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Autogenic relaxation

A self-suggestion technique, where you say to yourself (in your mind) something like 'my right arm is heavy' and keep repeating this slowly; gradually your arm will start to feel heavy and relaxed. You use the same approach to relax the rest of the body. Examples: Well Being autogenic relaxation and Eli Bay's autogenic relaxation.

Progressive relaxation

Also known as progressive muscle relaxation, this technique begins with tensing and then relaxing your feet and toes, then moves progressively through the major muscles of the body and finishes with those of your head and face. The emphasis throughout on is being aware of the difference in feeling between tense muscles and relaxed muscles. With practice it becomes possible to relax muscles without tensing them first at all. Examples: Well Being Relaxation tape, Deep Progressive Muscle Relaxation and sides/tracks 3&4 of The Relaxation Kit.

Guided Imagery/Visualisation

With guided visualization, you imagine yourself relaxing in a beautiful, peaceful scene, say on an idyllic beach or a mountain top. The idea is to use all the senses: imagining not just the sights but the smells, feel and sounds of a place (many tapes use an appropriate sound track such as waves breaking gently on the shore). Examples: Seashore Sunset and Imagery for Relaxation.

Breathing techniques

These help to move the body into a state of relaxation. Most techniques involve abdominal breathing, where the your abdomen rises as you breathe in, and this helps to draw air into the bottom of the lungs. It's a very efficient form of breathing which slows down the breathing rate and brings about a feeling of calm. Examples: The breath of Life is the only good relaxation CD I've found that focus purely on breathing, though many include some breathing exercises. Try the online relaxations or side one of Imagery for Relaxation, where you imagine breathing in time with the waves.

Hypnosis/Self-hypnosis

Self-hypnosis can induce a state of deep relaxation in which you are very receptive to new suggestions, and it's often used to help people overcome problems such as a fear of flying. However, the recordings reviewed here focus on creating a relaxed state, and the suggestions are relaxation-related e.g. 'I am at peace with myself and the world around me'. The relaxation is done with imagery, such as slowly descending ten steps, and suggestions similar to those used in autogenic relaxation (above). Examples: Complete Relaxation and Deep Relaxation.

Meditation

Meditation developed as a spiritual practice, but some forms are intended purely as a relaxation techniques. Almost all meditation uses a focus for your attention - such as the flow of your breath, a candle flame or a mantra - to which the mind can return whenever it wanders (and wander it will!). The aim is to achieve a state of 'passive awareness', alert but detached from everyday surroundings. See the meditation page for suggestions of a few tapes to try, and meditation links.