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Slow, calm, deep breathing can help us relax, manage stress, relieve anxiety and depression, and get a good night's sleep, among many other things. Breathing also helps quiet the mind in preparation for meditation.

So how do you use breathing as a way to unwind and relax? Let our recordings guide you and help you get started.

Smiling Breath

This breathing exercise can help you lift stress or switch from a difficult mood to a more positive one.

Finger Count Breathing

Finger count breathing is a good way to slow down and hit your internal "pause" button.

Belly Breathing

When we're relaxed, air naturally flows deeper into our lungs. Practicing belly breathing can help you create these feelings of relaxation and calm.

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Breathing exercises help us slow down and relax. Let our audio recordings coach you through 3 simple breathing exercises: finger-count breathing, smiling breath, and belly breathing.

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Meditation is a great way to start your morning on the right track. This two-minute morning practice can help energize and send a nice intention to your day, and even help you find peace before a busy or stressful day.

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Two-Minute Gratitude Meditation | Insight Timer

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Meditation is a great way to start your morning on the right track. This two-minute morning practice can help energize and send a nice intention to your day, and even help you find peace before a busy or stressful day.

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In this two minute power meditation, we'll breathe deep, do a quick smooth body scan and expand into a full body and breath flow awareness, wrapping up with a visualization to smoothly carry the flow back of calm presence back into our day.

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2 Minute Meditation For Calm Energy & Flow State | Insight Timer

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In this two minute power meditation, we'll breathe deep, do a quick smooth body scan and expand into a full body and breath flow awareness, wrapping up with a visualization to smoothly carry the flow back of calm presence back into our day.

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Take a serenity break for 1 minute with Quartz Crystal Bowls and a soothing voice. Relax and witness the stress melt away. The breath meditation is the cornerstone of them all.

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Abstract

Research suggests that multiple forms of relaxation training (e.g., progressive muscle relaxation, meditation, breathing exercises, visualization, and autogenics) can help individuals reduce stress, enhance relaxation states, and improve overall well-being. We examined three different, commonly used approaches to stress relaxation-progressive muscle relaxation, deep breathing, and guided imagery-and evaluated them in a head-to-head comparison against each other and a control condition. Sixty healthy undergraduate participants were randomized to one of the four conditions and completed 20 minutes of progressive muscle relaxation, deep breathing, or guided imagery training that was delivered by recorded audio instruction. Baseline and follow-up assessment of psychological relaxation states were completed. Physiological relaxation was also assessed continuously using measures of electrodermal activity and heart rate. Results showed that progressive muscle relaxation, deep breathing, and guided imagery all increased the state of relaxation for participants in those groups, compared to participants in the control group. In each case, the increase was statistically significant and although the groups did not differ on relaxation before training, all groups were significantly higher on relaxation after training, as compared to the control group. Progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation, compared to the control group, and the deep breathing group showed an immediate increase in physiological arousal followed quickly by a return to initial levels. Our results lend support to the body of research showing that stress relaxation training can be effective in improving relaxation states at both the psychological and physiological level. Future research could examine stress relaxation techniques in a similar manner using designs where multiple techniques can be compared in the same samples.

1. Introduction

The present investigation seeks to better understand relaxation strategies by examining the efficacy of three different relaxation approaches in bringing about both psychological and physiological relaxation. Extant literature demonstrates the effectiveness of relaxation strategies, such as deep breathing, guided imagery, meditation, progressive muscle relaxation, and many other methods [ 1], but rarely are these strategies examined side-by-side in an experiment to evaluate relative effectiveness in promoting relaxation. It remains the case that we know only that many of these techniques are effective in promoting relaxation, not which techniques are most effective in bringing about relaxation. It is critically important that we better understand the most effective methods for increasing relaxation and the underlying self-regulation competencies because the relaxation response is directly and inversely related to chronic stress difficulties and poor mental and physical health [ 2- 4]. The current study explores differences in the impact of progressive muscle relaxation, deep breathing, and guided imagery, as compared to a control condition, on psychological and physiological relaxation states in an undergraduate student sample. We chose to examine deep breathing, guided imagery, and progressive muscle relaxation because these three methods can be easily taught and practiced using a standardized audio recording, they are known to be effective, and they can realize almost immediate benefits. While we expect that all three methods will elicit relaxation responses, differences among the techniques are less clear and will be carefully examined in this comparative effectiveness research. We begin with a brief review of these techniques and then summarize our present aims.

1.1. Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is an actively engaging relaxation technique developed by Edmund Jacobson in the 1920s [ 5]. PMR involves participants actively contracting muscles to create tension and progressively releasing this [ 6]. The routine is repeated until participants acquire complete relaxation. This technique utilizes the principles of neuronal "top-down" and "bottom-up" processing to achieve results [ 7]. In "top-down" processing, participants use areas higher in the nervous system like the cerebral cortex and the cerebellum to contract muscles and gradually release the tension. In "bottom-up" processing, the holding and releasing of bodily tension produce proprioceptive stimulation from peripheral muscles that ascends to the brain via the spinal cord and the brainstem. With both stimulatory passages activated, PMR provides participants with quick and immediate relief.

The effects of this technique have been widely demonstrated in numerous studies. For instance, PMR can be useful in reducing stress. Pv and Lobo selected a simple random sample of 30 first-year nursing students, measured stress levels before and after PMR, and found a significant reduction in stress [ 8]. In another study with nursing students, PMR alleviated test anxiety [ 6], In this study, 49 students were randomized to a PMR treatment or control group, and both groups completed the Sarason Anxiety Questionnaire at baseline and completion of the experiment. The PMR treatment group received four 30-minute sessions of PMR. Although there was no significant difference before and after the experiment in the control group on test anxiety, a significant reduction in test anxiety was found in the treatment group.

Not only does PMR demonstrate stress-alleviating effects, but also it exhibits a positive influence on depression and anxiety. In one study, PMR was administered twice a day for five days to patients who had coronary heart disease [ 9]. The Hospital Anxiety and Depression Scale [ 10] was used to measure anxiety and depression. The results showed that PMR had a positive effect on reducing depression and anxiety in these patients. In another study, 50 hospitalized cancer patients were randomized into an experimental PMR group and a control group [ 11]. Patients in the PMR group showed reductions in anxiety as measured by the Generalized Anxiety Questionnaire, whereas patients in the control group showed no such improvements.

