Relaxation: what the research says

Some evidence relaxation and slow breathing may ease stress and anxiety. For sleep and menopause, the evidence is limited.

What a session is

A session teaches ways to calm your body and mind, such as slow breathing, tensing and relaxing muscles, and guided imagery (visualisation). Some use biofeedback, a device that shows how your body reacts as you relax.

What the research says

• Worry and anxiety: May ease anxiety. For long-lasting worry, UK guidelines recommend a structured course with a trained therapist. Self-taught relaxation is less well studied. Some evidence it may help · NICE, 2011 · NCCIH, 2021 · WHO, 2026
• Stress: Slow breathing, muscle relaxation and biofeedback may ease stress and calm the body. Most studies are small or early. Some evidence it may help · NCCIH, 2022 · NHS, 2026 · Cochrane, 2023
• Nerves before medical or dental procedures: May calm nerves before an operation or a dental visit. Many of the studies are small. Some evidence it may help · NCCIH, 2024 · NCCIH, 2021
• Back, neck and muscle tension: Muscle relaxation and biofeedback may ease long-term low back pain a little. The evidence is low quality, and experts disagree. Limited evidence · American College of Physicians, 2017 · NCCIH, 2020
• Sleep: Relaxing before bed can be part of good sleep habits, but on its own the evidence for insomnia is small and low quality. Limited evidence · NCCIH, 2024 · NHS, 2024 · NCCIH, 2021
• Menopause: Careful studies found slow breathing did not reduce hot flushes. Muscle relaxation may help sleep; studies are small. Limited evidence · The Menopause Society, 2023 · NCCIH, 2021
• Low mood: Small studies found relaxation also eased low mood, mostly in people with anxiety or other health problems. If low mood lasts, see a doctor. Limited evidence · NCCIH, 2022 · NCCIH, 2021
• Grief: Not studied for grief itself. Relaxation has some evidence for stress and anxiety, which often come with grief. Limited evidence · NCCIH, 2022

More on each need: Feel calmer · Handle stress better · A relaxed body · Sleep better · Menopause wellbeing · Lift your mood · Grief and loss

Is it safe?

Relaxation is generally safe for healthy people, though a few feel more anxious or have unwanted thoughts. If you have epilepsy, heart disease, a mental health condition or a history of trauma, check with your doctor first. Use it alongside medical care, not instead of it. NCCIH, 2024 · NCCIH, 2022 · NCCIH, 2020

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.