Promoting Relaxation Through Visualization

We have all encountered stressful situations in life. We can become anxious when driving, when we are performing in front of others, when we have to receive feedback from others, and even when we have to meet our own expectations, among many other instances. Fear and worry can build in our bodies and manifest through internal and external symptoms including a racing heart, difficulty breathing, pacing, restlessness, and irritability. These can feel overwhelming, and can cause us to make mistakes or react in ways we wish we did not. It can feel scary to address these feelings if we do not know where to start. But, we do not need to let these fears and worries control us or determine our behaviors.

So, what can we do about it? There are many different techniques to reduce anxiety, incorporating different actions and thoughts. These techniques can be used separately, or in combination with other techniques to reduce stress and help regulate our emotions. Once we feel calm, we can use additional techniques to explore our negative or unhelpful thoughts, emotions, and behaviors, and challenge ourselves to overcome them.

Breathing Exercises

When we feel anxious, our breathing can increase in speed and intensity, and it can become difficult to draw in breath or feel like we are getting enough air. This can in turn increase our feelings of anxiety. When we feel our heart rate and breathing increase, one thing we can do is consciously and actively regulate our breathing. To do this, we can implement a breathing technique like box breathing. To do this, we will first try to put ourselves in a comfortable position. Once we are in a comfortable position, we will breathe in for four seconds, hold our breath for four seconds, exhale for four seconds, and hold again for four seconds. It can sometimes be helpful to imagine a box as we breathe, following along with each side of the box as we breathe and hold. This cycle can be repeated several times until we feel comfortable and calm.

Visualization Exercises

In combination with breathing exercises, we can also engage in visualization exercises to reduce stress and promote relaxation. Like with the breathing exercises, we want to put ourselves in a comfortable position with minimal distractions, if possible. Start with breathing exercises. Then, when our breathing feels regulated, we will engage our senses. Imagine a space free of stress. What does our space look like? What can we hear around us? If I can taste anything, what does it taste like? As I touch things around me, what am I noticing about their textures? What am I smelling that helps me feel calm? As we reflect on our space, we want to continue to regulate our breathing and center ourselves in that space. We want to reflect on what this space means for us, and allow ourselves to truly experience this space outside of any distractions. When we are ready, we slowly bring ourselves back to the present moment, taking the feeling of relaxation with us as we go.

When Can I Implement Them?

Should we only use these when we need them? No, we can use them anytime! In fact, using these techniques when we are in a calm state can help promote habit formation and ensure more successful implementation when we are in a heightened emotional state. Think of it like training a muscle. If we only use a muscle when we need it, like to carry a heavy box, it will be a lot more difficult to carry that heavy box, and will take a lot more effort from us to ensure we do not injure ourselves. However, if we implement consistency in exercising that muscle when we do not need it, it becomes stronger, and carrying that box is a lot easier. The same idea applies to calming exercises. If we allow ourselves the time to implement breathing exercises or engage in visualization when we are in a calm state, we will find ourselves turning to those exercises more naturally when we are in a heightened state.