How Does Visualization Promote Relaxation and Stress Reduction? [Science Based + How To]

If you find that stress and anxiety are prominent forces in your life, it’s time to start finding ways to promote relaxation. Googling “How Does Visualization Promote Relaxation and Stress Reduction”, got you here and we’ve got the answers! We all know of the power of positive thinking, but few realize they can use visualization as a form of self-care. When you visualize, you create mental pictures of a calming scene or things that you want to happen. By doing this regularly, it allows you to take control of your thoughts and direct them towards a positive outcome–ultimately reducing stress levels.

Let’s chat about how visualization can help us, the benefits it provides, and how to get the most out of it when we’re feeling stressed.

What is Visualization and How Does it Work?

Visualization is a form of mindfulness, which is a practice that has been shown to be beneficial for mental and physical health.

Mindfulness involves paying attention to the present moment, without judgment. When you are feeling stressed, it can be helpful to focus on your breath and the sensations in your body. This can help you to ground yourself in the present moment and let go of worries about the past or future.

When you visualize, you create images in your mind that can promote feelings of calm and relaxation. You may visualize a peaceful scene, such as a beach or meadow, or you may imagine yourself achieving a goal or overcoming an obstacle.

Visualization works by calming the nervous system and reducing stress hormones like cortisol. It also helps to focus your attention on something positive and relaxing, rather than on your stressors.

It is especially useful because it can be used anywhere, at any time and particularly in stressful situations such as: when you are at work, waiting in line, recovering in a hospital, sick in bed or even driving.

What If I Am Already in a Relaxing Environment?

You may be wondering why you would visualize peaceful settings like a forest or beach if you have access to one.

It’s important to remember that visualization is about more than just the physical environment. It’s also about the emotions and sensations that you feel in your mind and body. When you are feeling stressed, it can be difficult to access those positive emotions and sensations. Visualization can help you to access them more easily.

If you are fortunate to take the time to sit in a forest or a beach, take some time to notice your environment. Listen to the sounds of the waves, the songs of the birds, or the leaves rustling in the wind. Smell the salt in the air or the fragrance of flowers. Connecting with these sensations can bring you into the present moment and help you to relax.

Nature-Based Visualization has Greater Stress Reduction

Did you know that visualizations of nature-based environments has a greater impact?

This study from 2018, explored if there was a difference in anxiety symptom reduction between nature-based guided imagery sessions and non-nature-based guided imagery sessions. With 48 participants, they found a significantly greater anxiety reduction for nature-based guided imagery.

So if you can’t get outside to enjoy nature, try to include as many nature-based elements in your visualization as possible. Some classic nature scenes include: forests, lakes, ponds, oceans, mountains, and flowers gardens.

Benefits of Visualization

There are many potential benefits of visualization, including reducing stress and anxiety, improving mood, boosting self-confidence, and increasing focus and concentration.

It can even help you fall asleep! Visualization has become so effective, numerous mindfulness apps are now available that include sleep stories. These are intended to distract from your thoughts, and bring calm to your mind.

Looking for some solid research to back up these claims?

This 1995 study in the Journal of Holistic Nursing, applied visualization techniques to 60 participants. Their resulting levels of anxiety and depression were lower and their self-esteem was greater than the control group after a 4-week period.

Another study from 2015 examined the effects of visualization with a group of young adults experiencing homelessness. They found significant decreases in symptoms of general distress and depression. They also found an improvement in overall interpersonal functioning and levels of general anxiety.

These are just a few examples of the research available, you can head to Google Scholar for more!

How to Get Started with Visualization

If you’re interested in trying visualization for stress relief, there are a basic things you can do to get started.

Pick a quiet spot where you won’t be interrupted. Sit or lie down in a comfortable position. Close your eyes and take several deep breaths.

Once you’re relaxed, begin to visualize the scene or outcome you desire. Use as many senses as possible—see the colors, smell the aromas, feel the textures, etc. The more vivid the image, the better. Try to hold the image in your mind for at least 10 minutes. If that’s too long, start with a few minutes and work your way up.

You may want to practice visualization daily or several times per week. Like any skill, the more you practice, the better you’ll become at it.

Once you get the hang of it, you can practice visualization anywhere—in line at the grocery store, stuck in traffic, etc.

Below is an example of a visualization exercise from the National Institute of Mental Health. Keep in mind that this is the audio script. You can head over to their website to play the audio for the best effects.

"But for the time being, take a look at the two pictures that are provided to you and really focus on the colors, and the ocean, and how vibrant it is.

And now what we're going to do, I want you to just make sure you're in a comfortable position.
If you're sitting in a chair, much like me, then keep your feet on the ground, relax your muscles, your back, your body; just make sure you're feeling very comfortable in your space.

Take a few deep breaths in. In through the nose. Hold. And out through the mouth.

You want to make sure you're taking very deep breaths in.

So close your eyes, continue to breathe in...and out.

