Some techniques can be learned by the individual alone, others require more formal instruction. Many people have found that various forms of meditation relieve tension. In general, meditation involves focusing on a thought, word, phrase, or object to calm the mind. Some meditation techniques also involve breathing exercises. Scientists have found that during meditation the body undergoes physical changes, such as slower heartbeat or lower blood pressure, which indicate a state of deep relaxation.
Some people find that simply envisioning peaceful or pleasant scenes helps relieve tension.
Many books explaining other meditation and thought control techniques have been written and are widely available in bookstores and libraries. Other Eastern systems that have been modified and adapted in the West to promote relaxation and peace of mind include some of the Japanese martial arts and the Chinese exercise, tai chi, as well as transcendental meditation and yoga. Because there appears to be a direct connection between mental and muscular tension, some scientists have experimented with relieving mental tension by relaxing the muscles. These types of relaxation techniques are best learned from a therapist. One of the newest relaxation techniques involves biofeedback.