Though some people seem naturally able to relax, everyone can benefit from learning strategies to relax. Relaxation exercises involve the flexing and releasing of major muscle groups. People are often unaware of how much muscle tension they have built up in their bodies until they begin to practice relaxation exercises.

Stress can affect many aspects of life, including health. Relaxation exercises can benefit heart patients in particular, as well as people hoping to avoid heart conditions. 

The National Heart, Lung and Blood Institute recommends relaxation exercises to help treat conditions ranging from obesity to high blood pressure. Reducing stress by practicing relaxation exercises can help reduce the risk of heart attack and stroke, strengthen the heart, control blood pressure and weight and improve mood. Relaxation can be increased by:

• Spending 15 to 20 minutes daily on quiet reflection, deep breathing and peaceful visualization
  
  
• Increasing physical activity
  
  
• Avoiding upsetting situations, such as rush-hour traffic
  
  
• Limiting consumption of alcohol
  
  
• Adopting a positive outlook

Practicing relaxation can be particularly helpful while driving, before eating a meal or before going to sleep. A physician should be consulted before starting an exercise program, including relaxation exercises. 

Despite heavy traffic, episodes of “road rage” and other stresses related to being in a car, driving can offer a time of solitude and privacy if people choose to take advantage of it. Anyone can use travel time to relax by using relaxation exercises such as the following:

When people do these exercises, they may notice that they had been clenching muscles or holding in muscle tension without being aware of it. The exercise helps them to let go.

The stress response takes energy from systems such as the digestive system and uses it to prepare the body for "fight or flight." That means that people under stress tend to eat their food too fast, swallowing it without enjoying the flavor or chewing it adequately. An hour later, they often find it difficult to digest their rapidly eaten, often unhealthy food, which can lead to heartburn and/or gastric reflux. A variety of digestive disorders are believed to be stress–related, including irritable bowel syndrome. Relaxation exercises such as the following may be helpful:

Thinking about stressful situations before going to sleep can trigger the stress response, which is the opposite of what the body requires in order to wind down and go to sleep. A relaxation exercise can help people to get their attention from their racing thoughts to their body’s need for sleep. The following relaxation exercise may be done with soft music, nature sounds (e.g., ocean waves) or a relaxation tape playing in the background. It may also be done in conjunction with a meditation exercise or breathing exercise.

Each step of this exercise can be done while lying in bed. The steps are as follows:

Preparing questions in advance can help patients have more meaningful discussions with their physicians regarding their conditions. Patients may wish to ask their doctor the following questions about relaxation exercises:

1. Am I exhibiting any of the symptoms of stress?
   
   
2. Can relaxation exercises assist in treating heart conditions?
   
   
3. Are there any medical reasons not to try relaxation exercises?
   
   
4. Do you recommend any particular relaxation exercises?
   
   
5. How frequently should I perform relaxation exercises?
   
   
6. Should I still perform relaxation exercises if I already feel relaxed or at ease?
   
   
7. Would adding physical exercise or making other lifestyle changes help to reduce the amount of stress in my life?
   
   
8. Is it still safe to perform relaxation exercises if I am pregnant?