8 Good Meditation Relaxation Exercises For Stress

Meditation Relaxation Exercises For Stress

Then try relaxation exercises to relieve yourself of stress!

In this article I discuss 8 good Meditation Relaxation Exercises For Stress. They help you to relax quickly in stressful situations.

Let’s go!

Man with a paper with help on it

In principle, this is positive, because we have more energy to actively flee the emergency situation. Once escaped, the stress hormones decrease and our energy level returns to normal.

But what if our body is regularly or constantly in ’emergency mode’? Stress hormones cause a permanent disruption of our energy and we get tired, even dead tired. Supplemented with other complaints such as stomach pain, listlessness, headache, et cetera.


Stress can be compared to elastic for trousers. Elastic that has been stretched so many times that it becomes limp and does not return to its original length/shape. Literally, the rack is out!

Known stress-causing situations are:

  • Too much work pressure.
  • Relational perils.
  • Deadlines.
  • 24/7: Being accessible and available anytime, anywhere.
Woman in panic with hands to her ears and eyes


The cure for stress is – relax!

Relaxing helps to reduce the stress hormones and to regain our normal energy level. Just the pressure of the boiler. Give the trouser elastic its rest again.

In a time when we don’t have time, you have to consciously deal with relaxation. Only when you see relaxation as an action, an exercise, can you plan it. Only then do you make time to relax.

The relaxation exercise helps enormously with this! There are many, but these 8 relaxation exercises are the best.

1. Breathing as a relaxation exercise

Breathing is vital. We cannot live without oxygen. After holding your breath for 20 to 30 seconds, you will begin to experience respiratory failure. Our brains need oxygen to think.

Woman who is relieved and takes a deep breath
  • Sit up straight. Think that your head is being pulled up from the crown with a string.
  • Place one hand flat on your stomach, just below your belly button, and feel your breath.
  • Inhale through your nose and exhale through your mouth.
  • When you inhale, you think of the fresh air that flows deep into your body, down to your hand, into your stomach. Your hand is pushed forward through your abdomen.
  • At the end, hold the breath for a moment before exhaling again.
  • Lightly press the air out of your body with your hand.
  • After you exhale, wait about 6 seconds. It is important that you do not inhale immediately after you exhale.
  • Breathe in and out about ten times.

You can always do this relaxation exercise. It is of course best if you are alone in a quiet environment. But this exercise is also very suitable for quickly reflecting and coming to yourself in a suddenly stressful situation.

After practicing a few times, you can even do this escape exercise in a crowded environment or unnoticed during a meeting at work.

2. Muscle Relaxation Exercises

Stress causes our muscles to stiffen and cramp. One of the first muscle groups to suffer from this is our shoulder and neck muscles.

Woman with sportswear warming up her muscles

You often only notice later that you get a bit of pain in your muscles. Even when you come home from a busy working day. Your whole shoulder and neck is stuck and you try to get it loose with some arm and head movements. The stiffness is already so bad that it is no longer really possible to get it loose.

By exercising regularly and stretching your muscles, you prevent stiffness. Of course you can go for a walk or jump rope. But you can do this relaxation exercise while sitting, behind your computer.

  • Sit up straight, relaxed against the backrest.
  • Grab the left side of your chair seat with your left hand.
  • Then put your right hand, arm goes over your head, on your left ear.
  • Pull your head slightly to the right. Your upper body also moves slightly to the right.
  • When your left arm is extended, you will feel tension on your left shoulder muscles and neck muscles.
  • Hold for a moment and repeat this relaxation exercise on the right side. You can repeat this left and right at will. 

You should not feel any pain while stretching your muscles. 

3. Body scan as a relaxation exercise

The body scan is a relaxation exercise that you have to take some time for. And then also in a quiet environment where you will not be disturbed.

Woman lying relaxed on the grass

Because you prefer to practice this relaxation exercise lying on the floor, it is nice if you have a yoga mat. You can also lie on the bed, but a slightly harder surface is best.

  • Lie down on your back. With both arms relaxed by your side. Your head is comfortable and your breathing is free. Loosen any tight clothing.
  • Feel all the sensation from between your body and the ground. Then move your mind to your left foot. Relax your left foot. In your mind, trace all your toes. Feel the pressure on your heel through the ground.
  • After a short while, think of your right foot. Also check all toes here. Then move your mind to your left lower leg and left knee.
  • Relax your muscles and feel the sensation. Then think about your right lower leg and knee.
  • In this way you work successively, always from left to right, your body parts from bottom to top. Pay close attention to your breathing throughout the relaxation exerciseAs crazy as it sounds, but don’t forget this one.

4. Music relaxation exercise

By listening to music you can completely disconnect from your surroundings and come to yourself.

Music as a relaxation exercise can be practiced in different ways. Depending on the circumstances and depending on how intensely you want to relax.

In a somewhat busy environment, you can do the relaxation exercise by listening to your music through your earphones or headphones. While seated and wherever you are. For example, on the train, on the way home from work.