1.2. Deep Breathing

Deep breathing, which is also known as diaphragmatic breathing, is a technique that is based on the notion that mind and body integration produces relaxation [ 12]. The technique requires participants to contract the diaphragm, slowly inhaling and exhaling. Deep breathing appears to amplify blood oxygen levels, massages the inner organs located in or close to the abdomen, and possibly stimulates the vagus nerve [ 13].

Deep breathing has been shown to have a positive impact on various factors like stress, anxiety, and negative affect in numerous studies. For instance, in an experiment conducted in China, 40 healthy participants were recruited to investigate the effects of deep breathing on attention, negative affect, and stress [ 14]. Participants were randomized into control and experimental groups, both of which were measured on the variables of interest including attention, affect, and cortisol before and after the eight weeks of treatment conducted for 30 minutes every other day. Findings showed that over the course of deep breathing treatment, as compared to controls, participants increased sustained attention and decreased negative affect and cortisol levels.

Deep breathing is useful with multiple patient populations. A study of 4,793 presurgical patients was designed to investigate the benefits of using deep breathing and aromatherapy to reduce preoperative anxiety [ 15]. After deep breathing along with lavender aromatherapy, approximately 40% of the patients demonstrated a decrease in anxiety. Additionally, deep breathing has been shown to exert a positive influence on certain chronic conditions. In one quasi-experimental study, 32 patients with type II diabetes mellitus were trained on deep breathing and compared to untrained controls [ 16]. Deep breathing resulted in a significant decrease in Hamilton Anxiety Rating Scale scores for deep breathing trained participants, whereas untrained controls did not show any decrease in anxiety.

1.3. Guided Imagery

Guided imagery is a method for treating stress and anxiety in which one replaces disturbing memories with positive mental imagery [ 17]. This involves instructional guidance that invokes sensory experiences and behavioral and physiological responses. Sensory and contextual engagement are a key focus of this technique. The instructional guidance and the strong focus on the engagement of participants help gain greater perceptual detail of the images generated which creates a more realistic mental representation during the relaxation exercise [ 18].

Research supports the effectiveness of guided imagery in reducing stress and anxiety. In one study conducted to evaluate the effects of guided imagery on intraoperative anxiety for patients undergoing abdominal surgery under spinal anesthesia, guided imagery techniques were shown to significantly reduce anxiety [ 19]. In another study investigating the effects of 20 minutes of guided imagery on preoperative anxiety, guided imagery was shown to significantly reduce anxiety and cortisol levels [ 20]. Yet another study showed that hospital nurses working during the COVID-19 pandemic who were trained in guided imagery, as compared to controls, showed significantly greater decreases in death anxiety [ 17]. Other studies show the use of guided imagery outside of the medical setting. One study evaluating the use of nature-versus-urban-based guided imagery as an intervention for anxiety found a significant decrease in state anxiety amongst adults imagining both urban and natural settings [ 18], and the effect was strongest for nature-based guided imagery. Another study using guided imagery to facilitate self-forgiveness showed significant increases in self-forgiveness scores following seven five-minute sessions of guided imagery [ 21].

1.4. Multiple Methods

Studies have also been conducted that either combine or compare the effects of multiple methods of relaxation with one another. One study combined guided imagery, progressive muscle relaxation, deep breathing, mindfulness, exercise, aromatherapy, and yoga for nursing students during the course of one academic year to test for changes in anxiety [ 22]. This was a mixed-methods study, but quantitative analyses did not reveal significant changes in anxiety. Another study investigated the differences between PMR, guided imagery, and diaphragmatic breathing techniques on the quality of life for elderly individuals diagnosed with breast or prostate cancer [ 23]. Results of this study showed significant improvement following 45 minutes of training in quality of life and physical functioning after either of the three techniques were used. A study of undergraduates compared five minutes of deep breathing and progressive muscle relaxation to each other and other relaxation techniques such as the adapted dive reflex and the use of a weighted lap object for their effects on anxiety [ 7]. All of the separate techniques tested showed significant reductions in anxiety, but deep breathing and progressive muscle relaxation techniques appeared to be responsible for the greatest amount of anxiety reduction. Another study compared the use of PMR and guided imagery and its effects on stress, anxiety, and depression for pregnant women [ 24]. Participants in this study participated in two twenty-minute sessions of progressive muscle relaxation and guided imagery exercises. The combination of these techniques resulted in decreased stress and depression, but not anxiety.

1.5. Present Study

The existing research has provided a good evidence base to support the usefulness of multiple forms of stress relaxation techniques for the reduction of stress, anxiety, and depression and the improvement of quality of life, relaxation states, and positive mental health. Often these studies have examined specific patient or demographic populations and used clinicians to train individuals in these techniques. Equally often, the outcomes of interest are stress, anxiety, and depression, whereas the most direct outcome of interest, that is the state of relaxation, is commonly missing. Furthermore, not only are relaxation states not commonly assessed, but also when they are physiological parameters are not included in assessment, leaving a comprehensive picture of the efficacy of these stress relaxation states incomplete. Consequently, we sought to design an experiment comparing three of the more common stress relaxation techniques-PMR, deep breathing, and guided imagery-in healthy young undergraduates. We also sought to directly assess stress relaxation states and physiological manifestations of relaxation across a 20-minute relaxation session guided by a scripted audio instructional program. We hypothesized, based on existing literature, that each of the tested techniques would lead to both distinguishable psychological and physiological states of relaxation, as compared to controls.

2. Method

2.1. Participants

Participants included 60 undergraduate students who participated for extra credit in an undergraduate psychology course. Meta-analyses of several types of stress relaxation techniques show pooled effect sizes of moderate-to-large magnitude [ 3]. Using η ² = .06 as a conservative estimate of effect size for the group by time interaction of our least powerful analysis, an alpha of .05, and required power of .90, 60 participants were required for this study. The majority were female (71.4%) and the average age was 19.64 (SD = 1.32; range = 18-23). Female/male proportions, χ ² = 4.54, p=0.21, and average age, F = .58, p=0.63, did not differ across the groups. Participants were recruited through an introductory psychology student pool. All participants provided informed consent prior to beginning the study, and the study was approved by the institutional ethics committee.

