The Best Relaxation Exercises for Enjoyable Sex
For enjoyable sex, it is important to be relaxed and at ease. Only then can you truly enjoy it.
Especially when anxiety about pain arises, it is extra important to ensure that both body and mind are calm and relaxed.
Relaxation exercises can help prepare both your body and mind for a positive sexual experience, allowing you to feel more comfortable and less tense.
Here are some effective relaxation exercises you can try.
Deep Breathing Exercises
The way we breathe is directly connected to our autonomic nervous system. This system regulates how our body responds to stress or relaxation. By slowing, softening and deepening our breathing, we send signals to the brain that it is safe to relax.
One of the most effective breathing techniques for relaxation is the 4-7-8 breathing exercise by Dr. Weil. This technique, developed by Dr. Andrew Weil, is simple to learn and highly effective.
Breathing Technique
- Find a comfortable seated position with a straight back.
- Breathe in through your nose while counting to four.
- Hold your breath while counting to seven.
- Exhale forcefully and completely through your mouth while counting to eight.
- Repeat this cycle 4 times.
- Practise the 4-7-8 breathing exercise twice a day for the best results in achieving structural relaxation.
4-7-8 Breathing Exercise for Relaxed Sex
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Before sex:
Perform the 4-7-8 breathing exercise before sex to relax your body and mind. This helps reduce stress and anxiety and ensures you feel calm and relaxed. -
During foreplay:
Integrate the breathing technique during foreplay. You and your partner can do the exercise together, which helps you both relax while building connection. -
During sex:
If you notice you are becoming tense or anxious during sex, you can also apply the 4-7-8 breathing technique. Take a moment to focus on your breathing and follow the steps. This can help calm your nervous system and bring your attention back to the pleasure of the moment.
Doctor Weil explains the breathing technique simply
Progressive Muscle Relaxation (PMR)
The Jacobson method, also known as Progressive Muscle Relaxation (PMR), is a technique that can help reduce tension and promote relaxation, which can be beneficial for people who experience discomfort during sex.
With this muscle exercise, you tense the muscles one by one and then relax them again.
Below, you can read how to use the Jacobson method for a relaxed and comfortable sexual experience.
Step-by-step instructions for the Jacobson method
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Create a quiet environment:
Ensure a quiet, comfortable space where you will not be disturbed. Put on soft, calming music and dim the lights to create a relaxed atmosphere. -
Comfortable position:
Lie down or sit in a comfortable position. Make sure your clothing is loose and your body is fully supported. -
Deep breathing:
Begin with a few minutes of deep breathing. Breathe in slowly and deeply through your nose, hold for a few seconds, and then breathe out slowly through your mouth. This helps prepare your body and mind for relaxation. -
Identify muscle groups:
Divide your body into muscle groups, such as feet, legs, abdomen, back, arms, hands, neck, and face. You will tense and relax each muscle group one by one. -
Tense and relax muscles:
Start with your feet. Tense the muscles in your feet by curling your toes and hold the tension for 5-10 seconds. Feel the tension, then completely relax the muscles as you exhale. Feel the difference between tension and relaxation. Work slowly upward through your body, repeating this process for each muscle group: legs, abdomen, back, arms, hands, neck, and face. -
Repetition:
Repeat the tensing and relaxing of each muscle group two or three times. This helps achieve deep relaxation. -
Visualisation:
While relaxing your muscles, imagine yourself in a calm, peaceful environment, such as a beach or a quiet forest. Visualise the calm and serenity of this place as you release your muscles.
It is pleasant to follow this method while being guided by a soothing voice via your phone or laptop.
A good video for this can be found below. Duration: approximately 18 minutes.
PMR Method for Relaxed Sex
Relax beforehand: Perform the Jacobson method before you begin having sex. This helps your body relax and reduces stress and tension, which can minimise pain and discomfort.
During foreplay: Use elements of the Jacobson method during foreplay. You can do muscle relaxation exercises together with your partner to bring you both into a relaxed state.
Take your time: Take the time to enjoy the relaxation and allow the sexual activity to build slowly and naturally. Avoid rushing and ensure you feel comfortable.
Guided Relaxing Muscle Exercise (Jacobson)
Yoga
Yoga combines physical postures, breathing and meditation for complete relaxation.
How to do it:
- Try some simple yoga exercises for relaxation, such as the Child Pose and the Happy Baby (for relaxing the pelvic floor muscles).
- Find a quiet spot and use a yoga mat or a soft surface.
- Breathe calmly in and out while assuming and holding the postures.
Below, you will also find a short breathing exercise for relaxation. You can do this alone or together, before sex, but also during sex.
Breathing Exercise from Yoga
Veelgestelde Vragen
Welke ontspanningsoefeningen zijn het meest effectief voor betere seks?
De 4-7-8 ademhalingsoefening en de Jacobson-methode (PMR) zijn de meest effectieve technieken. Deze oefeningen helpen stress te verminderen en het zenuwstelsel te kalmeren, wat essentieel is voor een ontspannen seksuele ervaring.
Hoe werkt de 4-7-8 ademhalingsoefening?
Adem 4 seconden in door uw neus, houd uw adem 7 seconden vast, en adem 8 seconden uit door uw mond. Herhaal dit 4 keer. Deze techniek activeert het parasympatische zenuwstelsel en bevordert diepe ontspanning.
Wanneer moet ik ontspanningsoefeningen doen voor seks?
Voer ontspanningsoefeningen uit voorafgaand aan seks, tijdens het voorspel, en zelfs tijdens seks als u spanning voelt. Regelmatige beoefening verhoogt de effectiviteit en zorgt voor structurele ontspanning.
Wat is de Jacobson-methode (PMR) en hoe help dit bij seks?
PMR is een techniek waarbij u spiergroepen bewust aanspant en ontspant. Dit helpt fysieke spanning te verminderen en verhoogt het bewustzijn van spanning versus ontspanning, wat essentieel is voor comfortabele seks.
Kunnen yoga-oefeningen helpen bij seksuele spanning?
Ja, specifieke yoga-poses zoals Child Pose en Happy Baby helpen bekkenbodemspieren te ontspannen. Yoga combineert ademhaling, beweging en mindfulness voor complete lichaams- en geestontspanning.
Hoe vaak moet ik ontspanningsoefeningen beoefenen?
Voor optimale resultaten oefen de 4-7-8 ademhaling twee keer per dag. PMR kan 2-3 keer per week worden gedaan. Regelmatige beoefening zorgt voor structurele verbetering van uw ontspanningsvermogen.
Kunnen partners samen ontspanningsoefeningen doen?
Absoluut! Samen ontspanningsoefeningen doen versterkt de intimiteit en verbinding. U kunt samen ademhalingstechnieken beoefenen tijdens het voorspel of PMR-elementen integreren in uw gezamenlijke routine.
Helpen ontspanningsoefeningen ook bij angst voor pijn tijdens seks?
Ja, ontspanningsoefeningen zijn bijzonder effectief bij seksuele angst en pijn. Ze doorbreken de vicieuze cirkel van spanning-pijn-angst en helpen het lichaam en de geest voor te bereiden op een positieve seksuele ervaring.
