Written by: Rona Castañeda

Clinically reviewed by: qualified members of the Therapy Near Me clinical team

Last updated: 06/10/2026

This clinical information has been written by Rona Castañeda to support accuracy, clarity, and alignment with contemporary psychological practice. Content is reviewed in accordance with our Editorial Policy and is intended as general information only. It does not replace individual assessment, diagnosis, or treatment.

Relaxation before a big meeting or event is crucial for performance and well-being. Here are scientifically-backed strategies to help:

1. Deep Breathing Exercises: Deep breathing activates the body’s relaxation response, reducing stress hormones. Controlled breathing techniques like the 4-7-8 method can be particularly effective (Harvard Medical School, 2020).
2. Mindfulness Meditation: Mindfulness meditation has been shown to reduce anxiety and improve focus (Goyal et al., 2014). Even a few minutes can help center your thoughts.
3. Progressive Muscle Relaxation: This involves tensing and then relaxing different muscle groups. It’s proven to decrease anxiety and induce calmness (Varvogli & Darviri, 2011).
4. Visualisation Techniques: Visualizing a positive outcome can boost confidence and reduce anxiety. This technique is often used by athletes to enhance performance (Cumming & Williams, 2012).
5. Physical Exercise: Engaging in light physical activity, like a brisk walk, releases endorphins, which act as natural stress relievers (Harvard Health Publishing, 2018).

Practicing these techniques regularly can significantly improve your ability to relax and perform well in high-pressure situations.

• References:
  • Harvard Medical School. (2020). Relaxation techniques: Breath control helps quell errant stress response.
  • Goyal, M., et al. (2014). “Meditation programs for psychological stress and well-being: A systematic review and meta-analysis”. JAMA Internal Medicine.
  • Varvogli, L., & Darviri, C. (2011). “Stress Management Techniques: evidence-based procedures that reduce stress and promote health. Health Science Journal.
  • Cumming, J., & Williams, S. E. (2012). “The role of imagery in performance”. Handbook of Sport and Performance Psychology.
  • Harvard Health Publishing. (2018). Endorphins: Exercise and relaxation techniques can trigger a natural high.

How to get in touch

If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.