Relaxation techniques
Deep Breathing (Diaphragmatic Breathing)
Inhale deeply through your nose, expanding your diaphragm.
Hold your breath for a few seconds.
Exhale slowly and completely through your mouth.
Repeat several times.
Mindfulness Meditation
Focus your attention on the present moment without judgment.
Pay attention to your breath, bodily sensations, or an object in your environment.
Allow thoughts to come and go without getting attached to them.
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Box Breathing (4-4-4-4)
Inhale for a count of 4.
Hold your breath for a count of 4.
Exhale for a count of 4.
Hold your breath for a count of 4.
Repeat.
Guided Imagery or Visualization
Close your eyes and imagine a peaceful scene, such as a beach, forest, or meadow.
Visualize the details and immerse yourself in the calming environment.
Autogenic Relaxation
Focus on physical sensations and repeat positive, calming statements to yourself, such as "I am calm and relaxed