III. How well do relaxation exercises relieve anxiety? What do studies show?

• Reducing the frequency and seriousness of “panic attacks”
• Avoiding the build-up of pressure
• Improving physical health and work efficiency
• Boosting concentration and memory
• Helping to reduce insomnia
• Preventing or reducing ailments such as hypertension, migraines, headaches, asthma, and ulcers
• Improving self-confidence and reducing self-blame
• Improving execution ability
• Enhancing self-awareness
• Lessening the symptoms of Generalized Anxiety Disorder (GAD)

Relaxation exercises rely on opening a connection between the mind and the body. Research has shown that relaxation exercises can have both psychological and physical effects. Different techniques have been scientifically tested to determine their benefits, and have been compared with other therapies. Scientists have also looked at the long-term benefits of relaxation exercises, the physical effects of relaxation therapy, and how relaxation exercises can stop or prevent worry, anxious thoughts, and stress disorders. Some of these scientific findings, whether their benefits are immediate or long-term, can help you decide which techniques would work best for you:

• Relaxation exercises significantly lower psychological distress from stressful events.
• Progressive muscle relaxation enhances the ability to socialise, vitality and mental health [3].
• Muscle relaxation as part of a long-term regime, can provide in some cases, as many as 12 months of stress-free living.
• Muscle relaxation therapy can reduce overall heart rate [8].
• Stress reduction from relaxation therapy can help generate greater immunity, hormonal balance and lower the risk factor for many diseases [4, 5].

When compared to other therapies, the scientific findings on relaxation exercises or therapy have shown to be:

• more effective for stress reduction；
• more effective in increasing the benefits of successful therapies；
• more effective when combined with physical exercises for cardiac rehabilitation among people with anxiety related heart conditions [9]
• equally effective as yoga for reducing stress [3]

Early mindfulness-cognitive training has been shown to lower habitual worry and stress, and improve the quality of life for those with generalized anxiety disorder [12]. It should be noted that some relaxation techniques work better with certain types of anxiety than others. Research has shown that relaxation therapy may work better for general anxiety disorder than panic disorder, while Cognitive Therapies have benefited more people suffering from panic disorder [10]. If you have been diagnosed with panic disorder, you can find more information in the lesson on Cognitive Therapies.