Relaxation and Mindfulness

Relaxation and mindfulness techniques aren’t just in-the-moment fixes for anxiety and panic attacks; they also have long-term positive effects on the mind and body, without the side-effects of medications or the cost of therapy. Mindfulness, a kind of nonjudgmental self-awareness, works like a muscle. It can be trained to respond more efficiently and effectively each time you engage it, and increases in power with repeated practice. There are many ways mindfulness can become a part of your life, from mindful eating, to breathing exercises, to meditation.  Many therapists use breathing and mindful self-awareness techniques in their work with anxiety patients, but it is also possible to accomplish quite a lot on your own.

A list of some of the benefits of mindful relaxation from the Mayo Clinic:


  • Slowing your heart rate
  • Lowering blood pressure
  • Slowing your breathing rate
  • Reducing activity of stress hormones
  • Increasing blood flow to major muscles
  • Reducing muscle tension and chronic pain
  • Improving concentration and mood
  • Lowering fatigue
  • Reducing anger and frustration
  • Boosting confidence to handle problems

Here are some resources for various forms of mindful practice:

From the Mayo Clinic:

From HelpGuide:

From NHS UK:

Resources for breathing exercises:


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