22/05/2023

Relaxation Technique For Overall Well-Being

A Relaxation technique is any method, process, procedure, or activity that helps a person to relax; attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress, depression, or anger. However, relaxation techniques are useful for either emotional pain caused by stress, anger, anxiety, and mood of depression, or chronic pain caused by strains, single-side muscle use, awkward position, restriction of movement in certain areas of the spine, improper form during physical activity, and stressful posture. Relaxation techniques are generally safe for healthy individuals. Occasional instances exist where individuals have reported negative experiences after receiving relaxation techniques.

Relaxation Technique Meaning

The relaxation technique is a practice to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response. Cognitive behavioral therapy is a type of psychological treatment that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well.

Muscle relaxation for children & parents | Raising Children Network — Relaxation Technique: Slower Breathing

Background of Relaxation Technique

Physical and mental disorders

Current and past researchers have explored the relationship between physical and mental disorders through various methods and investigated the effects of relaxation techniques. The subsequent literature review presents a brief and succinct overview of the latest research discoveries, providing a background for the understanding of relaxation techniques.

Claude Bernard, a scientist in 1865, observed that maintaining a constant internal environment, our internal milieu, when facing changes in external environment and conditions is critical for life and well-being.

Chronic stressors

Additionally, chronic stressors can have negative consequences, and they are especially prevalent in humans, potentially due to their high cognitive ability, which may cause ongoing stress responses to various adverse life and work circumstances. The connection between psychosocial stressors and chronic illness is intricate and influenced by various factors, such as the type, quantity, and duration of stressors, along with an individual’s biological susceptibility and their learned ways of coping.

Previous studies have indicated that relaxation techniques, including but not limited to deep breathing, guided imagery, meditation, and progressive muscle relaxation, are effective ways to reduce stress, indicating that relaxation techniques are effective in promoting relaxation both physically and psychologically.

Ties between stress and health

Research released in the 1980s indicated stronger ties between stress and health and showed benefits from a wider range of relaxation techniques than had been previously known. This research received national media attention, including a New York Times article in 1986.

Significant increase in relaxation levels

A more recent study found that participants who practiced progressive muscle relaxation, deep breathing, and guided imagery experienced a statistically significant increase in relaxation compared to the control group. While there was no significant difference in relaxation levels before training, all intervention groups demonstrated significantly higher levels of relaxation after training compared to the control group.

Additionally, there was a linear association between progressive muscle relaxation and guided imagery and physiological relaxation, while the deep breathing group initially showed increased physiological arousal before quickly returning to baseline levels. These findings support existing research findings on the effectiveness of relaxation techniques, which can effectively enhance relaxation states both psychologically and physiologically.

Relaxation Technique Uses

People use relaxation techniques for the following reasons, among others:

Anger management,
Anxiety attacks,
Cardiac health,
Childbirth,
Depression,
General well-being,
Headache,
High blood pressure,
Preparation for hypnosis,
Immune system support,
Insomnia,
Pain management,
Relaxation (psychology),
Stress management,
Addiction treatment, and
Nightmare disorder.

Thus, relaxation techniques are used and designed to help individuals reduce tension and anxiety, both physically and psychologically, by inducing the body’s “relaxation response,” characterized by a slower respiratory rate, reduced blood pressure, and a slower heart rate. The main techniques are progressive muscle relaxation, autogenic training, guided imagery, and biofeedback-assisted relaxation.

Relaxation Technique Types and Uses

Progressive muscle relaxation (PMR)

Progressive muscle relaxation (PMR) is one of the most important and easy-to-learn relaxation techniques developed by Dr. Edmund Jacobson in the 1920s, setting the foundation for the development of relaxation techniques. It involves the effective and repetitive relaxation of 14 different muscle groups and has been used to treat anxiety, tension headaches, migraines, TMJ, neck pain, insomnia, bipolar disorder, anxiety, backaches, high blood pressure, etc. PMR is a two-step practice that involves creating tension in specific muscle groups and then releasing it to build awareness of the sensations of tension and deep relaxation. It is recommended to repeat the process several times and to practice regularly to induce physical muscular relaxation at the first signs of stress.

After the initial practice of PMR, several muscle groups may still require additional tensing and relaxation to achieve maximum effects. Decreasing the degree of muscle tension is typically recommended by Dr. Edmund to “train” the body for immediate and continuous response.

Steps to perform Progressive muscle relaxation

The following steps are recommended to perform effective PMR:

First, to practice PMR, find a comfortable place where you won’t be disturbed for 10-15 minutes.
Begin by focusing on each muscle group and tensing them for five seconds while breathing in, then releasing and relaxing the muscle while noticing the feeling of relaxation.
Repeat this process for each muscle group while gradually reducing the amount of tension used to deepen the sense of relaxation.
Transition to the next muscle group once you feel relaxed in the current one.
It is recommended to start at one part of the body and move systematically and not hold your breath or tense muscles that cause discomfort.