Woman with headphones listening to music

By closing your eyes and listening attentively to the music, you can relax and let go of your surroundings and thoughts. If you are alone and you will not be disturbed, you can sit or lie more relaxed.

Special pieces of music, meditation music, can be purchased or downloaded on CD for this relaxation exercise. But mantras also lend themselves very well to this exercise.

A scientific study of listening to music under stress has shown that relaxing music prevents stress-induced increases in anxiety, systolic blood pressure and heart rate in both men and women.

5. The Relaxation Exercise: Positive Thinking

Stress makes us tired and we can no longer think clearly. We feel gloomy. And soon everything becomes too much for us. We enter a visual circle. We can break through that by thinking positively.

Although it is not immediately a relaxation exercise, it is more about being aware that our thinking determines our state of mind and therefore whether or not we can pick things up.

If you have a lot of work ahead of you, it might scare you. Afraid you won’t get it. If you realize that ‘being afraid’ is an emotion that arises because we think negatively, thinking that we can’t do it, then you are able to turn that thought around.

Woman smiling with a laptop on her lap

You will consciously change your mind ‘  can do it! ‘ Or you consciously put the situation into perspective and you ask yourself ‘ How bad is it if I don’t finish all this work today? † And when you find out that it’s also fine if you get three-quarters of the work done, then you can breathe a sigh of relief.

This relaxation exercise is therefore focused on your awareness, that you make it positive and that you celebrate your successes.

6. Hiking Relaxation Exercise

This relaxation exercise has multiple facets, such as being in motion and being outside.

Scientifically Proven: For  example, a scientific study has shown that people walking through a forest produce fewer stress hormones compared to walking through the city. The fresh air does you good! Another study has also shown that exercise and fitness counteract stress.

Facets that contribute to the fact that this relaxation exercise calms you down and that you come to yourself. And while walking, you can add other relaxation exercises as needed.

First of all ‘outside’. Do the walking relaxation exercise in the open air. Preferably in the great outdoors. Nature already calms us in a natural way. Of course you have to be able to go to that free nature without too much effort. But even if you live in the city, there is always a park where you can perform the walking relaxation exercise.

Man and woman walking with their dog

And, exercise is good for our body. The heart beats faster and the blood flows more vigorously through our veins. Blood with fresh oxygen from the outside air is good for our brains. This allows us to think better and more clearly.

Exercise strengthens our muscles. We are getting stronger and we can handle more.

During the walking relaxation exercise, you pay close attention to your walking posture. That is erect, head forward, shoulders slightly back and chest slightly forward. You also pay close attention to the settlement of your feet. That you lift your legs well, put your foot down and roll your sole neatly over the ground. Walk relaxed, with your arms slightly flexing.

7. Hiking Combination Relaxation Exercises

You can combine walking with other relaxation exercises. During a walk you can vary according to your needs. For example, listening to music. That calms you down more. Or by simply counting the steps you take.

It gets you into a rhythm. By walking in a marching rhythm and saying or thinking ‘left, right, left, right’ or ‘one, two, one, two’ and swinging your arms at the same time, you bring yourself into a natural balance.

During this relaxation exercise you are fully aware of what you are doing and it brings you into the here and now. But you can also combine walking with a mindfulness relaxation exercise that focuses on sensation. On what you feel and what you perceive.

Suppose you are walking on a sandy path with a meadow on one side and a forest on the other. While walking you look ahead and observe everything. That you walk through the sand, that the path is bumpy, that the sand is not equally soft in every place, but sometimes that the surface feels harder.

Woman walking through nature

The sun shines through the forest. When you walk past a slightly open space in the vegetation, you really feel the sun on your cheek, the warmth of the sun on your skin. Also that the light is brighter in your eyes. You walk on and experience the shadow. It’s killer there. But also that it smells different in that place. In the shade it is more humid and the moss on the ground smells stronger.

By walking and feeling very attentively and consciously in this way during the relaxation exercise, you come into the here and now. You relax.

8. Meditation Relaxation Exercises For Stress

Meditation can be seen as a collection of relaxation exercises. There are many different forms of meditation, including sitting and lying meditation.

You can practice the meditation relaxation exercises in a group. This way you can master the different forms and relaxation exercises with the help of a supervisor. You can then perform the relaxation exercises alone and in your own environment, at the desired time.

It is advisable to have a regularity in meditation relaxation exercises. Or try to do a relaxation exercise at fixed times of the day.

Meditation is about coming into the here and now, gaining control over your thoughts and discovering yourself deep inside.

Yoga makes extensive use of meditation relaxation exercises. Yoga comes in many different forms and each with many different relaxation exercises.

It is advisable to first be properly informed and possibly make use of a trial lesson, before starting a yoga course.

The right relaxation exercise

It is clear that there are many relaxation exercises to prevent stress or to relieve stress. Whatever relaxation exercise you choose, it should suit you well.

You also have to practice the exercises. Only a well and correctly performed relaxation exercise has the desired result. And if you have several relaxation exercises, you can choose the one that is most suitable for the situation you are in.

What is your relaxation exercise? Let us know in the comments!

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