If you go looking for a way to relax, you will find a crowd of methods with overlapping claims. Four of the most established are progressive muscle relaxation, autogenic training, guided imagery and hypnosis. They share a great deal, and it helps to know how they differ.
Progressive muscle relaxation
What it is. You tense a muscle group for a few seconds, then release it, and notice the difference. You work through the body: hands, arms, shoulders, face, chest, stomach, legs, feet.
Where it came from. Developed by the American physician Edmund Jacobson in the early 20th century. His original method was lengthy; shortened versions are used today.
Best for. People who hold tension physically, who find it hard to “just relax,” or who dislike imagery. It is concrete and easy to learn.
Limits. Not ideal if tensing muscles causes pain.
Autogenic training
What it is. You repeat a set of short phrases to yourself while passively attending to bodily sensations. The six standard exercises focus on:
- Heaviness in the limbs: “My right arm is heavy.”
- Warmth in the limbs: “My right arm is warm.”
- A calm, regular heartbeat
- Easy breathing: “It breathes me.”
- Warmth in the abdomen
- A cool forehead
Where it came from. First published in 1932 by the German psychiatrist Johannes Schultz. He had noticed that people in hypnosis reported heaviness and warmth, and designed a way for them to produce those sensations themselves. It is, in effect, a structured form of self-hypnosis.
What the evidence shows. A 2002 meta-analysis covered 60 controlled studies, 35 of them randomised trials. It found medium effect sizes against real control conditions, with benefits reported for tension headache, migraine, mild to moderate high blood pressure, asthma, pain disorders and others.
Best for. People who like structure and routine. It is widely taught in German-speaking countries.
Limits. It takes several weeks of regular practice to learn.
Guided imagery
What it is. You are led through a detailed, calming scene using all the senses: a beach, a forest, a garden.
Best for. People with a strong visual imagination, and for mental rehearsal.
Limits. Harder for those who do not visualise easily.
Hypnosis
What it is. An induction to focus attention, usually including relaxation and imagery, followed by suggestions aimed at a specific change.
How it differs. The other three aim mainly at relaxation. Hypnosis uses relaxation as a starting point and then goes on to do something: reduce pain, change a habit, rehearse a situation, alter a sensation. Relaxation is not even essential; “alert” hypnosis can be done with eyes open or while moving.
Best for. Specific goals, and people who respond well to suggestion.
Side by side
| Muscle relaxation | Autogenic training | Guided imagery | Hypnosis | |
|---|---|---|---|---|
| Main tool | Tense and release | Repeated phrases | A sensory scene | Suggestion |
| Aim | Physical relaxation | Calm body and mind | Calm, rehearsal | A specific change |
| Effort | Active | Passive | Passive | Passive |
| Learning time | Days | Weeks | Minutes | Varies |
| Needs imagination | No | A little | Yes | Helps |
| Self-directed | Yes | Yes | Usually guided | Either |
How they compare in research
Trials that compare these methods directly often find small differences between them. For general stress and anxiety, the best method is largely the one you will actually keep doing.
Differences show up more for specific targets. For pain control and IBS, hypnosis has the more specific evidence. In one trial with medical students, hypnosis reduced test anxiety more than muscle relaxation did.
What about mindfulness?
Mindfulness is different in aim. It does not try to produce relaxation or change. It trains you to notice whatever is present without reacting. Relaxation may follow, but it is not the goal.
Choosing
- You carry tension in your body: start with muscle relaxation.
- You like a fixed routine: autogenic training.
- You picture things vividly: guided imagery.
- You have a particular problem to solve: hypnosis.
- You want to change your relationship with thoughts: mindfulness.
- You are not sure: try each for a week.
Combining them
They mix well. Many hypnotic inductions begin with muscle relaxation, use autogenic-style phrases about heaviness and warmth, move into imagery, and finish with suggestions. You may already have done all four in one session without realising it.
A word of caution
Deep relaxation is safe for most people. A few feel anxious or unsettled when they relax, particularly those with a history of trauma or panic. If that happens, keep your eyes open, shorten the session, or choose the more active muscle method. See a doctor about symptoms such as chest pain or breathlessness before treating them as stress.
The bottom line
These four methods are relatives. Three aim at relaxation; hypnosis uses relaxation to reach a goal. Pick the one you will practise, and switch if it does not suit you.
Next in the series: Hypnosis for Fibromyalgia: Easing Pain That Scans Cannot See
This article is for general information and is not medical advice.