Quick Overview: Relaxation practices are intended to bring about the body’s relaxation response. The National Center for Complementary and Integrative Health describes that response as the opposite of the stress response and characterizes it by slower breathing, lower blood pressure, and a reduced heart rate. Relaxation response and therapy can relate because the National Institute of Mental Health lists mindfulness and relaxation techniques, including meditation and breathing exercises, among elements that psychotherapy can include. This does not establish that a particular practice will be included in a particular course of therapy or determine an individual outcome.
Understanding the Relaxation Response
The National Center for Complementary and Integrative Health describes relaxation techniques as practices intended to bring about the body’s relaxation response. In that description, the relaxation response is the opposite of the stress response and is characterized by slower breathing, lower blood pressure, and a reduced heart rate.
This description identifies the intended bodily response associated with relaxation techniques. It does not establish what a particular person will experience, whether a particular technique will be included in therapy, or what outcome will follow from using a practice.
Relaxation techniques include several distinct practices
The National Center for Complementary and Integrative Health lists several types of relaxation techniques. Progressive relaxation, also called progressive muscle relaxation, involves tensing different muscles and then releasing the tension. Autogenic training uses mental exercises involving relaxation and autosuggestion. Guided imagery, or visualization, involves picturing objects, scenes, or events associated with relaxation or calmness and attempting to produce a similar feeling in the body.
The same source describes biofeedback-assisted relaxation as using feedback, usually from an electronic device, to recognize and manage bodily responses. It describes self-hypnosis programs as learning to produce the relaxation response when prompted by a phrase or nonverbal cue. Breathing exercises may involve focusing on slow, deep breaths, also called diaphragmatic breathing.
The source also states that massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response. Its discussion of relaxation techniques does not establish that these practices have the same methods, uses, or results.
Intended effects are not individual predictions
A practice being intended to bring about the relaxation response is not the same as a prediction about any individual result. The available information does not determine personal fit or outcomes for an individual reader.
The National Center for Complementary and Integrative Health discusses research on several health-related topics and notes limits in parts of that research. For example, its discussion of slow breathing exercises and blood pressure describes differences in study methods, short follow-up periods, and a high risk of bias. It also states that the studies did not examine whether slow breathing exercises influenced health outcomes such as stroke or heart attack.
How Relaxation Response and Therapy Can Relate
The National Institute of Mental Health describes psychotherapy as a variety of treatments that aim to help a person identify and change troubling emotions, thoughts, and behaviors. It states that elements of psychotherapy can include mindfulness and relaxation techniques, such as meditation and breathing exercises.
This establishes that relaxation practices may be among psychotherapy elements. It does not establish that every psychotherapy approach uses them, that a specific therapist uses them, or that a particular technique will be part of a particular service.
Psychotherapy can include more than relaxation techniques
According to the National Institute of Mental Health, psychotherapy may include helping a person recognize automatic ways of thinking that are inaccurate or harmful; identifying ways to cope with stress and developing problem-solving strategies; examining interactions with others; tracking emotions and behaviors; and using supportive counseling to explore troubling issues and receive emotional support.
The same organization states that therapists may use a primary approach or incorporate elements from multiple approaches depending on their training, the disorder being treated, and the needs of the person receiving treatment. This information does not identify the approach used by any specific practice or clinician.
Questions can clarify a therapist’s approach
The National Institute of Mental Health states that a preliminary conversation can help a person understand how treatment will proceed. It suggests questions about the therapist’s specialty, the approach they use, whether they practice a particular type of therapy, the rationale and evidence base for that therapy, therapy goals, and how progress will be assessed.
For relaxation response and therapy, a direct question can clarify whether mindfulness techniques, meditation, breathing exercises, or other relaxation practices are among the topics a therapist may discuss. The available sources do not establish an answer for any particular therapist without asking that therapist.
Practice Note: Rooted Integrative Therapy lists individual therapy among its services. Its FAQs describe scheduling a consultation call as the first step, with an opportunity to ask questions and consider fit. Rooted Integrative Therapy lists Alina Hovsoyan, LCSW, on its About page.
Reflection Questions About the Available Information
| Question | What the available information establishes |
|---|---|
| What is the relaxation response? | It is described by the National Center for Complementary and Integrative Health as the opposite of the stress response. |
| What bodily characteristics does that source name? | Slower breathing, lower blood pressure, and a reduced heart rate. |
| What are examples of relaxation techniques? | The source lists progressive relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, self-hypnosis, and breathing exercises. |
| Can psychotherapy include relaxation practices? | The National Institute of Mental Health lists mindfulness and relaxation techniques, including meditation and breathing exercises, among psychotherapy elements. |
| What remains unanswered by general information? | Whether a particular practice will be included in a particular course of therapy or what result it will have for an individual. |
Questions to Bring to a Consultation
- How do you describe your approach to individual therapy?
- Do you discuss mindfulness techniques, meditation, or breathing exercises?
- What is the rationale for the approaches you use?
- What are the goals of therapy in the service I am asking about?
- How do you assess progress?
FAQs
What is the relaxation response?
The National Center for Complementary and Integrative Health describes the relaxation response as the opposite of the stress response. It characterizes the response by slower breathing, lower blood pressure, and a reduced heart rate.
Are breathing exercises relaxation techniques?
Yes. The National Center for Complementary and Integrative Health lists breathing exercises as a type of relaxation technique and describes them as focusing on slow, deep breaths, also called diaphragmatic breathing.
Can mindfulness techniques be part of psychotherapy?
The National Institute of Mental Health lists mindfulness and relaxation techniques, including meditation and breathing exercises, among elements that psychotherapy can include. This does not establish that they are part of every psychotherapy approach.
Does Rooted Integrative Therapy offer individual therapy?
Yes. Rooted Integrative Therapy lists individual therapy among its services. It offers in-person therapy near Orem and Provo, with virtual therapy across Utah.
Sources and Further Reading
Sources used for this article:
- nccih.nih.gov: Relaxation Techniques What You Need To Know
- National Institute of Mental Health: Psychotherapies
A Grounded Next Step
Rooted Integrative Therapy’s Connect page invites inquiries and appointment requests through its contact details or form. Its FAQs describe a consultation call as a first step for asking questions and considering fit. You can use the Connect page to request a consultation.
Please do not include urgent or highly sensitive clinical information in a general inquiry.
This article is for general education only. It is not a diagnosis, treatment plan, or substitute for individualized mental-health care. A qualified mental-health professional can help you consider what fits your circumstances.