Relaxation techniques for people with psychosis

Five suggestions to reduce discomfort, stress and anxiety

Dr. Regina Vila Badia

Postdoctoral psychologist at the MERITT group. Research and Development Unit.

Parc Sanitari Sant Joan de Déu

©Africa images via Canva.com

Summary

Relaxation techniques can be very helpful for people with psychosis in managing stress and anxiety, and as a complement to medical treatment. These techniques include conscious breathing, progressive muscle relaxation, guided visualization, mindfulness, and gentle exercises such as walking or yoga. Regular practice can improve emotional and physical well-being, providing moments of calm and a sense of control.

Conscious breathing

Take a few minutes to breathe slowly and deeply, inhaling through your nose and exhaling through your mouth. Breathing is a powerful tool for calming the body and mind . How to do it:

Sit or lie down in a comfortable position.
Place one hand on your abdomen and the other on your chest.
Inhale slowly through your nose counting to 4, noticing how your abdomen rises.
Hold your breath for a moment (1 or 2 seconds).
Exhale slowly through your mouth counting to 6, letting the air out and relaxing your shoulders.
Repeat the cycle for 2 to 5 minutes.

If you prefer, you can accompany it with soft music and with your eyes closed.

Taking care of yourself also means finding small moments of calm within your daily life. Relaxation isn't just a technique: it's a way to reconnect with yourself and nurture your well-being.

Progressive muscle relaxation

Tensing and relaxing different muscle groups (arms, shoulders, legs, etc.) helps release accumulated tension in the body and allows you to notice the difference between being tense and relaxed. How to do it:

Find a quiet place and sit or lie down comfortably.
Start with your feet: tense your muscles (as if you were squeezing your toes) for about 5 seconds.
Release the tension and notice how they relax.
Gradually move up your body: legs, abdomen, arms, shoulders, face…
Keep your breathing calm throughout the exercise.

It can take about 10 minutes in total. Don't worry if it's hard to notice the difference at first; it gets easier with practice.

How to do a relaxation exercise?

Guided visualization

Use your imagination to create a sense of mental calm . Imagine a peaceful and safe place, and try to mentally recreate the sounds, smells, and colors that bring you peace. How to do it:

Close your eyes and think of a place where you feel good: a beach, a mountain, a park.
Imagine the sounds, the colors, the smells, and the temperature of that place.
Breathe slowly while visualizing yourself there, feeling calm and safe.
Stay a few minutes enjoying that feeling before opening your eyes.
You can accompany it with relaxing music or a recording of natural sounds.

Mindfulness

Mindfulness involves paying full attention to the present moment, without judging what is happening or trying to change it. It helps reduce rumination, anxiety, and mental tension , and promotes a greater sense of stability and clarity. How to do it:

Find a quiet place and sit in a comfortable position and close your eyes if you wish.
Focus your attention on your breathing, the sounds around you, or the sensations in your body.
If thoughts or distractions appear, observe them without fighting them and calmly return to the present, gently bringing your breath back to you.
Start with sessions of two or three minutes and gradually increase the time.

Mindfulness may seem more difficult at first, as it requires practice and patience. It's okay if you struggle to concentrate; over time, your mind will adjust, and the benefits will be greater. In fact, it's one of the most effective long-term techniques for managing stress and anxiety.

You can find free guided videos online (for example, on YouTube or in meditation apps), or centers and associations that offer tailored mindfulness sessions. Practicing with a partner at the beginning can greatly facilitate learning.