Bring yourself to this relaxing place. Picture yourself walking through the rainforest.

In...and out.

The trees have large green leaves that float above your head. Continue breathing in and out. As you're walking you see colorful birds flying around and you hear the many animals in the rainforest.

The sound of the wind blowing is soft, and you feel the warm air on your skin.

Breathe in...and out.

As you walk out from the forest and onto the sand, you feel the hot sun on your skin."

~National Institute of Mental Health

7 Visualization Techniques To Reduce Stress

There are many different ways that you can use visualization for relaxation and stress reduction. Here are a few visualization techniques:

Calming Visualization

One way is to imagine yourself in a peaceful place. This could be a beach, a meadow, or anywhere that makes you feel calm and relaxed. Close your eyes and take some deep breaths. As you breathe in, imagine the peaceful place around you. Picture the sun shining down on you, the sound of the waves crashing against the shore, or the smell of the flowers in the meadow. Allow yourself to really experience all of the senses in this place. As you breathe out, let go of any tension or stress that you are feeling. Continue breathing deeply and relaxing into the visualization for as long as you like.

Visualization with Healing Light

Another way to use visualization for relaxation is to imagine yourself surrounded by white light. White light is associated with healing and protection. Close your eyes and take a few deep breaths. As you breathe in, imagine yourself surrounded by a bright white light. Feel the light entering your body and filling you with a sense of peace and calm. As you breathe out, let go of any tension or stress that you are feeling. Continue breathing deeply and relaxing into the visualization for as long as you like.

Here is a breath work video done by Ventuno Yoga with instructor Rohini. She guides you in visualizing light that travels up your spine to your head and back down again, while removing all the negative thoughts and emotions.

Happy Memory Visualization

Another way to use visualization for relaxation is to recall a happy memory. Close your eyes and take a few deep breaths. As you breathe in, allow yourself to vividly recall a happy memory. It could be a time when you were on vacation, spending time with friends or family, or anything else that made you feel happy and carefree. Paint a picture in your mind with as many details as possible. Did you feel warm and happy? Recall who you were with, what you were wearing, what was happening around you and so forth. Spend a few more moments here before opening your eyes and returning to your day.

Visualization with Deep Breathing

You can also combine visualization with deep breathing for an even more relaxing effect. Close your eyes and take a few deep breaths. As you breathe in, imagine yourself taking in all of the peaceful, calming energy around you. As you breathe out, let go of any tension or stress that you are feeling. With each breath, feel yourself becoming more and more relaxed. Deep and slow breaths tell your body that you are calm. Continue breathing deeply and relaxing into the visualization for as long as you like.

Visualization of a Positive Outcome

You can also use visualization to imagine a positive outcome for a situation that is causing you stress. Close your eyes and take a few deep breaths. As you breathe in, allow yourself to vividly imagine the positive outcome that you desire. Picture everything going exactly as you want it to. How does it feel? Who is there with you? What are the positive results? How do you feel about this positive result?

Visualization with All 5 Senses

Another way to make your visualization more powerful is by involving all 5 senses. Close your eyes and take a few deep breaths. Think of a happy place. Now allow yourself to notice what you see, hear, taste, smell and feel.

Guided Imagery

Guided imagery is a type of relaxation technique that uses your imagination to help you relax and focus on positive images. Guided imagery involves picturing yourself in a peaceful, calming setting or situation. You may be guided through the visualization by a therapist, coach, or another professional, or you may listen to a recorded guided imagery session. Guided imagery is a great way to get started with visualization, as it can be helpful to have someone else guide you through the process.

Resources to Learn How to Use Visualization to Reduce Stress

Learning how to use visualization takes some practice and it helps to have some tools and resources to get you started! Here we’ve provided some of the best visualization resources for you to overcome stress and anxiety, including books, videos, websites and apps.

Apps

Headspace: This meditation app offers a wide range of well-organized stress-relieving sessions. As you gain more experience you can work your way up to more advanced sessions. It also provides sessions specific to stress and anxiety along with other topics

Calm: Not as easy to navigate as Headspace, but offers more soundscapes for sleep and a kids meditation section

Video

Hospitals & Clinics: Many hospitals have become a resource for guided visualization to reduce the stress and anxiety and patients going through treatment, going through long-term recovery, or surgery. Beaumont Health has done a nice job with the audio in this guided imagery visualization below:

National Institute for Mental Health: Provides an explanation of what stress is and the parts of the brain that handle the flight-fight-freeze. Following that she offers a guided visualization activity.

Books

Now you know how visualization can be used to reduce stress and anxiety. Visualization techniques involve closing your eyes, focusing on the breath, and picturing a happy memory or positive outcome. You can also use guided imagery with help from a professional or recorded session. There are also several apps available that offer visualization exercises to help you relax, as well as websites and YouTube videos for more. Take some time for yourself to try these techniques!

We would love to hear how they worked for you!