The Effects of Brief Muscle Relaxation and Breathing Techniques on Anxiety and Perception of Breathing

Anxiety disorders are among the most prevalent mental health conditions, linked to a high

risk of progressing from sub-clinical symptoms to clinical disorders. Effective and accessible

techniques to reduce state anxiety are thus essential for preventative intervention. This project

firstly utilised a systematic review and meta-analysis to assess the separate effects of techniques

that are utilised in both traditional and mindfulness therapies (cognitive, embodiment and

breathing-based) for state anxiety. Secondly, it directly assessed and compared the effects of

brief administration of two techniques within these sub-categories – progressive muscle

relaxation (PMR) and breathing exercises (BE) – in reducing state anxiety and enhancing

interoceptive abilities (perception of signals from within the body; thought to be disrupted

within anxiety) within sub-clinical populations. The results of the meta-analysis indicated that

interventions focusing on body relaxation and breathing were both effective in reducing

anxiety, alongside a single effective study utilising an acute cognitive intervention strategy. The

empirical study then further demonstrated that both PMR and BE acutely reduced state anxiety

and fear towards the perceived consequences of anxiety-related body sensations. In particular,

there was a statistically significant difference regarding the reduction in state anxiety between

the BE and control condition. However, there were no significant changes observed for the

interoceptive measures across conditions. These findings underscore the value of brief, bodyfocused

interventions in reducing state anxiety, and support the application of both brief

progressive muscle relaxation and breathing exercises as therapeutic strategies for managing

sub-clinical anxiety. Such interventions may also be particularly beneficial by altering one’s

attributions towards the consequences of physiological symptoms of anxiety. However,

whether interoceptive abilities are linked to these therapeutic effects is still to be determined.

These findings contribute to the evidence supporting simplified, accessible approaches for acute

anxiety management as well as the potential role of subjective body symptom perception,

aiming to prevent the progression of sub-clinical anxiety to more severe, clinical levels.