Guided imagery

Guided imagery (GI) is a well-established technique for reducing stress and anxiety. It involves replacing distressing memories with positive mental imagery through a process of sensory engagement and behavioral and physiological responses. The technique is guided by an instructor or audio recording that directs participants to imagine a peaceful or pleasant setting, often involving rich sensory experiences such as sounds, smells, and visual details.

Generates vivid and realistic mental images

By actively engaging the senses and focusing on specific contextual details, guided imagery enables individuals to generate vivid and realistic mental images that create a strong sense of presence and immersion in the imagined scenario, which helps to divert attention away from negative thoughts and feelings, and fosters a sense of relaxation and tranquility.

When used in combination with progressive muscle relaxation (PMR), the PMR-GI approach is a highly effective method for managing the symptoms of nausea and vomiting, as well as improving patients’ overall mental well-being.

Nature-based vs traditional GI

Studies have identified several connections between exposure to natural environments and health outcomes. Specifically, there is compelling evidence linking nature exposure to enhancements in:

Cognitive function,
Brain activity,
Blood pressure,
Mental health,
Physical activity, and
Sleep.

However, it may not always be feasible to alleviate anxiety symptoms by spending time in natural settings, depending on the situation and context. Studies have demonstrated that incorporating nature-based GI interventions can overcome the barriers of limited access to natural environments and enhance the effectiveness of GI interventions.

Biofeedback-related relaxation

Biofeedback is a technique that enables individuals to make subtle changes in their body, such as the relaxation of muscles, which can help alleviate pain and decrease tension. With the aid of an electronic device that provides feedback and real-time information on changes in heart rate, blood pressure, or muscle tension.

Individuals can learn to monitor their level of relaxation and recognize and regulate their body’s response to stress. Biofeedback-related relaxation techniques are found by researchers to decrease test anxiety in nursing students, significantly reduce average blood glucose, A1C, muscle tension, and lower hypertension.

Other techniques

Various techniques are used by individuals to improve their state of relaxation. Some of the methods are performed alone; some require the help of another person (often a trained professional); some involve movement, some focus on stillness; while other methods involve different elements.

Certain relaxation techniques known as “formal and passive relaxation exercises” are generally performed while sitting or lying quietly, with minimal movement, and involve “a degree of withdrawal”. These include:

Autogenic training,
Biofeedback,
Deep breathing,
Guided imagery,
Hypnosis,
Meditation,
Pranayama,
Progressive muscle relaxation,
Qigong,
Transcendental Meditation technique,
Yoga Nidra, and
Zen Yoga.

Movement-based relaxation methods

Movement-based relaxation methods incorporate exercises such as walking, gardening, yoga, Tai chi, Qigong, and more. Some forms of bodywork are helpful in promoting a state of increased relaxation. Examples include massage, acupuncture, the Feldenkrais Method, myotherapy, reflexology, and self-regulation.

Autosuggestion and prayer

Some relaxation methods can also be used during other activities, for example, autosuggestion and prayer. At least one study has suggested that listening to certain types of music, particularly new-age music, and classical music, can increase feelings associated with relaxation, such as peacefulness and a sense of ease.

Flotation therapy

A technique growing in popularity is flotation therapy, which is the use of a float tank in which a solution of Epsom salt is kept at skin temperature to provide effortless floating. Research in USA and Sweden has demonstrated a powerful and profound relaxation after twenty minutes. In some cases, floating may reduce pain and stress and has been shown to release endorphins.

New relaxation technique course

Introducing this particular course is important because the prevalence of stress-related mental disorders in medical students is significantly higher than in the general public.

Sleepless Nights? Try Stress Relief Techniques | Johns Hopkins Medicine — Relaxation Techniques For Sleepless Nights

How to do Deep Relaxation

Some people consider the practice of “deep relaxation” to be the “purest antidote for stress” and contend that it can combat a whole host of conditions that affect the mind and body. In truth, there are numerous techniques that can fit under the umbrella of deep relaxation, and there is significant evidence of the benefits of employing them.

Regardless of technique, deep relaxation focuses on becoming attuned to your own body and releasing stressful thoughts. It may take some work to find and master the right kind of deep relaxation for you, but it is likely to be well worth the effort.

Part-1: Preparing for Deep Relaxation

Understand stress and relaxation

During times of stress, the body is flooded with chemicals that produce a “fight or flight” response. This response is very helpful when you are facing real danger, but modern life can lead to near-constant stress, which can contribute to a host of physical and emotional maladies:

In direct contrast to the “fight or flight” response, the body’s “relaxation response” is a state of deep rest (but not necessarily sleepiness).
When this response kicks in, a person’s heart rate, blood pressure, and breathing rate may reduce.
In deep relaxation, blood flow can increase, the muscles will relax, and the body may be more capable of healing.

Define deep relaxation

There is no single, standard definition for this concept, nor a single guide for a standard technique. The various forms of deep relaxation do, however, share some similar qualities:

Deep relaxation is sometimes known as “mindful breathing” because it focuses on purposeful, slow, calm breathing as a starting point.
Exerting awareness and control over one’s breathing is essential to practically every form of deep relaxation.
Deep relaxation can also be called “yoga nidra.”
A focus on controlled body movements is common to most techniques associated with the concept.