2.2. Measures

2.2.1. Psychological Stress Relaxation

The Smith Relaxation States Inventory-3 [ 25] was used as a self-report assessment of the effectiveness of the relaxation exercises. The Smith Relaxation States Inventory-3 consists of 38 items measuring 18 relaxation states and 3 stress states (somatic stress, worry, and negative emotion). Researchers can conceptualize the relaxation states in 5 categories: basic relaxation (sleepiness, disengagement, physical relaxation, rested/refreshed, and mental relaxation), core mindfulness (mindful acceptance, mindful quietness, mindful centeredness, mindful awareness, mindful awakening, and mindful innocence), mindful doing (trust, energized, and happy), mindful giving (thankful and loving, prayerful), and deep mindfulness (awe and wonder, deep mystery, and timeless, boundless, infinite, at one). Example items are "My mind is silent and calm," "My body is physically relaxed," and "I feel at peace." Participants are asked to rate each item according to how they feel "right now" on a 6-point Likert scale of 1 ( not at all) to 6 ( maximum). The Smith Relaxation States Inventory-3 possesses good reliability and validity. [ 25] In the present study, the total score was used and demonstrated excellent internal consistency at both baseline and follow-up assessment ( αs  > .90).

2.2.2. Psychophysiological Stress Relaxation

Psychophysiological measures of autonomic nervous system arousal were collected using the Biopac MP35 lab software and hardware ( https://www.biopac.com). Biopac hardware and software is considered a gold-standard psychophysiological data collection system by some [ 26] and has been used in 4,440 studies that measured electrodermal activity and 10,400 studies that measured electrocardiographic activity [ 27]. The Biopac MP35 measured the participant's phasic changes in electrodermal activity (i.e., skin conductance) and heart rate (HR). Electrodermal activity was assessed at the first and second fingers of the nondominant hand. Heart rate was assessed using a standard triple-lead configuration where sensors were placed above each ankle and on the wrist of the nondominant hand. Psychophysiological data were continuously monitored and reduced to five-minute segments where the average value for each five-minute segment was used for analysis.

2.2.3. Controls

Age and sex (male/female) were collected as control variables.

2.3. Procedure

Sixty participants were randomly assigned to one of three stress relaxation groups (deep breathing, PMR, or guided imagery) or a control group. Participants arrived at the laboratory, were greeted by a researcher, and read and signed the informed consent. All sessions were conducted in the evening between 7:00 p.m. and 9:00 p.m., Monday through Friday, during the fall and spring semesters. Participants were asked to refrain from the consumption of alcohol, nicotine, and caffeine 12 hours prior to participation. Participants were connected to the Biopac MP35 hardware to begin monitoring baseline psychophysiological data and then completed the baseline relaxation self-report questionnaire. Participants then completed the appropriate 20-minute exercise for their assigned group. In the control group, participants were offered several popular news or sports magazines to read (e.g., TIME, Sports Illustrated). Participants in the PMR group learned how to tense and relax muscle groups to bring about a state of relaxation. Participants in the deep breathing group learned how to use their breathing to invoke relaxation by breathing deeply, slowly, and attending to their breath. Guided imagery participants learned how to use mental representations to bring about a state of relaxation. All relaxation exercises were taught by recorded verbal instructions that were developed and disseminated by Dr. Jonathon Smith [ 25]. Once the assigned exercise was completed, participants were disconnected from the psychophysiological recording equipment, completed the follow-up relaxation self-report questionnaire, were thanked for their participation, and were dismissed.

2.4. Analysis

Data were examined using descriptive statistics (means and standard deviations) and repeated measures analyses of variance. Physiological data was first reduced to 5-minute epochs and examined using repeated measures analyses of variance. Group by time interactions were the statistical test of interest, and in the presence of a group by time interaction, simple effects were examined. All analyses included age and sex (male/female) as control variables. Data met assumptions for statistical hypothesis testing, and statistical significance was set at p < 0.05.

3. Results

3.1. Psychological Results

Psychological changes in self-reported relaxation are displayed in Figure 1 . Changes in levels of relaxation differed across the four groups, F = 2.81, p=0.048, η ² = .14. The control group (baseline to follow-up difference = 0.31, p=0.019) showed a slight increase in relaxation from baseline to follow-up assessment, but this change was considerably smaller than that of the relaxation groups. The PMR (baseline to follow-up difference = 0.42, p=0.002), deep breathing (baseline to follow-up difference = 0.68, p < 0.001), and guided imagery (baseline to follow-up difference = 0.79, p < 0.001) groups all showed statistically significant increases from baseline to follow-up assessment. While differences between the four groups were not statistically significant at the baseline ( ps > 0.118), PMR (mean difference = 0.43, p=0.046), deep breathing (mean difference = 0.54, p=0.014), and guided imagery (mean difference = 0.54, p=0.015) groups were significantly higher on follow-up assessment relaxation scores compared to the control group. None of the relaxation groups differed from one another on follow-up assessment relaxation scores ( ps > 0.621).

3.2. Physiological Results

Physiological relaxation evidenced by changes in electrodermal activity is displayed in Figure 2 . Changes in levels of electrodermal activity differed across the four groups, F = 8.18, p < 0.001, η ² = 0.31. The control group, F = 0.36, p=0.837, η ² = 0.03, showed no changes in electrodermal activity throughout the relaxation exercise. Guided imagery, F = 3.86, p=0.008, η ² = 0.23, and PMR, F = 13.40, p < 0.001, η ² = 0.51, groups showed linear decreases in electrodermal activity throughout the relaxation exercise. The deep breathing, F = 7.46, p < 0.001, η ² = 0.37, group showed a curvilinear trend where levels of electrodermal activity initially increased in the first 15 minutes and then decreased over the last 10 minutes. Changes in levels of heart rate activity across the four groups only approached statistical significance, F = 1.65, p=0.084, η ²  = 0.11.

