It’s nearly impossible to avoid all sources of stress in your life. While you can’t change the world around you, you can try to change your reactions. Learning the relaxation response — which is the opposite of the stress response — can help create a sense of peace and balance. The relaxation response is a physiologic shift that puts the brakes on stress before it becomes overwhelming. You can elicit this response by practicing techniques such as deep breathing, progressive relaxation, visualization, and meditation.

Deep breathing

The ability to breathe deeply is an innate skill that often lies dormant. Reawakening it allows you to tap into one of your body’s strongest self-healing mechanisms.

Breath focus, a deep breathing technique, is simple to do and can be helpful in the midst of stress. To begin, sit comfortably and quietly, and take a normal breath. Then breathe in slowly and deeply to a count of four, letting the air flow in through your nose and down to your lower belly, allowing your abdomen to gently swell. Now breathe out slowly through your nose or your mouth — whichever feels more comfortable. Alternate normal breaths and slow, deep breaths, and pay attention to how each one feels. Still breathing deeply, place a hand just below your belly button. Feel your hand rise and fall about an inch as you inhale and exhale. Your chest will rise and fall slightly, too. Relax your belly so that it fills fully each time you inhale.

As you sit comfortably with your eyes closed, blend your breathing with imagery or a focus word or phrase that will help you relax. For example, imagine that the air you breathe in brings peace and calm into your body. When you breathe out, envision tension and anxiety being released.

Start by practicing breath focus for 10 minutes. As you become more comfortable with the technique, you can gradually lengthen your sessions, to, say, 15 or 20 minutes.

Progressive relaxation

Progressive relaxation involves tensing and relaxing your muscles, one muscle group at a time, beginning with your feet and working your way up your body. A typical approach includes these simple steps:

• Lie on your back in a comfortable position. Put a pillow under your head, or place one under your knees to relax your back. Rest your hands, palms up, slightly apart from your body. Feel your shoulders relax.

• Take several slow, deep breaths through your nose. Exhale with a long sigh to release tension.

• Focus on your feet and ankles. Are they painful or tense? Tighten the muscles briefly to feel the sensation. Now release the muscles. Let your feet sink into the floor or the bed. Feel them becoming heavy and totally relaxed.

• Slowly turn your attention to different parts of your body, tightening and relaxing the muscles of your calves, thighs, lower back, hips, and pelvic area; your middle back, abdomen, upper back, shoulders, arms, and hands; and your neck, jaw, tongue, forehead, and scalp. Feel your body relax; let your lungs gently expand and contract.

• If thoughts distract you, try to ignore them and return your attention to your breathing.

Visualization

Visualization, also known as guided imagery, relies on the senses of touch, smell, sight, and sound to achieve a tranquil state that may help reduce or eliminate mental or physical symptoms of stress. In addition to inducing the relaxation response, visualization can also lower cholesterol, reduce blood pressure, and improve�immune function.

Guided imagery can be practiced with a trained professional or with an audio recording. Before you start a session, choose a quiet place to sit or lie down. Arrange your body comfortably. Take deep, even breaths for several minutes. If you aren’t using a CD, imagine yourself in a safe or special haven (perhaps a lake cabin, a beach house, your grandmother’s kitchen, or a garden). As you picture the scene, allow all of your senses to be present. Think about what you smell and hear. Accept intrusive thoughts passively by observing, but not reacting to, them. Bring your attention back to your safe haven.

Meditation

The goal of meditation is to clear away the stress-inducing thoughts that crowd the mind. Practicing meditation can give you a sense of peace, improve your psychological balance, and enhance your overall health and sense of well-being.

There are many different types of meditation, most of which originated in ancient religious and spiritual traditions. Two of the main forms of meditation are:

Concentrative meditation. This involves the silent repetition of a word, thought, or phrase, as you try to clear your mind of distracting thoughts.

Mindfulness meditation. Also called Zen or insight meditation, mindfulness meditation focuses on the here and now. You can start by observing your breath. Then you turn your attention to the thoughts, feelings, and sensations you’re experiencing, without judging or analyzing them.

Here’s how to get started with mindfulness meditation:

• Sit on a straight-backed chair or cross-legged on the floor. You can also lie down if you prefer.

• Focus on a specific aspect of your breathing, such as the sensation of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale. Try to let go of tensions and concerns.

• Now expand your focus, noting the thoughts, sensations, and emotions that inevitably arise in the mind to pull attention away from the breath. The idea is to observe these “intrusions” without analyzing or suppressing them. If your mind starts to race, return your focus to your breathing and expand your awareness again.

You can practice these techniques in less formal ways to help bring mindfulness to your usual routines. Whether you are eating, showering, walking, driving, or playing with a child or grandchild, slow down as you go about each activity, bringing your full awareness to both the activity and your experience of it. Here are some ways you can integrate mindfulness into your everyday life:

• Make something that occurs several times during the day, such as answering the phone or buckling your seat belt, a reminder to return to the present — that is, think about what you’re doing and observe yourself doing it.

• Pay attention to your breathing or your environment when you stop at red lights.

• Before you go to sleep, and when you awaken, take some “mindful” breaths. Instead of allowing your mind to wander over the day’s concerns, direct your attention to your breathing. Feel its effects on your nostrils, lungs, and abdomen. Try to think of nothing else.

• Find a task you usually do impatiently or unconsciously (standing in line or brushing your teeth, for example) and do it mindfully.

Many ways to achieve the relaxation response

You can practice these techniques almost anywhere. They do not require special equipment or expert trainers, although you may benefit from the support of an instructor or group to answer questions and help you stay motivated. Many medical and community centers, universities, and hospitals offer courses. People often practice other mind/body strategies, such as yoga and tai chi, to augment their relaxation techniques.

Rather than choosing just one technique to elicit the relaxation response, you can benefit from sampling many. You’ll also be able to decide which methods work best for you. And if your favorite fails to engage you sometimes, you will have an alternative. In fact, many people get the best results from combining several techniques.