Panic Disorder Coping Popular Relaxation Techniques for Anxiety By Katharina Star, PhD facebook linkedin Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Katharina Star, PhD Medically reviewed by Medically reviewed by Steven Gans, MD on August 05, 2016 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Review Board Steven Gans, MD Updated on September 17, 2020 Print More in Panic Disorder Coping Symptoms Diagnosis Treatment Related Conditions Relaxation techniques are strategies used to reduce stress and anxiety. These techniques can also be used to manage symptoms of panic disorder and help a person get through a panic attack. Relaxation techniques work to manage the fight-or-flight response, or stress reaction, that is frequently triggered among people with anxiety disorders. The fight-or-flight reaction is responsible for causing the extreme reactions that typically outweigh any actual threat in the environment. For instance, people with agoraphobia often fear crowded areas or open spaces, where it would be difficult or embarrassing to escape during a panic attack. The fight-or-flight response often causes uncomfortable physical symptoms, such as accelerated heart rate, rapid breathing, and increased sweating. Relaxation techniques have been found to have the opposite effect on the body by improving the relaxation response, lowering heart rate, reducing bodily tensions, decreasing negative thoughts, and boosting self-esteem and problem-solving skills. Listed here are the top 4 relaxation strategies for anxiety. To get the most out of these relaxation techniques, it is important that you practice them often and even at times when you are not feeling highly anxious. Pick a technique that appeals to you and fits in with your lifestyle. Aim to practice it for at least 5-10 minutes a day. Through regular practice, you will be prepared to use the techniques whenever panic and anxiety strike. Deep Breathing Exercises FatCamera / Getty Images Breathing exercises are the foundation of many other relaxation techniques and are very easy to learn. These exercises work to help you breathe slowly and deeply, which can allow you to feel more relaxed. Breathing exercises have been known to make you feel energized and refreshed. Deep breathing also brings your focus and attention to the breathing process, therefore clearing your mind and helping you to control the rhythm of your breath. These exercises can assist with reducing muscle tension, along with improving other common symptoms of panic, such as decreasing rapid heart rate and managing shortness of breath. Take a Few Deep Breaths and Calm Panic Disorder Visualization webphotographeer / Getty Images Visualization is a powerful way to let go of stress and anxiety. Through visualization, you use your imagination to picture yourself in a more calming and serene environment, such as at a beach or in a flower-covered meadow. Visualization works to relax your body and soothe your thoughts. By simply seeing yourself in a more rejuvenating setting, you can actually allow your mind and body to feel as though you are there. How to Use Guided Imagery for Relaxing in 5 Simple Steps Progressive Muscle Relaxation ZenShui/Milena Boniek / Getty Images Progressive muscle relaxation (PMR) is an effective anxiety-reducing technique that involves decreasing the tension throughout your body while calming any anxious thoughts. PMR involves tightening and releasing various muscle groups to lessen bodily tension. By focusing your attention on letting go of stress throughout the body, you are also able to quiet and calm your mind. When practiced over time, PMR can help you recognize when your muscles are constricted and more easily release physical discomfort that is contributing to your anxiety. A Step-by-Step Guide to Using Progressive Muscle Relaxation Yoga and Meditation FatCamera / Getty Images Many people find yoga and meditation to be useful ways to reduce stress and anxiety. Yoga can help you to let go of tension throughout the body, improve concentration, and relax. Meditation can be used alone or as part of yoga practice and is also a great way to assist you in feeling more balanced, calm, and focused. These relaxation techniques can be practiced upon waking to relieve and reduce morning anxiety and start the day feeling refreshed. They can also be used at the end of the day to let go of any built-up stress and tension. Relaxation Techniques and Self-Care Strategies Gary Burchell / Getty Images Relaxation techniques can be even more effective when included with your overall wellness and self-care practices. Self-care strategies consist of activities that enhance your health, including the emotional, physical, spiritual, and relational aspects of your personal wellness. If you have been diagnosed with panic disorder, it can be helpful to attend to your overall self-care practices. These strategies include practicing your relaxation techniques, finding social support, getting enough rest, and taking care of your physical fitness needs. The 7 Best Online Anxiety Support Groups Was this page helpful? Thanks for your feedback! Learn the best ways to manage stress and negativity in your life. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Hayes-skelton SA, Roemer L, Orsillo SM, Borkovec TD. A contemporary view of applied relaxation for generalized anxiety disorder. Cogn Behav Ther. 2013;42(4):292-302. doi:10.1080/16506073.2013.777106 Cleveland Clinic. Agoraphobia. May 8, 2015. Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018;12:397. doi:10.3389/fnhum.2018.00397 Telles S, Gupta RK, Yadav A, Pathak S, Balkrishna A. Hemisphere specific EEG related to alternate nostril yoga breathing. BMC Res Notes. 2017;10(1):306. doi:10.1186/s13104-017-2625-6 Bhimani NT, Kulkarni NB, Kowale A, Salvi S. Effect of Pranayama on stress and cardiovascular autonomic function. Indian J Physiol Pharmacol. 2011;55(4):370-7. Nguyen J, Brymer E. Nature-Based Guided Imagery as an Intervention for State Anxiety. Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858 Li Y, Wang R, Tang J, et al. Progressive muscle relaxation improves anxiety and depression of pulmonary arterial hypertension patients. Evid Based Complement Alternat Med. 2015;2015:792895. doi:10.1155/2015/792895 Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011;4(2):49-54. doi:10.4103/0973-6131.85485 Hunley S. Anxiety.org. Here Are 5 Things You Can Do Yourself to Make Your Anxiety Less Severe. September 16, 2016. Additional Reading Seaward BL. Managing Stress: Principles and Strategies for Health and Wellbeing, Seventh Edition. Burlington, MA: Jones & Bartlett Learning; 2011.