4. Discussion

Findings from the present study show effectiveness of all three stress relaxation exercises in promoting both psychological and physiological relaxation states. In terms of psychological relaxation, all groups started at a similar level of relaxation, but following relaxation training, all three stress relaxation groups showed statistically significant increases in relaxation states. Levels of relaxation following the stress relaxation exercises were significantly higher for the relaxation groups as compared to the control group. After the exercises, none of the relaxation groups differed from one another. In terms of physiological states of relaxation, we found that guided imagery and PMR showed linear decreases in phasic electrodermal activity. The deep breathing group showed a curvilinear trend where levels of electrodermal activity increased in the first 10 minutes but in the final 10 minutes returned to their initial levels. Electrodermal activity did not change significantly in the control group, and no statistically significant or interpretable trends occurred in heart rate over the stress relaxation exercises or in the control condition.

These findings support and extend an existing body of findings showing that stress relaxation techniques can be effective in helping individuals to cope with stress and enhance well-being. For instance, with regard to PMR, our findings extend recent work showing that not only does PMR alleviate stress [ 8] and test anxiety [ 6] in nursing students and depression and anxiety in coronary heart disease [ 9] and cancer patients, [ 11] but it also induced psychological and physiological relaxation states in our student sample. Similarly, our guided imagery technique showed effectiveness in inducing states of both psychological and physiological relaxation, similar to the effects of guided imagery for surgery patients [ 19, 20], hospital nurses working during the COVID-19 pandemic [ 17], and healthy adults [ 18]. Of note is that the work of Felix and Ferreira [ 20] is a rare recent example of research that confirms the physiological effects of guided imagery, and we extend this finding from a patient sample to our sample of healthy transitional adults.

Our findings on the effectiveness of deep breathing for bringing about psychological relaxation are in line with other studies showing deep breathing to positively impact negative effect, stress, and cortisol [ 14], studies in medical patients showing decreases in anxiety for surgery patients [ 19, 20], and individuals with chronic illnesses (e.g., diabetes) [ 16]. Interestingly, in work by Ma and colleagues [ 14], deep breathing yielded a net benefit for reduced cortisol levels, while our findings revealed a curvilinear trend-as the deep breathing session progressed, electrodermal activity increased until the approximate midpoint of the training exercise and then began to decrease. Perhaps, early in a training session, deep breathing has an immediate physiological stimulating effect which quickly gives way to a state of physiological relaxation felt in both the autonomic and neuroendocrine systems [ 28]. As some have argued, focusing too much on the inhalation of deep breathing could cause physiological arousal and, early in training, participants may not understand how to obtain maximal relaxation benefits from deep breathing where one focuses more on the exhalation, which invokes the parasympathetic nervous system [ 29].

Our study is one of only a few investigations that evaluates the effectiveness of different types of stress relaxation training against each other in a head-to-head comparison, whereas past studies have often investigated combined methods of stress relaxation. For example, in a study of nursing students by Moore and colleagues [ 22], guided imagery, progressive muscle relaxation, deep breathing exercises, mindfulness, exercise, aromatherapy, and yoga were utilized concurrently. Although the combined effects of multiple stress relaxation techniques may act in synergistic ways to bring about considerable additional relief above and beyond any single method, such studies are unable to isolate which contributing component is responsible for the effect. Other studies have been designed to directly compare the effectiveness of different stress relaxation techniques but, often, these studies [ 23, 24] have examined unique populations (i.e., elderly oncology patients, pregnant women) or have not found consistent evidence of differences between stress relaxation techniques [ 7].

Our study offers a direct comparison of three of the more commonly used stress relaxation techniques, finding that all three techniques are more effective in inducing relaxation than the control condition, but none of the three techniques is any better than the others. This holds true for psychological relaxation states but not for physiological states of relaxation, which were evoked more robustly by PMR and guided imagery. For deep breathing, we found an initial increase in physiological arousal, followed by a return to baseline levels, a pattern which may have emerged due to a limited follow-up period. Although it is conjecture, it may be that deep breathing requires a longer period of time to exert its benefits, and its effects may be comparable to PMR and guided imagery with a longer follow-up period. Yet, given the techniques we utilized and the time allotted, it appears that physiological relaxation may be best facilitated by PMR and guided imagery.

4.1. Limitations

Our novel findings must be considered in the context of some limitations, including our method of assessing sociodemographic characteristics. For instance, biological sex was measured with only "male" and "female" response options and although our college student population is quite homogeneous (e.g., 85% White, 75% on-campus work-study, no children), no data on employment, parental status, race, or income was collected. Next, although our study design offers the ability to draw causal conclusions about the effectiveness of stress relaxation techniques, only three techniques are evaluated, and many other stress-reduction strategies may be effective. For instance, mindfulness, autogenic training, and aromatherapy are common methods that have received enthusiastic support from the public and should be evaluated in head-to-head comparisons to assess effectiveness.

Although our study goes beyond many studies by including both psychological and physiological assessments, these could be expanded upon in future research. Measures of awe, contentment, and serenity and perceptions of space, self, and time could be added to psychological assessment, and measures of neuroendocrine functioning would be useful. It may be important to also assess neurophysiological functioning with fMRI, PET, or EEG technologies. Finally, while many studies of stress relaxation are conducted with objectively stressed populations (e.g., persons with chronic illness), our study aim was to examine whether stress relaxation methods could be effectively used to reduce stress in healthy, young college students. Yet, this approach also limits generalizability and additional work is needed to substantiate our findings in a diverse community and clinical samples.

5. Conclusions

Our study provides evidence of the effectiveness of three commonly used approaches-PMR, deep breathing, and guided imagery-for stress relaxation, confirming past research indicating their benefits for promoting both psychological and physiological states of relaxation and offering a head-to-head comparison of stress-reduction strategies. At the psychological level of analysis, our results suggest that PMR, deep breathing, and guided imagery offer good improvement in relaxation. At the physiological level of analysis, PMR and guided imagery offer good improvement in relaxation, but further work is needed to establish the benefits of deep breathing.

Several avenues of future work are possible, including examination of the effectiveness of relaxation strategies in (1) undergraduate versus graduate student populations, (2) minority groups, (3) the unemployed, and (4) groups with health disparities or poor access to healthcare. Relaxation interventions could also be implemented as a public health effort, to maximize relief at a population level. Future studies might also examine the curvilinear effect of deep breathing on physiological relaxation, using an extended follow-up period and additional measures (e.g., neuroendocrine assessment), to better understand both the immediacy and endurance of the effects of deep breathing on relaxation states. Initial arousal may be viewed as a means to an end if deep breathing proves to have lasting physiological benefits, whereas if the physiological relaxation benefits of deep breathing are fleeting and cyclic in nature, there may be a reason for greater scrutiny. Answering these questions will require longer time intervals of assessment, multimodal physiological assessment, and careful attention to linear and curvilinear patterns of response. Future research comparing stress-reduction strategies utilizing enhanced assessment and diverse samples is needed to better understand what stress relaxation methods bring about the most comprehensive and effective relief of the stresses that impact us.

