There are many types of meditation aimed at relieving stress and anxiety. Some of these meditations come from religious traditions, while other meditations for stress and anxiety are new inventions based on modern neurology and psychology. What they all have in common is that they’re effective at relaxing the body and bringing inner peace.
In this article, we’ll look at 8 of the most effective meditations for stress and anxiety, and offer you a “how to” guide for each.
Mindfulness meditation is one of the most popular practices for relieving stress and anxiety. Apps like Headspace and Calm have millions of downloads, and they can be really helpful when it comes to making meditation a daily practice.
In clinical studies, Mindfulness has been shown to reduce post-traumatic stress disorder (severe stress) 73% of the time [1]. It has also been shown to relieve stress before bedtime, allowing people to fall asleep faster [2].
In one study, 91% of insomniacs were able to discontinue use of sleeping medications when practicing mindfulness meditation [3].
While overall, 16, or 17 studies looking specifically at mindfulness-based interventions for stress and anxiety found significant positive outcomes [4].
Here’s a ten-minute guided mindfulness meditation for stress and anxiety created by the Calm app.
Anxiety and stress occur as much in our bodies as they do in our minds. When we feel threatened and stressed our bodies produce stress hormones like adrenaline and cortisol.
Breathing meditations for stress and anxiety help you activate your body’s natural stress-breaking system. Deep breathing techniques activate your vegas nerve system and switch your body from the “fight, flight, or freeze” mode into the “rest, relax, and digest” mode.
numerous studies have shown deep breathing to improve cognitive performance while reducing stress hormones in both normal and acutely stressful situations. [1][2]
One of the easiest and most effective breathing meditations for stress and anxiety is called “Boxed Breathing”. It’s based on the idea that when you inhale you are stepping on the gas pedal of your central nervous system. And when you exhale, you’re stepping on the break.
The more you practice this mediation the more quickly your body will respond and relax. And the deeper you relax the longer you can extend the exhale. If it feels smooth and natural try for 15, and then 20-second exhalations.
Guided imagery uses visualization techniques to activate your “inner eye”. They entail envisioning calming environments and experiencing them with all of your senses. They are effective at putting you into deeply relaxed states.
Author of “Top Brain, Bottom Brain,” Neuroscientist Stephen Kosslyn, Ph.D. points out that “visualization activates the same neural networks that actual task performance does, which can strengthen the connection between brain and body” [5] .
When we get stressed our bodies form neuromuscular patterns aimed at protecting us from perceived threats. This is an important survival mechanism in the moment. But it becomes a problem when the activation persists after the stressful event has passed.
From the other direction, people often get trapped in thought patterns that activate stress responses in the body. This process makes it even harder to manage stressors from our environments.
Somatic experiencing is a way of telling the body that it is in fact safe, allowing it to discharge accumulated stress, and build up a store of resilience for future stressful events.
As a relatively new model of stress relief, there hasn’t been a lot of clinical trials. But those that have been done show Somatic Experiencing to be effective in the reduction of symptoms associated with PTSD [6].
While a review looking at the effectiveness of various body-oriented therapies found that they can reduce stress and various other issues with no negative side effects [7].
Here is a very easy, and surprisingly powerful 5-minute practice that anyone can do:
A mantra is a syllable or word that that meditators focus on by repeating silently to themselves. As with mindfulness meditation, you focus your attention on one thing–the breath. Mantra meditation is one of the easiest types of meditation for beginners to learn.
With mantra meditation, you can feel less stressed after a single session. And like the other practices, the more quickly you drop into relaxation and the deeper you go.
Mantra meditation has been associated with reductions in chronic stress, heart rate, and blood pressure. Other benefits of mantra meditation related to stress relief include improved immune function, increase in meaning and quality of life, and a decrease in intrusive thoughts [8][9][10].
Progressive muscle relaxation is a technique that entails tensing and then releasing muscle groups in sequence to promote deep relaxation. When your body is relaxed, mental stress and anxiety dissipates.
Numerous studies show that progressive muscle relaxation is effective in reducing both physical and mental tension.
A 2019 study using unemployed subjects found that PMR reduced depression, anxiety, and stress while improving overall well-being [11].
A study looking at dental patients found that PMR helped reduce anxiety and depressive symptoms [12]
And a 2020 study found that PMR can help reduce anxiety in people with COVID-19.
For beginners, the best way to do PMR is to follow an audio recording. Then once you get the hang of it, you can do it on your own.
Once you get accustomed to the full PMR routine you can use it on specific muscles to release tension and knots.
Here’s a full PMR recording that will help get you started.
Here’s a list of the muscle groups and how to tense them.
Practicing gratitude meditations are one of the simplest and most universally effectgive techniques for reducing anxiety and increasing well-being.
Gratitude practices have been shown to promote immunity, better relationships, and general happiness in life.
Studies have shown that daily gratitude meditations can lead to a 23% reduction in the stress hormone cortisol [13].
A study of health-care practitioners working in high-stress environments found that keeping a gratitude diary for two weeks produced long-term reductions in perceived stress (28%) and depression (16%). [9]
In Chinese medicine physical stress is produced by blockages of the vital energy known as qi “chee”. Qi-gong means “energy work” and it’s a series of fluid postures that get the energy flowing properly through your joints, muscles, and tendons. This ancient form of movement meditation is over 5,000 years old.
Renowned qigong master Kenneth Cohen, explains, “The three pillars of qigong practice are body, breath, and mind. If your body is relaxed your breathing will slow down. When your breath is slow, you feel more centered, calmer, and more in touch with yourself.”
Modern studies show that this ancient practice is indeed effective in reducing stress and anxiety in healthy adults [14]. While a study looking at the stress-reducing properties for hospital staff in high-stress work environments also found it effective, even when practiced for short periods of time [15].
If you’re just starting out these tips can help you
Meditation for stress and anxiety has been practiced across cultures and throughout time. Both ancient and modern practices have been clinically shown to significantly reduce stress anxiety.
The various types of meditation for stress make it likely that there’s one that’s right for you. Why not give one a try today?
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