Relaxation Is a Skill, Not a Command
Telling yourself to relax often has the opposite effect. It can be easier to give attention something simple to do and let calm arrive indirectly.
A Few Techniques to Experiment With
Lengthen the Exhale
Breathe comfortably and allow the exhale to become slightly longer than the inhale. Avoid straining or taking unusually large breaths; the intention is ease rather than performance.
Use the Senses
Notice several things you can see, hear, and physically feel. This can help bring attention out of a racing mental story and back into the room.
Guided Imagery
Picture a place that feels steady or spacious and notice its colors, sounds, temperature, and textures. The image does not need to be perfectly clear to be useful.
Meditation and Gentle Movement
A short period of meditation, stretching, walking, or slow movement may be more accessible than trying to sit completely still. Different nervous systems settle in different ways.
Relaxation and Hypnosis Are Related, but Not the Same
Relaxation may be part of hypnosis, but hypnotherapy also uses focused attention to work with a specific habit, reaction, belief, or goal. If the same stress response keeps returning, relaxation can provide support while deeper work addresses the pattern maintaining it.