Application of rapid relaxation in everyday situations

While deep relaxation techniques such as Progressive Muscle Relaxation or complete diaphragmatic breathing are very effective when practiced formally, it is also crucial to learn how to apply shortened or "quick" versions of these techniques in everyday situations where anxiety can arise unexpectedly.

These quick relaxation skills allow for more immediate stress management.

Need for Agile Responses

There is not always the time or the right environment to carry out a full 15- or 20-minute relaxation session.

In daily life, anxiety can appear at inopportune moments: during a work meeting, in the middle of a traffic jam, before a difficult conversation, or simply when we feel overwhelmed by tasks.

In these contexts, having relaxation strategies that can be applied discreetly and in a few minutes is essential to prevent anxiety from escalating and to regain a certain degree of calm and control.

Rapid Relaxation Techniques

There are several adaptations of relaxation techniques that can be applied quickly:

• Abbreviated Breathing: Take a few slow, deep diaphragmatic breaths, focusing on lengthening the exhalation. This can be done in 30 seconds or a minute and helps calm the nervous system.

• Selective Muscle Relaxation: Instead of tensing and relaxing all the muscle groups, you can focus on specific areas where you notice tension (such as the shoulders, neck, or jaw), tensing them briefly and then releasing them.

• Physiological Sigh: This consists of a double inhalation followed by a long, slow exhalation, which can help regulate the nervous system and reduce feelings of stress.

• Anchoring in the Present (Mini-Mindfulness): Taking a few seconds to focus on the sensations of the present moment: noticing your feet on the floor, your body's contact with the chair, the sounds in your environment, without judging.

• Visualization Short: Quickly conjure up a me