These are the relaxation techniques recommended by the IMSS

There are many techniques for stress management, but two are recommended by the Mexican Social Security Institute (IMSS) . Here are all the details.

Psychologists from the IMSS recommend the use of techniques to maintain physical and mental balance, such as Diaphragmatic breathing and Jacobson's progressive relaxation; useful tools for reducing stress levels, managing emotional crises, reducing anxiety, and preventing mental health problems. .

In this regard, psychologist Tomás Delfino Alcántara Ramírez, project leader at the Mental Health and Addictions Coordination, explained that The main advantages of diaphragmatic breathing are: regulating the nervous system by activating the body's calm state, improving oxygenation and promoting a feeling of physical well-being. In addition, it helps focus the mind, promotes concentration and is very useful for reconnecting with our center. .

On the other hand, he noted that Jacobson's progressive relaxation focuses on muscle tension and relaxation , also encourages Body awareness, improves sleep quality and promotes emotional flexibility by releasing accumulated pressures derived from everyday life .

He added that in addition to controlling stress and some mental health issues, both techniques help improve sleep quality by reducing the activity of the sympathetic nervous system. This reduces physical and mental tension, facilitates deep rest, and promotes a sense of rest .

Psychologist Alcántara Ramírez explained that the use of these techniques strengthens the ability to manage intense emotions and recover from adverse situations. As self-regulation tools, they increase personal confidence and foster a more positive approach to challenges .

He emphasized that, despite the ease of applying and learning these techniques, it is essential to have training in mental health, which will allow us to understand the biopsychosocial mechanisms behind these tools and adapt them to different contexts and needs.

She explained that, compared to other psychological interventions, these techniques are complementary to more structured therapies and serve as preventive tools in everyday life . They are also accessible to everyone, easy to learn, and don't require specialized equipment to practice; all you need is a comfortable place to connect with yourself.

Alcántara Ramírez recommended practicing a specific technique for 5 to 10 minutes a day in a quiet space, ideally before bed, to achieve maximum body relaxation and restful sleep. She emphasized that consistency is key, as over time it not only becomes easier but also more effective in facing everyday challenges.

He called on members of the IMSS to visit the more than 1,500 Family Medicine Units (FMUs) to address any mental health-related symptoms, resolve any concerns, and, if necessary, seek specialized services from the Institute.

With information from the IMSS

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