Relaxation techniques
Relaxation techniques are learnable methods for deliberately calming body and mind, such as Jacobson's progressive muscle relaxation, breathing exercises or guided imagery. The aim is to use them yourself in daily life.
- therapists
- 2
- session length
- 45–60 min
Therascout does not diagnose. Have new, severe or persistent complaints checked by a doctor first. In an emergency: 144
Origin and approach
Progressive muscle relaxation was developed by the physician Edmund Jacobson in the 1920s: tensing and releasing muscles on purpose makes relaxation easier to feel. Relaxation lowers the body's stress response; studies show effects mainly on stress.
What a session is like
Length: 45–60 min- You learn the technique in a class or in one-to-one sessions, usually over several weeks.
- The instructor guides you through the exercise step by step, sitting or lying down.
- Between sessions you practise for a few minutes a day at home, often with an audio guide.
Relaxation techniques: what is it used for?
- Stress: relaxation techniques work, but less strongly than cognitive behavioural programmes.
- Migraine and atopic eczema: there are a few positive studies; the evidence is limited.
- Tension and difficulty falling or staying asleep.
How well is the effect supported?
Complaints for which this method is commonly used, sorted by the state of research. The rating shows how well the effect is supported, not whether it will help you.
What do the dots mean?How to read the rating
- Established
- recommended in guidelines, well studied
- Partly supported
- effect shown in studies, with limitations
- Limited evidence
- few or weak studies
- Hardly studied
- used, but hardly or not studied
The rating covers the research, not the therapist.
- Partly supported
Stress
Relaxation techniques such as progressive muscle relaxation also work, but less strongly than cognitive behavioural programmes.
- Limited evidence
Migraine
In one trial, relaxation training reduced attacks about as much as endurance training and a preventive drug. The evidence is limited.
- Limited evidence
Skin problems
In one trial, relaxation techniques reduced severity more than discussion alone. The evidence is limited.
Therapists: Relaxation techniques
- Next appointment
- No new patients
Costs and health insurance
- Basic insurance
- usually not.
- Supplementary insurance
- often 50–80% with EMR- or ASCA-recognised therapists, often up to an annual maximum.
- Your insurer
- Each profile shows which insurers recognise the therapist.
- Practice prices
- See prices in each practice profile.
Good to know
- The effect depends on regular practice; the first progress often shows after a few weeks.
- With serious mental illness, relaxation techniques do not replace treatment; discuss them with your therapist or doctor.
Training and recognition in Switzerland
Relaxation techniques are taught by psychologists, doctors, physiotherapists and instructors with suitable training. Supplementary insurers often contribute to recognised classes.