Stress is an inevitable part of life, stemming from various situations, ranging from minor inconveniences like traffic jams to more profound concerns such as a loved one’s serious illness. Regardless of the trigger, stress triggers a physiological response in our bodies. It accelerates our heart rate, quickens our breathing, and tenses our muscles.

This natural “stress response” is a survival mechanism honed in our evolutionary past to help us deal with life-threatening situations like animal attacks or natural disasters. In our modern world, we seldom face such physical dangers, but the challenges of daily life can still activate this stress response. While it’s impossible to eliminate all sources of stress, we can learn healthier ways to cope with it.

Below are six relaxation techniques that can help you induce the relaxation response and reduce stress:

1. Breath Focus

This technique involves taking slow, deep breaths (often called abdominal or belly breathing). As you breathe deeply, you gently detach your mind from distracting thoughts and sensations. Breath focus can be especially beneficial for individuals with eating disorders, as it helps foster a positive connection with their bodies. However, it may not be suitable for those with respiratory or heart problems that hinder deep breathing.

2. Body Scan

This method combines breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you concentrate on individual body parts or muscle groups, releasing any physical tension you detect mentally. The body scan technique enhances your awareness of the mind-body connection, although it may be less effective for individuals with recent surgeries or body image concerns.

3. Guided Imagery

In this technique, you imagine soothing scenes, places, or experiences in your mind to induce relaxation and concentration. You can find free apps and online recordings featuring calming imagery—just ensure you choose visuals that resonate with you personally. Guided imagery can help reinforce a positive self-image, though it may pose challenges for those with intrusive thoughts or difficulty creating mental images.

4. Mindfulness Meditation

This practice involves sitting comfortably, focusing on your breath, and redirecting your thoughts to the present moment, avoiding dwelling on the past or future. Mindfulness meditation has gained popularity in recent years and may be beneficial for individuals dealing with anxiety, depression, or chronic pain.

5. Yoga, Tai Chi, and Qigong

These ancient practices blend rhythmic breathing with postures or flowing movements. The physical aspect of these activities provides a mental focus that diverts your attention from racing thoughts. Additionally, they improve flexibility and balance. However, consult your doctor before starting if you have health issues, aren’t usually physically active, or have a painful condition.

6. Repetitive Prayer

In this technique, you silently repeat a short prayer or phrase while practicing breath focus. This approach may be appealing if spirituality or religion holds personal significance for you.

Experts recommend trying multiple techniques to discover which works best for you, rather than selecting just one. Aim to practice for at least 20 minutes a day, though even a few minutes can offer benefits. The more consistently and longer you engage in these relaxation techniques, the more significant the stress reduction and overall well-being you can achieve.