Long-term stress and trauma cause overactivation of the sympathetic nervous system, leading to chronic tension, anxiety, and difficulty regulating emotions. Relaxation techniques work on the parasympathetic nervous system, which is key to regeneration, a sense of safety, and emotional stability.

Scientific research shows that regular use of relaxation techniques reduces cortisol (the stress hormone), improves the body's autonomic regulation, and positively affects the brain's neuroplasticity. This can reduce symptoms of anxiety, depression, post-traumatic stress disorder (PTSD), and other forms of dysfunctional activation of the nervous system in the long term.

The most effective relaxation techniques include:

🔹 Breathing techniques – such as diaphragmatic breathing or the 4-7-8 method, which directly affect the vagus nerve and calm the body.
🔹 Progressive muscle relaxation (PMR) - systematic relaxation of individual muscle groups helps reduce somatic tension and improves body awareness.
🔹 Mindfulness and meditation - improve the ability to self-regulate, reduce rumination, and strengthen the ability to be present in the moment.
🔹 Somatic work – such as gentle movements, stretching, and sensory integration exercises that help relieve ingrained patterns of body tension.

Relaxation techniques are not just a tool for short-term calming, but a key element in long-term stabilization of the nervous system and improvement of psychological resilience.