Simple Steps to Start Practicing Guided Imagery for Anxiety Relief

Relaxation Techniques for Stress Relief —

Simple Steps to Start Practicing Guided Imagery for Anxiety Relief

For many of us, relaxation means flopping on the couch and zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress.

Rather, you need to activate your body’s natural relaxation response, a state of deep rest that puts the brakes on stress, slows your breathing and heart rate, lowers your blood pressure, and brings your body and mind back into balance.

You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, yoga, or tai chi.

While you may choose to pay for a professional massage or acupuncture session, for example, most relaxation techniques can be done on your own or with the aid of a free audio download or inexpensive smartphone app. It’s important to remember, however, that there is no single relaxation technique that works for everyone. We’re all different.

The right technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind to elicit the relaxation response. That means it may require some trial and error to find the technique (or techniques) that work best for you.

Once you do, regular practice can help reduce everyday stress and anxiety, improve your sleep, boost your energy and mood, and improve your overall health and wellbeing.

Relaxation technique #1: Deep breathing

With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.

Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music.

While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out.

How to practice deep breathing

  • Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
  • Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
  • Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
  • Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying down.

 Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale.

Listen to HelpGuide’s deep breathing meditation.

#2: Progressive muscle relaxation

Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels in different parts of your body.

This can help you react to the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind.

Progressive muscle relaxation can be combined with deep breathing for additional stress relief.

Practicing progressive muscle relaxation

Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.

Start at your feet and work your way up to your face, trying to only tense those muscles intended.

  • Loosen clothing, take off your shoes, and get comfortable.
  • Take a few minutes to breathe in and out in slow, deep breaths.
  • When you’re ready, shift your attention to your right foot. Take a moment to focus on the way it feels.
  • Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
  • Relax your foot. Focus on the tension flowing away and how your foot feels as it becomes limp and loose.
  • Stay in this relaxed state for a moment, breathing deeply and slowly.
  • Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
  • Move slowly up through your body, contracting and relaxing the different muscle groups.
  • It may take some practice at first, but try not to tense muscles other than those intended.

Listen to HelpGuide’s progressive muscle relaxation meditation.

#3: Body scan meditation

This is a type of meditation that that focuses your attention on various parts of your body. progressive muscle relaxation, you start with your feet and work your way up. But instead of tensing and relaxing muscles, you simply focus on the way each part of your body feels, without labeling the sensations as either “good” or “bad”.

  • Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing for about two minutes until you start to feel relaxed.
  • Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for three to five seconds (or more).
  • Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort.
  • After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then slowly open your eyes and stretch, if necessary.

Listen to HelpGuide’s body scan meditation.

#4: Visualization

Visualization, or guided imagery, is a variation on traditional meditation that involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.

You can practice visualization on your own or with an app or audio download to guide you through the imagery. You can also choose to do your visualization in silence or use listening aids, such as soothing music or a sound machine or a recording that matches your chosen setting: the sound of ocean waves if you’ve chosen a beach, for example.

Practicing visualization

Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel. Just “looking” at it in your mind’s eye you would a photograph is not enough. Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:

  • See the sun setting over the water
  • Hear the birds singing
  • Smell the pine trees
  • Feel the cool water on your bare feet
  • Taste the fresh, clean air

Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.

Don’t worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal.

You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses.

Listen to HelpGuide’s guided imagery meditation.

#5: Self-massage

You’re probably already aware how much a professional massage at a spa or health club can help reduce stress, relieve pain, and ease muscle tension. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, or trading massages with a loved one.

Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.

#6: Mindfulness meditation

Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists a. So, what is mindfulness? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what’s happening right now, enabling you to be fully engaged in the present moment.

Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions.

Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words.

Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating.

Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits. When you first start practicing, you’ll ly find that your focus keeps wandering back to your worries or regrets. But don’t get disheartened.

Each time you draw your focus back to the present, you’re strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future.

Using an app or audio download can also help focus your attention, especially when you’re starting out.

Listen to HelpGuide’s mindful breathing meditation.

#7: Rhythmic movement and mindful exercise

The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response. Examples include:

For maximum stress relief, add mindfulness to your workout

While simply engaging in rhythmic exercise will help you relieve stress, adding a mindfulness component can benefit you even more.

As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns. Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement.

If you’re walking or running, for example, focus on the sensation of your feet touching the ground, the rhythm of your breath, and the feeling of the wind against your face.

If you’re resistance training, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights.

And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.

#8: Yoga and tai chi

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina.

Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve seen a group of people in the park slowly moving in synch, you’ve ly witnessed tai chi. Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state.

Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries. As with yoga, it’s best learned in a class or from a private instructor. Once you’ve learned the basics, you can practice alone or with others.

Tips for starting a relaxation practice

Learning the basics of these relaxation techniques isn’t difficult, but it takes regular practice to truly harness their stress-relieving power. Try setting aside at least 10 to 20 minutes a day for your relaxation practice.

Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.

Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.

Expect ups and downs. Sometimes it can take time and practice to start reaping the full rewards of relaxation techniques such as meditation. The more you stick with it, the sooner the results will come. If you skip a few days or even a few weeks, don’t get discouraged. Just get started again and slowly build up to your old momentum.

Authors: Lawrence Robinson, Robert Segal, M.A., Jeanne Segal, Ph.D., and Melinda Smith, M.A.

Last updated: September 2020


Guided Therapeutic Imagery

Simple Steps to Start Practicing Guided Imagery for Anxiety Relief

Guided therapeutic imagery, a technique in which mental health professionals help individuals in therapy focus on mental images in order to evoke feelings of relaxation, is the concept of mind-body connection.

