Every relaxation techniques are starting with calm induction when the practitioner starts with breathing techniques. That's why mastering the basics of relaxing breathing is fundamental.

 

Jacobson's Progressive Muscular Relaxation (JPMR)

According to Jacobson, all psychic tension result in a physical tension.

Therefore, by eliminating all muscular tension, the mind will relax as well by reducing the anxiety. 

JPMR includes 4 phases: active, differential, transition and passive.

The technique consists of locating in the body where the muscular tensions are, in order to identify the state of tension at any moment and to memorize what a state of relaxation is.
The main principle is contraction, relaxation, memorization.

This method is particularly good in stress management, physical and mental relaxation, post-training recovery

Because this technique is based on muscles contraction and release, it is especially beneficial for athletes that respond with their body.

 

Schultz's Autogenic Training

The practice of this method is based on 7 formulas that the practitioner repeat mentally to himself.

The practice of Autogenic Training causes a state of The state of relaxation that causes this method is very effective: 15mn of practice could make up for a sleepless night.

It can be learned easily to everybody except young child) and it can be mastered in a short

period of time: few weeks of practice with 2-3 times per day during 5-10mn

The different steps consist of inducing calmness, inducing heaviness, inducing warmth, heart practice, breathing practice, abdominal practice and head practice

 

Sophrology

Founded by a Colombian neuropsychiatrist Alfonso Caycedo in the 60's, this method combined hypnosis, western and eastern relaxation (zen, yoga, Buddhist meditation).

The technique helps to overcome depression and PTSD.

Sophrology is trying to put distance between your emotions and difficult feelings. The idea is to let go of the feelings that make suffering by using breathing techniques and physical movements.

 

Mindfulness-Based Stress Reduction (MBSR)

Mindfulness meditation takes its roots from Buddhism wisdom. Thanks to Jon Kabat-Zinn, founder of the MBSR method, who designed a specific protocol to reduce stress at the University Hospital Center of Massachusetts in 1979.

The success of this method comes from its proven virtues on the stress and emotions management.

During the practice, the practitioner focus is attention on the present moment without judgments. Based primarily on the attention is directed towards the breathing and body sensations.