Acknowledgments

The authors would like to thank Dr. Joel Schrock for his invaluable assistance and work on this project.

Data Availability

Data are available upon request to the first author.

Conflicts of Interest

The authors declare no conflicts of interest.

References

1. Lehrer P. M., Woolfolk R. L. [ Principles and Practice of Stress Management. New York, NY, USA: Guilford Press; 2021. Google Scholar]

5. Mackereth P. A., Tomlinson L. Progressive muscle relaxationa remarkable tool for therapists and patients, integrative hypnotherapy. In: Cawthorn A., Mackereth P. A., editors. [ Integrative Hypnotherapy. Edinburgh, Scotland: Churchill Livingstone; 2010. pp. 82-96. Google Scholar]

25. Smith J. C. [ Advances in ABC Relaxation: Applications and Inventories. Berlin, Germany: Springer Publishing Co; 2001. Google Scholar]

Articles from Evidence-based Complementary and Alternative Medicine : eCAM are provided here courtesy of Hindawi Limited

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Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation

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Research suggests that multiple forms of relaxation training (e.g., progressive muscle relaxation, meditation, breathing exercises, visualization, and autogenics) can help individuals reduce stress, enhance relaxation states, and improve overall well-being. ...

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How Doing something DRASTICALLY DIFFERENT changed this school

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How Doing something DRASTICALLY DIFFERENT changed this school

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This is about how implementing "Quiet Time" twice daily changed the attendance, discipline and academic scores in this school. What is the worst that could happen?

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Mindfulness Techniques Bringing Students to the Here and Now to Create 

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Mindfulness Techniques Bringing Students to the Here and Now to Create 

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IAEA 2023 J Wargin &. E Farnisi

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 3 (Click Link)

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 3 (Click Link)

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Students choose a topic they wanted to create awareness and made photographs and a presentation (This example made using Adobe Spark Page and Video) to post and share in appropriate social media locations using #'s to get their audience.

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Wanting students to consider the power of their relationships and the need to understand that everyone has their own story defining their behaviors, disposition, and general mood in a day. For this project, I invited teachers and administrators to come to the classroom for a conversation with my Photography students. The students turned that conversation into artwork.

1. Click this link to access files used to set up the conversation and planning for the artwork.

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We shared our stories.

Sometimes, we have no idea...

Until we share our stories...

We begin to understand one another

We begin to see each other...

We learn from each other..

We think about THE OTHER!

The conversations inspired the art

We hope others continue the conversations

We hope you think about the why..

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 2

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 2

# data[].attributes.body
Students choose a topic they wanted to create awareness and made photographs and a presentation (Using Adobe Creative Express) to post and share in appropriate social media locations using #'s to get their audience.

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 1 (Click Link)

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Digital Photography Project prompt: What's your #? (PhotoVoice Manipulations Example 1 (Click Link)

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Students choose a topic they wanted to create awareness and made photographs and a presentation (This example made using Adobe Spark Page) to post and share in appropriate social media locations using #'s to get their audience.

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Senior “Porch”traits for the Class of 2020!

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Senior “Porch”traits for the Class of 2020!

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Photography students focused on developing other senior class members self-awareness during their portrait unit. The students turned the portraits into a book using the Pages App. You can view the book on a non-apple device here

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On March 13, 2020, Oak Lawn Community High School, along with all Illinois K-12 schools, both public and private, learned of the mandatory school closure that would continue through the end of the school year due to the Covid-19 pandemic. This pandemic has caused hardship not just in Illinois, or the United States. It is a global emergency, uniting all of humanity with a rare common experience. This pandemic is devastating.

The graduating class of 2020, took this opportunity to reflect on what they missed from the last semester in their high school. This book was created by a group of photography students, their teacher, and some wonderful at home photographers! The portraits are taken on the senior students porch, from a safe, social distance of 6 feet. Each page includes a message about what they are missing, what they want to remember, what they wish their classmates knew about them or a quote.

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On March 13, 2020, Oak Lawn Community High School, along with all Illinois K-12 schools, both public and private, learned of the mandatory school closure that would continue through the end of the school year due to the Covid-19 pandemic. This pandemic has caused hardship not just in Illinois, or th...

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Portrait Project turned into family photo shoots AT school! High School! 

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Portrait Project turned into family photo shoots AT school! High School! 

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Really wanting our families to see the school as their partner, I challenged students to invite a family member in during our portrait unit. We studied Story Corps on NPR and decided to do recorded interviews after they did the portraits. Other students in the class photographed- from a distance, the interviews. The students collaborated and created a book using the Pages App

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Oak Lawn Community High School, Photography Studio Spring 2019

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Social Awareness and Responsible Decision-Making using Photo Manipulation to “Manipulate” Climate Change

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Social Awareness and Responsible Decision-Making using Photo Manipulation to “Manipulate” Climate Change

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride https://t.co/trrACZ2rYR

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride pic.twitter.com/trrACZ2rYR
— Jennifer Wargin (@snapshoted) April 22, 2022

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride https://t.co/trrACZ2rYR

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride https://t.co/trrACZ2rYR

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What can you do to MANIPULATE climate change? Digital photography students are using manipulation skills to identify solutions that kids their age can actually do to make a difference. #artsed #responsibledecisionmaking #sel #climatechange #EarthDay22 #olchspride

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Relationship Skills Example Project from 2022 created by my photo students 

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Relationship Skills Example Project from 2022 created by my photo students 

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The kids did this after I surprised them in my classroom with a photo of every one of their families holding a sign saying why they mattered. I emailed their family with detailed instructions and they sent me photos back that I printed and hung.  My students wanted to do the same for other kids not in our class. Being a photo class, they set up pop-up photo booths through the school year photographing parents who were willing, In the spring we had an art show inviting the family and the student who was surprised with their photo!