Mind-body connection upholds the interaction between body and mind as one important factor in a person’s overall health and well-being.

In guided therapeutic imagery, a person can call on mental images to improve both emotional and physical health.  

History of Guided Therapeutic Imagery

Various forms of guided imagery have been used for centuries, as far back as ancient Greek times, and the technique is an established approach in Chinese medicine and American Indian traditions as well as other healing and religious practices.

Jacob Moreno’s technique of psychodrama, developed in the 1940s, can also be linked to guided imagery, as the enactment of the person in therapy’s unique concerns can be understood as a method of directing a person’s own imagery.

In fact, Hans Leuner, who further developed psychodrama, called the approach guided affective imagery. 

In the 1970s, Dr. David Bressler and Dr. Martin Rossman began establishing support for guided imagery as an effective approach for the treatment of chronic pain, cancer, and other serious illnesses. Their work led them to co-found the Academy for Guided Imagery in 1989.

 Throughout the 80s, a number of health advocates and professionals began to publish materials exploring the positive impact of guided imagery on health concerns both mental and physical. Ulrich Schoettle, Leslie Davenport, and Helen Bonny were a few such individuals.


Currently, guided imagery is an established approach in complementary and alternative medicine, and studies show it is frequently helpful when used as part of the therapeutic process. 

Guided Therapeutic Imagery Techniques

Guided therapeutic imagery is a technique used in a wide range of therapeutic modalities and settings including group and individual therapy. Once learned, the technique can also be practiced independently, without the direction of a therapist.

Guided imagery scripts can be found online and in self-help books. Many individuals may obtain benefit from practicing guided imagery on their own, but seeking instruction from a trained professional before attempting to use guided imagery alone is typically recommended.

Instruction in the technique can help individuals obtain maximum effect from the intervention.   

Find a Therapist

Typically a therapist using this approach will provide verbal prompts to direct the focus of the imagery, often encouraging the participant to notice various sensory aspects of the scene. A person in therapy may, for example, be asked to envision a peaceful place, including in this vision any aromas, sounds, and textures present.

In this way, guided therapeutic imagery expands beyond visualization because it involves all five senses. Guided imagery is designed to impact the body as well as the mind, and breathing typically becomes slower and more controlled during the process while muscles relax, creating a state of calm and relaxation.

Some practitioners may use music as part of the technique. 

The process of guided therapeutic imagery has some similarities to other techniques designed to invoke a state of relaxation, such as hypnosis. Both techniques involve some visualization, a focus on the inner mental experience, and a relaxed state of mind.

However, hypnosis tends to place more focus on suggestion while guided imagery emphasizes the senses. When used therapeutically, hypnosis can utilize the relaxed state to help a person become more receptive to new ideas and beliefs.

Guided imagery works to incorporate a person's senses in order to better direct and focus attention on a particular area of concern, imagining a desired outcome for that concern.         

Issues Treated with Guided Imagery

While initially considered to be no more than an alternative or complementary approach, the approach's proven effectiveness has garnered support in recent years. Guided therapeutic imagery is now widely used and supported by research. The technique is commonly used for stress management, with the person in therapy encouraged to picture a place that instills a sense of relaxation. 

Research shows guided imagery to be helpful in the treatment of a number of concerns, including:

In addition to emotional and behavioral issues, guided imagery is also often used by medical professionals to address pain management, high blood pressure, and the reduction of unwanted behaviors such as smoking.

Guided imagery is also commonly used among athletes in order to enhance performance. Guided imagery techniques are generally used to target specific problems.

A person with cancer, for example, may use guided imagery to visualize healthy cells and strong, powerful organs.

Training for Guided Therapeutic Imagery

The Academy for Guided Imagery offers professional certification in guided therapeutic imagery, or Interactive Guided Imagery, as it is also known.

Interested practitioners must complete 150 hours of training, 33 hours of independent study, and be licensed to practice as a mental health professional.

Health educators, personal coaches, body workers,and counselors may also pursue training in this method. 

Training, which consists of three levels that must be completed within 24 months, is offered through home-study modules and online group study workshops. Additional continuing education trainings are also available through AGI's website. 

Limitations of Guided Therapeutic Imagery

Although the use of guided therapeutic imagery is supported by research, some studies suggest it can lead to false memories. However, there are typically other factors contributing to the recovery of false memories, such as group pressure, personality factors, and personal experiences. 

Guided imagery may not work for every individual, and some people may prefer to address their concerns with other approaches. 

This technique is generally considered to be safe for use by most people, whether they choose to seek the support of a mental health professional or use guided imagery on their own. The initial guidance of a therapist is encouraged, and when a person experiences a serious concern, the support of a mental health professional is always recommended. 


  1. Certification Training. (n.d.). Retrieved from
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  3. History of Guided Imagery. (2013). Retrieved from
  4. Hyman, I.E., & Pentland, J. (1996). The role of mental imagery in the creation of false childhood memories. Journal of Memory and Language, 35, 101-117. 
  5. Ilacqua, G.E. (1994). Migraine headaches: Coping efficacy of guided imagery training. Headache: The Journal of Head and Face Pain, 34, 99–102.
  6. Rossman, M. (2010, August 18). Relaxation and imagery, meditation, and hypnosis—What’s the difference? Worry Solution: Using Breakthrough Brain Science to Turn Stress and Anxiety into Confidence and Happiness. Retrieved from
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Last Update:04-27-2016


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