Abundant research shows that Physical Relaxation Exercises can help reduce stress, decrease symptoms of anxiety and depression, and improve our mental health. Relaxation exercises most frequently used in therapy include Diaphragmatic Breathing, Progressive Muscle Relaxation (PMR), Guided Imagery, and Medical Hypnosis. Outside of conventional therapy, mind-body exercises like yoga and tai chi not only reduce perceived stress but also improve heart rate variability, reflecting enhanced autonomic regulation and stress resilience.

Relaxation exercises can be a great addition to in-session work, and the outcomes are better when we practice them regularly — including outside of the sessions.

Here are the resources that offer guidance and support for doing practicing outside of the session.

Progressive Muscle Relaxation

• Traditional 40-minute Progressive Muscle Relaxation

  This exercise is the most validated by research. It offers a guided, concrete, and active practice that can help reduce stress, decrease physical and emotional symptoms of anxiety, and decrease insomnia.

• Brief 15-minute Progressive Muscle Relaxation and another Brief PMR

  These exercises are great stepping stones towards completing the 40-minute PMR, or as stand-alone exercises when briefer practices are more beneficial.