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL https://t.co/oambrv35gP

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL pic.twitter.com/oambrv35gP
— Jennifer Wargin (@snapshoted) May 1, 2022

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL https://t.co/oambrv35gP

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL https://t.co/oambrv35gP

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Sharing this exhibit created by Photo I & Photo Club capturing portraits of parents holding signs for their students saying why they matter! Students were surprised with their messages at the opening reception in our spARTan Gallery. #olchspride #artsed #relationshipskills #SEL

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HS Art Lesson Ideas I have made and used

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Please reach out if you want to talk through any of this!

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Developing mindful practices into your life can help you and those you care for cope with feelings of anxiety and being overwhelmed. Spending time with works of art can help you slow down and focus on the present moment. Self-management or regulation is one of the five core competencies in Social Emotional Learning (SEL) . Learning how to cope with feelings is an important part of controlling one's temper and managing stress. Introducing coping skills, like deep breathing or doodling, can help young children regulate their impulses and feelings. The activity below introduces a coping strategy by discussing a work of art that activates the senses.

Modeling it with Children

Use the following directions to introduce the 54321 coping strategy using Garden Parasol:

1. Begin by having students settle into a comfortable chair and take several long, slow, deep breaths inhaling fully and exhaling fully. You may want to have them close their eyes and practice this until you feel students are focused.

2. Explain that we're going to use a strategy we can use anytime we may be feeling overwhelmed and need to ground ourselves in the present moment. We will use our five senses for this strategy. Ask students to identify their five senses.

3. Model the 5-4-3-2-1 method yourself as you introduce it:

Name 5 things you can see. For instance, I see the stairs, my coffee mug, my light, my pen, and my phone.

Name 4 things you can touch. For instance, I touch the wood of my desk, the fabric of my pants, the rough texture on the wall, and my face.

Name 3 things you can hear. For instance, I hear the hum of the computer, the breathing of people in the room, and the rustle of fabric.

Name 2 things you can smell. For instance, I can smell the disinfectant and my coffee.

Name 1 thing you can taste. For instance, I can taste the sweet creamer of my coffee.

4. Explain that we will practice this strategy with a work of art. I've chosen The Garden Parasol but any work of art that evokes all five senses would work well. You may want to have students write their responses in a journal or this handout prior to sharing them with the class. Tell them to imagine they are inside the painting. Say, since you can only use your sense of sight, you have to use your imagination for the other four senses.

5. Guide students in looking and responding to each sense. Have students share responses with the class.

Additional Resources for Parents and Teachers

Videos

Watch the 3 minute video below to experience this strategy for yourself or see it modeled with a live audience of children in this 20 minute video with Tin Can Kids.

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Mindful Moment: 5-4-3-2-1 Grounding Strategy

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Developing mindful practices into your life can help you and those you care for cope with feelings of anxiety and being overwhelmed. Spending time with works of art can help you slow down and focus on the present moment. Self-management or regulation is one of the five core competencies in Social Emotional Learning (SEL) .

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Click. One, two, three, four... Click.

The waterfall's movement was caught in a long-exposure photograph, its flow over those seconds held on one frame of the film.

Photography offers a fascinating opportunity to capture moments mindfully, on an analog SLR camera using film or digitally.

Art has long been recognized as a tool for entering mindfulness. Now, the widespread availability of cameras on smartphones offers the owner the chance to form an intimate relationship with both the act of photography and the moment itself.

Rather than focusing on the technicalities involved in taking an excellent picture, this article explores photography as a mindfulness approach.

Before you continue, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life, but will also give you the tools to enhance the mindfulness of your clients, students, or employees.

What Is Mindful Photography?

Art and mindfulness work well together, forming a unique bond and a symbiotic relationship, each benefitting the other.

In Essential Art Therapy Exercises: Effective Techniques to Manage Anxiety, Depression, and PTSD, Leah Guzman (2020) describes her work as an attempt to "create a safe place for clients to experience and creatively express their emotions, and cultivate new opportunities for navigating life."

Guzman and many others see art as a way of visualizing what is going on in the human mind - thoughts, emotions, hopes, and needs - finding new perspectives and changing patterns of thinking.

And it works.

A 2017 study engaged survivors of political violence in a series of intensive mindfulness and art therapy workshops. Those who took part reported being able to use their newly acquired mindfulness skills outside of the studio, gaining control over their lives and experiencing feelings of safety when stressed and anxious (Kalmanowitz & Ho, 2017).

They found that mindfulness therapy gave them the tools to safely express who they were and how they felt.

What then is mindful photography?

Photography once required detailed knowledge, technical skills, and time to set up.

The innovation that brought us camera phones changed everything. The means to take a photograph is now close by and requires little, if any, technical understanding to take a simple shot.

As phones have developed, so too have their cameras, bringing a host of extra features and the ability to take advanced and high-quality photographs. So much so that there are many sources of training and online advice now available to take the best shots (Hale, 2020).

However, a simple photograph capturing a scene, event, or moment in time remains uncomplicated and provides an opportunity to engage in the moment and feel more present.

In 21 Days of Mindful Photography, Alexandria Searls (2019) describes the combination of mindfulness and photography as an opportunity to "open yourself up to new perceptions, and to understanding your own vision." It is less about producing an extrinsically valuable piece of art and more about expressing yourself, being immersed in the moment, and having fun.

Mindful photography is the art of capturing narrative in a single shot, halting and freezing time and, importantly, revealing how we see things.

After all, simple shifts in our perception - how we view the world, our emotions, and our thoughts - can profoundly affect our entire day (Williams & Penman, 2016).

We can easily interpret a few words in an email or on a call in a way that upsets our state of mind, leaving us angry or worried. Yet, the smile of a stranger or the laughter of a small child can lift our spirits and make light of the worries we carry.

While you can't always stop the trigger, you can, as mindfulness expert Mark Williams writes, escape the vicious cycle that can form when a single adverse event leads to spiraling unhappy thoughts.

Mindfulness helps you step outside the endless chatter of your thoughts and see the world with fresh eyes, reinstating a sense of wonder (Williams & Penman, 2016).

And this is where photography can help.

Writing for National Geographic, Jared Gottlieb (2014) describes how renowned meditation instructor and passionate photographer Jonathan Foust finds mindfulness in photography by reducing the number of shots he takes and in the ongoing pursuit of "ecstatic appreciation."