Consider the benefits

As mentioned, relaxation helps to counteract the effects of stress on physical, mental, and emotional levels. A bout of deep relaxation is akin to hitting the body’s reset button, helping to restore a chemical balance and return respiration, blood flow, and heart rate to normal levels:

It may not be quite right to say that deep relaxation heals the body, but it does create an environment that is more conducive to healing.
On an emotional level, deep relaxation tends to replace anger, fear, and frustration with improved mood, concentration, and confidence.

Set the scene

Ideally, however, and especially when starting out, you want to find a calm, comfortable environment with minimal distractions:

When possible, choose a room where you will not be disturbed for at least 15-20 minutes. Find a room that is not too warm or stuffy.
You can usually also do them while seated in a comfortable chair.
Beware that becoming too comfortable can turn deep relaxation into nap time.
Wear comfortable clothes that are easy to move in.
You can also try to enhance the serenity level by utilizing soft music or soothing scents.

Part-2: Practicing Deep Relaxation Techniques

Master mindful breathing

The term mindful breathing is sometimes synonymous with deep relaxation itself because being able to focus on each breath going in and out is at the heart of every deep relaxation technique. Get comfortable with mindful breathing before you attempt to move into additional deep relaxation techniques:

Lie on the floor (preferably), or sit in a comfortable chair. Place your arms at your sides.
Be aware of your body’s contact with the floor (or chair). Let your body “sink” into it.
Become aware of your breathing, in and out. Focus on your abdomen filling and emptying, moving up and down.
Feel your tension leave with each exhaled breath.

Give “progressive muscle relaxation” a try

It involves tensing and releasing muscles individually and systematically throughout your body:

Begin with your “mindful breathing” positioning and technique.
Focus on how it feels for a moment, then tense the muscle for several seconds, as tightly as you can without pain.
Release the tension, and feel your stress exiting with the release. Remain in this relaxed state momentarily before moving on to the next body area.
Focus on tensing and releasing only the intended muscles in the intended order. It will take some practice.

Consider “body scan meditation” as an alternative

If tensing and releasing muscle groups causes you pain or discomfort, you can instead employ an alternative form of deep relaxation. Body scan meditation shares the focus on individual sections of the body but without muscle flexing:

Follow the steps for progressive muscle relaxation, but focus your attention on each body area without the muscle tensing and releasing.
Feel the tension leaving that part of your body as part of your mindful breathing and deep focus.
It is best to follow a set pattern throughout your entire body, but you can also guide your awareness back to areas that may need additional focus.
When you’ve completed your body scan, bring your awareness back to your entire body.
Focus once more on your breathing, and slowly sit and stand up when you are ready.

Think about mindful meditation

Deep relaxation is in many ways a meditative process, and it can include elements normally associated with meditation, such as using a mantra. Focusing on a word or phrase, or alternatively your body sensations, senses, or emotions, may be your key to deep relaxation:

Find a quiet environment and a comfortable seated or reclined position. You want to be able to focus deeply, but not fall asleep.
Find your focal point, like something you see or sense.
Don’t be distressed or distracted if other words or images pop into your head as you meditate. Just return your focus to your focal point.
Meditation isn’t just about becoming “enlightened.” It’s about getting a handle on yourself and learning to control your mind and attention.

Look into visualization techniques

Similar in many respects to mindful meditation, visualization methods rely on deep focus on a single mental image. Usually, though, the particular goal with visualization is to locate and picture your restful place:

You want to try to engage all your senses with your restful place.
In this method, a therapist, coach, or a recording guide you into your restful place.

A Beginner's Guide to Breath Work Practices | Everyday Health — Practicing Deep Relaxation Technique

Side Effects of Relaxation Technique

There have been occasional instances where individuals have reported negative experiences such as heightened anxiety, intrusive thoughts, or fear of losing control.

In particular, some relaxation techniques may not be suitable for individuals with certain medical or psychiatric conditions. In rare cases, these techniques may even exacerbate existing symptoms. For instance, there have been reports that certain relaxation methods can trigger or worsen symptoms in individuals with epilepsy, psychiatric disorders, or a history of abuse or trauma.

Conclusion

In view of the above, I am confident that you have learned the basics of what are relaxation techniques, meaning, uses, types, deep relaxation, and side effects. Now is the right time to use acquired knowledge for solving related problems.

Frequently asked questions

Before posting your query, kindly go through the:

What is the meaning of the Relaxation technique? The relaxation technique is a practice to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response.

Which are the uses of the Relaxation Technique?

People use relaxation techniques for the following reasons, among others: Anger management, Anxiety attacks, Cardiac health, Childbirth, Depression, General well-being, Headache, High blood pressure, Preparation for hypnosis, Immune system support, Insomnia, Pain Management, Relaxation (psychology), Stress Management, Addiction treatment, and Nightmare disorder.

Are there any side effects of the Relaxation Technique?