Life is not a permanent vacation, and stress is sometimes unavoidable. Fortunately, there are relaxation techniques that can help you clear your head and recharge your batteries - a mini vacation in everyday life, so to speak.

Autogenic training, progressive muscle relaxation and visualization are easy-to-learn methods that you can use almost anywhere - whether in the office, at home or on the go. Discover the three tried-and-tested techniques here that will help you to get away from it all.

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1. autogenic training - recurring formulas and thoughts

Autogenic training is a self-relaxation technique that helps you to find physical and mental peace. The method was developed in the 1920s by the German psychiatrist Johannes Heinrich Schultz, it is based on autosuggestion and is used today for stress management or sleep disorders.

Through certain recurring formulas or thoughts, you can use autogenic training to specifically influence bodily functions such as breathing, heartbeat or muscle tension and thus achieve deep relaxation.

An autogenic training session can last between 10 and 30 minutes, depending on your level of experience and the time available. For beginners, it is advisable to start with shorter sessions of around 10-15 minutes to familiarize yourself with the exercises.

And this is how you do it (example sequence):

1st heaviness exercise: Start by sitting or lying down comfortably and closing your eyes. Then repeat several times in your mind: "My right arm is getting very heavy." You focus on the feeling of heaviness that slowly spreads through your arm. As soon as you feel this, you can extend the exercise to your left arm and then to your legs.

2nd heart exercise: Now concentrate on your heartbeat and think: "My heart is beating calmly and strongly." You can feel your heart beating in a comfortable rhythm.

3rd belly warmth exercise: You focus your thoughts on your belly and say: "My belly is pleasantly warm." Here you imagine a pleasant warmth spreading through your abdomen, which has an additional calming effect.

4th forehead cooling exercise: Finally, say to yourself: "My forehead is cool and clear." This exercise is particularly helpful for clearing your head and gaining mental clarity.

Regular practice will teach you to calm your nervous system and put you in a relaxed state more quickly. With a little practice, you can feel the effect after just a few minutes.

2 Progressive muscle relaxation (PME) - physical and mental relaxation

Progressive muscle relaxation (PME), also known as progressive muscle relaxation (PMR), was developed in the 1920s by the American doctor Edmund Jacobson. The method is based on the idea that physical and mental relaxation can be achieved through targeted tension and subsequent relaxation of certain muscle groups. PME has been confirmed in many scientific studies as effective in reducing stress, anxiety and physical tension.

How does PME work?

The basic idea behind PME is that physical tension often occurs unnoticed and is associated with stress or anxiety. By consciously tensing and relaxing different muscle groups, you learn to better perceive these tensions and release them in a targeted manner.

The process in detail:

1. preparation: find a quiet environment, sit or lie down comfortably. Close your eyes so that you can concentrate better on your body.

2. tension: Start with one muscle group, for example your hands. Tense the muscles in your hands vigorously for about 5-7 seconds. You should feel a slight pull, but no pain. It is important to consciously feel the tension.

3. relaxation: After these seconds, let go of the tension abruptly and concentrate on the feeling of relaxation that is now spreading through the muscles. Breathe calmly and deeply. Notice the difference between the tension and the subsequent relaxation. This phase lasts about 20-30 seconds.

4 Continue with other muscle groups: Work systematically through the whole body, starting with the hands, moving on to the arms, shoulders, neck, face, stomach, back, legs and feet. Each muscle group is first tensed and then relaxed.

Progressive muscle relaxation (PME) is so effective because it works on several levels. By consciously tensing and relaxing the muscles, the parasympathetic nervous system is activated, which is responsible for rest and regeneration. This leads to a reduction in blood pressure and heart rate and reduces the release of stress hormones such as cortisol.

3. visualization - the power of memory

Visualization, also known as guided imagination, is a relaxation technique in which you mentally imagine a peaceful or pleasant environment to reduce stress and promote physical and mental calm. Studies show that visualization can calm the nervous system, lower the heart rate and put the body in a state of deep relaxation.

Visualization is based on the fact that our brain makes no clear distinction between real and imagined experiences. This means that simply imagining a pleasant situation can trigger physiological reactions in the body, similar to a real experience.

Steps for using visualization:

1. find calm: Sit in a quiet place or lie down comfortably. Close your eyes and breathe in and out deeply to calm your body.

2. choose a pleasant environment: Imagine a place that is particularly calming for you. This could be a beach, a forest, a mountain or your couch. It is important that you associate this place with positive feelings.

3. incorporate sensory experiences:
As you imagine this place, make sure you incorporate as many sensory impressions as possible and ask yourself ...

• ... what do you see? Perhaps the gentle sound of the waves or the soft shadows in the forest.
• ... what do you hear? The chirping of the birds, the sound of the sea or the wind blowing through the leaves.
• ... how does the air feel? Perhaps warm and pleasant or refreshingly cool.
• ... are there any smells? For example, the scent of pine trees in the forest or the salty smell of the sea.

4. linger in the scene: Stay in this imagined environment for a few minutes while you continue to breathe calmly and completely immerse yourself in the scene. Feel how your body relaxes and your mind becomes calm.

5 Slowly return: When you are ready to end the visualization, breathe in and out deeply, slowly open your eyes and mindfully return to the present moment.

These details make the visualization more vivid and intense, enhancing the effect of relaxation.

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Why is visualization so effective?

The technique activates the parasympathetic nervous system, which puts the body in a state of rest and regeneration. This leads to a slower heart rate, lower blood pressure and deeper breathing. Studies also show that the brain reacts to imagined scenarios in a similar way to real experiences.

Conclusion: All three relaxation methods are scientifically proven to be effective! The great thing is that each method can be practised almost anywhere, provided it is quiet - or you have earplugs to hand. You don't need any other aids and your fitness level doesn't matter.

Just try out which technique suits you best. And now: Have a good relax!