Through recognizing the beautiful, the absurd, and the very nature of being, he moves away from an outlook that, he says, can be grim and anxious.

Foust ultimately sees photography as a spiritual practice, performed over a lifetime, capturing "moments of grace in the endless stream of experience" (Gottlieb, 2014).

Even the commonplace can be observed and photographed as though for the very first time.

A Look at the Research and Benefits

The Oxford Handbook of Positive Psychology describes mindfulness as a flexible state of mind, characterized by "openness to novelty, sensitivity to context, and engagement with the present moment" (Lopez, Edwards, & Marques, 2020).

Mindfulness encourages openness to experience and compassion, along with an appreciation for the moment in which we find ourselves.

Capturing that instant in a photograph can help us focus on our relationship with the environment and the changing state of the subject positioned in front of the lens.

When students were asked to engage in mindful photography by capturing subjects that were meaningful to them and then discussing them in class, the process was found to increase happiness (Kurtz & Lyubomirsky, 2013).

In a follow-up study, when instructed to take photographs in a mindful way, rather than a more neutral, factual way, individuals were found to be more appreciative and motivated (Kurtz, 2015).

Both sets of research suggest that "when done thoughtfully, photography can be an effective way of improving mood and appreciation of everyday life" (Kurtz, 2015).

In a fascinating piece of research for her doctorate, Jessica Thomas (2016) explored the value of introducing mindful photography into the lives of end-of-life caregivers. Thomas found that the intervention provided time for reflection, support, and a deeper awareness and acceptance of the expected loss.

Ultimately, mindful photography and other such mindfulness practices may help create meaning in troubling times and help understand the causes of our own and others' feelings of happiness and even loss (Thomas, 2016).

How to Start a Mindful Photography Practice

While mindfulness practices are not complicated and can easily be integrated into daily life, it takes time for them to become a habit.

Initially, planning and effort are required to put in place the new practices and maintain ongoing focus.

However, we should remember mindfulness's importance. Self-care is ultimately selfless. Without helping ourselves, we are less ready to be there to support others.

The following pointers can help mindfulness photography find a place in your life:

Make mindful photography a priority.

Aim to practice mindfulness (photography and other practices) five days a week.

Create a ritual around mindful photography. Keep everything you need ready and close by (camera or phone, notepad and pen).

Ask yourself:

Where will I go?
Will I go alone or with someone?
How can I ensure my safety?

Choose a regular time and allow for at least 20 uninterrupted minutes. You may start with only five minutes and build up over time.

Accept that you cannot force mindfulness, yet practice will make it easier. Let go of expectations.

Do not be disappointed when you review the photographs taken and they are not as you expect. They are subjective, of the moment.

Continue mindful photography for a month, trying different assignments. Perhaps one day focusing on colors, emotions, numbers, past, present, and future, etc. Flip through a book or magazine, finding a word that interests you, and use that word as your theme for the day.

11 Mindful Photography Tips & Ideas

Moving from endlessly snapping photographs to feeling present and engaged in the moment while taking pictures requires slowing down.

With a passion for both mindfulness and photography, Jonathan Foust and Alexandria Searls offer several tips to encourage mindfulness "by heightening our awareness of seeing" and fostering a more relaxed and present approach (Gottlieb, 2014; Searls, 2019).

Reducing the noise

While having a camera on your phone is a distinct advantage, there is also the potential for ongoing interruption.

If safe to do so and you are not expecting any urgent messages, turn off notifications or, even better, switch to airplane mode and free yourself to be more mindful.

Steer clear of uploading the photos to social media or even thinking about it, at least initially. Imagining others viewing your photographs may limit your enjoyment and feelings of presence as you take them.

Refreshing the scene

When you wish to photograph a familiar scene, ask yourself:

Can I experience it as though for the first time?

Can I see something in it I've never seen before?

Can I look at it from a different perspective?

Such questioning can encourage you to appreciate the moment and see what is in front of the camera lens as if for the first time.

When reviewing the photographs later, notice previously unseen features.

Reduce the volume

With a modern digital camera, there is no cost to taking endless photographs. But to engage mindfully and become more present, reduce the number of shots.

When you're on vacation, consider setting a daily limit for the number of photographs you take.

For example, restricting yourself to three shots will help you become more engaged in the process and the scene, becoming a "silent witness" (Gottlieb, 2014).

Accepting what you capture

When looking back at photographs taken, seek enjoyment in what has been captured and the moment in which it is set, rather than technical issues.

Don't lose sight of the beauty. An unwanted shadow or reflection can be equally beautiful as a sunrise or sunset.

Welcome what arises rather than chasing perfection or setting unrealistic expectations.

Travel without a camera

Traveling without a camera may seem like strange advice to promote mindful photography, and yet abstaining may be a valuable way of learning to enjoy photography more.

In the absence of a camera, you can experience feelings of being present in each scene, with no need for it to be captured.

Capture the istigkeit

Before taking a shot, stop for a moment and ask yourself:

Why am I taking this picture?

What story do I want the image to tell?

Look for ways to capture what is, and is not, typically considered beautiful.

Break free of cultural norms and expectations and attempt to capture the subject's istigkeit, often translated from German as isness (Meister Eckhart, 2021).

Weather and light

Photographers often become hung up on finding the perfect light or weather for a photograph.

While it can be pleasurable experiencing the half-light of early morning or capturing the sun after rain clouds pass, instead try to connect with the present moment, whatever its conditions.

If the clouds are heavy and dark, or the sky is pale and gray, accept both weather and light as you find them.

Embrace how the conditions make you feel, the sense of rain or wind on your skin and the sounds in the trees, grass, or underfoot.

Capture your day

We often move through the day without pause for thought.

Use this exercise to be more mindful:

1. Take your first photograph soon after waking (of the cat, the alarm clock, the light coming through the window), and make a note of the number of minutes past the hour.

2. When possible and safe to do so, take a photo of something nearby at hourly intervals for the rest of the day.

3. At the end of the day, review the photographs in order.

Ask yourself:

1. Do the photographs reflect your day?

2. What is missing from the story?

3. What else could have been captured on film?

Oracle walk

Begin by asking yourself basic but essential questions, such as:

What is my strength?

