic adult asthmatics: a randomized, controlled clinical trial. Journal of Nervous and Mental Disease. 

2010;198(2):125-130. 

Nahin RL, Barnes PM, Stussman BJ, et al. Costs of Complementary and Alternative Medicine (CAM) and Frequency of 

Visits to CAM Practitioners: United States, 2007. CDC National Health Statistics Report #18. 2009. 

For More Information 

NCCAM Clearinghouse 

The NCCAM Clearinghouse provides information on CAM and NCCAM, including publications 

and searches of Federal databases of scientific and medical literature. The Clearinghouse does 

not provide medical advice, treatment recommendations, or referrals to practitioners. 

Toll-free in the U.S.: 1-888-644-6226 

TTY (for deaf and hard-of-hearing callers): 1-866-464-3615 

Web site: nccam.nih.gov 

E-mail: info@nccam.nih.gov 

6 
PubMed® 

A service of the National Library of Medicine, PubMed contains publication information and (in 

most cases) brief summaries of articles from scientific and medical journals. 

Web site: www.ncbi.nlm.nih.gov/sites/entrez 

ClinicalTrials.gov 

ClinicalTrials.gov is a database of information on federally and privately supported clinical 

trials (research studies in people) for a wide range of diseases and conditions. It is sponsored 

by the National Institutes of Health and the U.S. Food and Drug Administration. 

Web site: www.clinicaltrials.gov 

The Cochrane Database of Systematic Reviews 

The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews 

produced by the Cochrane Library, an international nonprofit organization. The reviews 

summarize the results of clinical trials on health care interventions. Summaries are free; fulltext reviews are by subscription only. 

Web site: www.thecochranelibrary.com/view/0/index.html 

Research Portfolio Online Reporting Tools Expenditures & Results (RePORTER) 

RePORTER is a database of information on federally funded scientific and medical research 

projects being conducted at research institutions. 

Web site: projectreporter.nih.gov 

Acknowledgments 

NCCAM thanks the following people for their technical expertise and review of this 

publication: Herbert Benson, M.D., the Benson-Henry Institute, and Mind/Body Medical 

Institute, Harvard Medical School; Jeffery Dusek, Ph.D., Penny George Institute for Health and 

Healing, Abbott Northwestern Hospital; Janice Kiecolt-Glaser, Ph.D., The Ohio State University 

College of Medicine; John Glowa, Ph.D., and John (Jack) Killen, Jr., M.D., NCCAM. 

7 


This publication is not copyrighted and is in the public domain.
 

Duplication is encouraged.
 

NCCAM has provided this material for your information. It is not intended to substitute 

for the medical expertise and advice of your primary health care provider. We encourage 

you to discuss any decisions about treatment or care with your health care provider. The 

mention of any product, service, or therapy is not an endorsement by NCCAM. 

National Institutes of Health 

U.S. Department of Health and Human Services 

D461 

Created August 2011