# Relaxation Techniques - URL: https://alisanburak.com/en/gesveme-teknikleri - Language: en - Last updated: 2026-08-15 - Page title: Relaxation Techniques | Assoc. Prof. Dr. Alişan Burak Yaşar > METHODS FOR COPING WITH TENSION Contrary to popular belief, methods aimed at preventing or reducing symptoms of stress arising during a difficult period do This page was translated automatically from Turkish. [Read the original](https://alisanburak.com/gesveme-teknikleri) [← Back to blog](https://alisanburak.com/en/blog) # Relaxation Techniques July 22, 2020Recommendations METHODS FOR COPING WITH TENSION Contrary to popular belief, methods aimed at preventing or reducing symptoms of stress arising during a difficult period do not seek to eliminate negative emotions (such as fear, sadness, or anger); they begin with trying to recognize and understand these negative emotions. Alongside physical activity and nutrition, which should be considered in stress management, various relaxation techniques are evidence-based methods recommended for coping with traumatic stress (WHO 2013). Diaphragmatic Breathing It is reported that practicing diaphragmatic breathing several times a day, taking at least five full breaths each time, allows the oxygen taken into the body to strengthen the blood and cells; clears stale air trapped in the cells during stress; and may help with problems such as asthma, insomnia, low energy, high blood pressure, anxiety, heart disease, and migraine. It is important not to confuse these exercises, which have been shown to be effective in stress management, with practices referred to by names such as “breath therapy” that have no scientific basis. Trauma is a sudden event that is beyond our control and that we cannot manage. Passive relaxation with the eyes closed may instead provoke anxiety, as it prevents us from monitoring external stimuli. It is recommended that relaxation exercises be performed with the eyes open, in a position where the door or exit is visible if there is one, and seated in a comfortable armchair rather than lying down. - Sit comfortably or lie down on a bed. - Breathe in through your nose over four seconds. - Hold the breath you have taken in for two seconds. - Breathe out through your nose again over six seconds. - Pause briefly, then breathe in through your nose again over four seconds, hold for two seconds, and breathe out over six seconds. - Keep practicing. Grounding This technique helps bring intrusive thoughts under control by using our senses to increase awareness of our surroundings and our body and bring us back to the present moment. Sit in a comfortable position with your hands and feet relaxed. • Begin breathing slowly and deeply. • Look around you and mentally repeat the names of five objects that do not cause you any discomfort or stress. • Continue breathing slowly and deeply. • Now listen to the sounds around you and mentally identify five sounds that do not cause you any discomfort or stress. • Continue breathing slowly and deeply. • Now try to pay attention to your bodily sensations and how you feel, and mentally identify five sensations that do not cause you any discomfort or stress. • Breathe slowly and deeply. Progressive Muscle Relaxation Sit comfortably, but avoid a position that might cause you to fall asleep. Slow your breathing. When you are ready, you will tense your first muscle. Make sure you tense each muscle group until you clearly feel the tension (but without pain), and maintain that tension for five seconds; then relax the same muscle group and feel this relaxed state for ten seconds. You will repeat this twice for the same muscle. Try to feel the difference between the tense and relaxed states of your muscle. - First, clench your fist to tense your right hand and forearm, hold for five seconds, release, release, and feel this relaxed state for ten seconds. Now, in the same way, make a fist with your right hand again and also feel the tension in your forearm, hold, and release. - Now, to tense your right upper arm, bring your forearm toward your shoulder so that your muscle bulges. Feel the tension for five seconds, then release, maintaining the relaxed state for ten seconds. Repeat the tensing and relaxing in the same way. Continue tensing and relaxing the following muscle groups: - Left hand and forearm - Left upper arm - Forehead (Raise your eyebrows as high as possible, as if you were surprised) - Eyes and cheeks (Squeeze tightly) - Mouth and jaw (Open your mouth wide, as if you were yawning) - Neck (Be slow and careful when tensing these muscles. If possible, lie face down and lift your head as if you were going to look at a point on the ceiling) - Shoulders (Tense your muscles as you bring your shoulders toward your ears) - Back (Push your shoulders backward as if you were trying to bring them together) - Chest and stomach (Take a deep breath so that your chest and stomach expand) - Buttocks (Squeeze the muscles in your buttocks) - Right thigh - Right lower leg (Do this slowly and carefully to prevent cramping. Tense your leg by pulling your toes toward you) - Right foot: Point your toes in the opposite direction) - Left thigh - Left lower leg - Left foot [← Previous Fırtınada Yol Almak](https://alisanburak.com/en/firtinada-yol-almak)[Next → Book Recommendations](https://alisanburak.com/en/kitap-onerileri) --- Kaynak / Source: https://alisanburak.com/en/gesveme-teknikleri İletişim / Contact: Bağdat Caddesi, Veli Güneysu Apt. 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