What should I do as a job?

What do I like about that person?

Have I finished that piece of work?

Then attempt to answer the questions using only what you see along a walk.

Form answers out of anything that interests you, such as a flower in a garden, graffiti on the wall, a brightly lit storefront, barking dog, or an elderly couple crossing the street.

The objects themselves are unlikely to be the answer but can be interpreted metaphorically to provide an alternative perspective.

Earth, fire, water, and air

Let the ancient idea of four elements inspire a photography outing.

Photograph something that represents each element: earth, fire, water, and air.

Capture a frozen puddle for water, the sun or a bright light for fire, pebbles on a path for earth, and the movement of trees for air.

Single objects may be represented in multiple elements. Perhaps leaves are blowing in the wind, lit from behind by the sun, floating in water, or half covered by soil.

Ask yourself:

Did you find yourself drawn to one element more than another?

What colors are present for each element?

Staying put

Find a location where you can sit comfortably and safely for some time. It could be a park bench, beside a river, or outside a busy café.

Begin taking photographs of what you see.

Photograph changes that occur throughout the day, some fast, like traffic moving, and others gradual, taking place over time, such as the changing weather or light.

When home, lay them out on a table or attach them to the wall and experience the passing hours through your pictures.

Ask yourself:

How did you feel at the time, and how do you feel now looking at the picture?

Recall your emotions and what you heard and could smell while you were there.

PositivePsychology.com's Tools

Mindfulness is both a fascinating area of study and a valuable approach for helping clients deal with a range of mental and physical wellbeing challenges (Shapiro, 2020).

To this end, we invite you to check out our free Mindfulness Exercises Pack. This pack features three of our top tools from the Positive Psychology Toolkit©, suitable for use with clients, employees, or students:

The Wheel of Awareness
This guided meditation invites clients to mindfully direct awareness toward their outer world from a hub within themselves, helping to strengthen their sense of connection and knowing. In particular, the meditation guides the listener as they let awareness settle on four facets of the present moment before turning awareness on itself to recognize its source.

Leaves on a Stream
This guided meditation draws on the principles of Acceptance and Commitment Therapy (ACT) to help clients create psychological distance between themselves and their thoughts. By inviting clients to visualize their thoughts as leaves being carried along a flowing stream, clients will discover the capacity to unhook from thought and observe mental phenomena from a place of stillness and non-reactivity.

Eye of the Hurricane Meditation
This guided meditation helps clients access stillness and peace in the presence of turbulent surroundings. By drawing on the metaphor of a swirling hurricane's silent and still eye, clients will gain access to a safe space from which to mindfully observe difficult thoughts and challenging circumstances.

You can access all these exercises for free by downloading our Mindfulness Exercises Pack.

17 Mindfulness & Meditation Exercises - If you're looking for more science-based ways to help others enjoy the benefits of mindfulness, this collection contains 17 validated mindfulness tools for practitioners. Use them to help others reduce stress and create positive shifts in their mental, physical, and emotional health.

A Take-Home Message

While we often snap photographs without thinking, a camera can hold the key for reconnecting with the present. But it must be used sparingly, with thought and engagement with the subject.

Don't chase perfection, become comfortable with what is. Beauty is found equally in both excellence and flaws when viewed from a universal position with equanimity.

Instead, try to connect with the present and embrace the scene in front of the camera.

Not only does freezing a moment offer new insights and feelings of being present, but by taking more care and time while reducing the number of photos taken, it is possible to make the act of photography itself more mindful.

Then, once the scenes have been frozen in time, they can be reviewed and the feelings associated with each relived. We may also generate new thoughts and emotions from recognizing and attending to details not obvious when taking the pictures.

Use some mindful photography tips and techniques with your clients to help reduce the day's noise and form a deeper relationship with the present.

We really hope you enjoyed this interesting topic. Don't forget to download our three Mindfulness Exercises for free.

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Mindful Photography: 11 Therapeutic Ways to Use Your Camera

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Photography offers a fascinating opportunity to capture moments mindfully. After all, art has been long recognized as a tool for entering mindfulness.

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Mindfulness Based SEL - Learning from Inside Out

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Mindfulness is the capacity to pay attention to the present moment with curiosity and kindness - and it forms a new subcategory within the field of SEL: mindfulness based social and emotional learning (MBSEL).

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Relieve Stress With Photography | Insight Timer

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This outdoor walking photography practice will calm your mind and leave you feeling peaceful and grounded. It's ideal for those who want to step away and destress. This meditation can also be adapted to indoor photography while sitting or shooting.

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An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

A daily mindfulness and meditation guide at your fingertips

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FREE Programs for children and adults

We suggest 10 minutes a day

What are you waiting for?

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Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

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After a panic attack on live TV, ABC news anchor Dan Harris had to make some changes. Harris recounts his journey from skeptic to meditator.

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Ten Percent Happier: Meditation and Mindfulness to Find Happiness

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Ten Percent Happier offers courses, meditations, and expert coaching in our app to help anyone learn meditation and reduce stress. Start your journey today.

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As mentioned above, reducing stress and tension is one of the primary benefits of body scan meditation, which in turn can have many positive physical benefits including reduced inflammation, anxiety, and insomnia. What's more, through regular mindfulness body scan meditation, you can train your mind to respond more effectively to stress. Instead of ruminating on or battling with stressful thoughts and feelings, we learn to gently lean into them, essentially diminishing their power over us.
2. Grounding
Often, our body is doing one thing while our mind is elsewhere. A body scan meditation can help to sync our mind and body, pulling us away from the noise in our mind and into the present. Plus, regularly checking in with our body can help us identify aches and pains early on, before they become too serious.
3. Increasing self-compassion
Often during body scan meditation, we may notice something that feels bad in our body, or we may become frustrated when we notice our mind wandering. Regular practice can help us approach these situations with gentleness and acceptance; eventually we learn how to approach situations in our everyday life with the same compassion.

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One of the most accessible meditation practices is a body scan meditation, during which you bring attention to your body, noticing different sensations, as you mentally scan down, from head to toe. Here's info on what the benefits are and how to do it.

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Progressive Muscle Relaxation - Bridge the gAPP

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Headspace | Mini meditation | Find your focus

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Reduce Stress through Progressive Muscle Relaxation (3 of 3)