Ways to Relax 5/19/01
LyndaNP
http://stress.about.com/health/stress/library/weekly/aa050801a.htm
Ways to Relax
Sometimes just saying "I need to relax more" isn't enough. Structured
programs combining elements of mental and physical relaxation can offer
a way to learn to relax through coaching, lessons, or individual
practice. Ranging from the martial arts to meditation, structured
relaxation programs have been used in psychotherapy and as adjuvant
therapies for many chronic medical conditions. To help you decide if one
of these programs is right for you, this article provides an overview of
some of the most commonly-practiced disciplines that increase
"relaxation skills".
Autogenic Training
Developed in the early 20th century, this technique is based upon
passive concentration and awareness of body sensations. Through
repetition of so-called autogenic "formulas" one focuses upon different
sensations, such as warmth or heaviness, in different regions of the
body. Autogenic training has been used by physicians as a part of
therapy for many conditions. Popular in Europe (where it is even covered
by some insurance plans), this method is currently gaining acceptance in
the USA. No particular physical skills or exercises are involved;
however, persons desiring to learn this technique must be prepared to
invest time and patience. Since this technique is slightly more complex
than some relaxation methods, a course is generally the best way to
learn the method.
For more information:
"Autogenic Training", from your About Guide
Biofeedback
Biofeedback is one method of learning to achieve relaxation, control
stress responses, or modify the body's reactions through the use of
monitoring equipment that provides information from the body which would
normally not be available. This method is based upon the principle first
advanced in the early 1960s that the autonomic nervous system (the part
we don't consciously use) is trainable. For example, instruments can be
used to measure heart rate, blood pressure, brain activity, stomach
acidity, muscle tension, or other parameters while persons experiment
with postural changes, breathing techniques, or thinking patterns. By
receiving this feedback, one can learn to identify the processes that
achieve the desired result, such as reduction in heart rate and blood
pressure. Biofeedback is used by many practitioners for a variety of
psychological and physical conditions. Because the technique involves
the use of measuring devices, it can only be performed by a
professional.
For more information:
The Biofeedback Certification Institute of America (303-420-2902) is the
body responsible for certifying practitioners of biofeedback.
"Biofeedback for Anxiety" from the About Mental Health Resources site
Imagery
Imagery, or Guided Imagery, is the use of pleasant or relaxing images to
calm the mind and body. By controlling breathing and visualizing a
soothing image, a state of deep relaxation can occur. This method can be
learned by anyone and is relatively easy to begin. Imagery has also been
used in addition to conventional therapy in the treatment of cancer and
other conditions, in which a patient visualizes disease states being
fought by or driven out of the body.
For more information:
Imagery Exercises for Beginners
Meditation Techniques
Ranging from practices associated with specific religions or beliefs to
methods focusing purely on physical relaxation, meditation is one of the
most popular techniques to achieve physical and mental relaxation. There
are literally thousands of different types of meditation, and many can
be learned on your own. The meditative state is one in which there is a
deep centering and focusing upon the core of one's being; there is a
quieting of the mind, emotions, and body. The meditative state can be
achieved through structured (as in a daily practice of a routine) or
unstructured (for example, while being alone outdoors) activities. While
teachers of meditative arts are readily available, some techniques can
be learned though books or online tutorials.
A form of meditation popularized in the last few decades is TM, or
transcendental meditation. TM has the goal of achieving transcendental
consciousness, or the simplest form of awareness. It is practiced for
15-20 minutes in the mornings and evenings and is relatively easy to
learn. Numerous classes and teaching materials are available for
beginners.
For more information:
"Basic Meditation " from the About Chronic Fatigue site
"Melatonin Mantra" from the About Alternative Medicine site
Transcendental Meditation Web site
One variant of a meditation technique has gained popularity in the US
since its description in the 1970s by Harvard physician Herbert Benson.
This technique, known as the relaxation response, involves the
repetition of a word of phrase while quietly seated, 10-20 minutes per
day. Designed to evoke the opposite body reaction to the stress response
(or "fight or flight" reaction), this method carries no religious or
spiritual overtones. Its value has been documented in the reduction of
blood pressure and other bodily stress responses. Like other forms of
meditation, it can be learned on one's own, but time and practice are
required to elicit the desired relaxation state.
For more information:
"The Relaxation Response", from your About Guide
elax
Part 2
Progressive Muscle Relaxation
Progressive Muscle Relaxation is a method developed in the 1930s in
which muscle groups are tightened and then relaxed in succession. This
method is based upon the idea that mental relaxation will be a natural
outcome of physical relaxation. Although muscle activity is involved,
this technique requires no special skills or conditioning, and it can be
learned by almost anyone. Progressive muscle relaxation is generally
practiced for 10-20 minutes a day. As with the Relaxation Response,
practice and patience are required for maximum benefits.
For more information:
"Progressive Muscle Relaxation", from your About Guide
Qigong
The martial art Qigong is an ancient Chinese health care system that
combines physical training (such as isometrics, isotonics, and aerobic
conditioning) with Eastern philosophy and relaxation techniques. There
are many different kinds of Qigong, including medical Qigong. Some forms
are practiced while standing, sitting, or lying down; others involve
structured movements or massage. Over 70 million Chinese practice some
form of Qigong daily. Qigong has been used for centuries in China for
the treatment of a variety of medical conditions. Learning Qigong
involves time, commitment, patience, and determination, and learning
from a master or group is advisable. Since this technique involves
physical exertion, check with your doctor before beginning, particularly
if you have a chronic medical condition or are over 40 years old.
For more information:
Introduction to Qigong
Chinese Qigong
Taichi
Like Qigong, Taichi is a Chinese martial art. It has been termed a kind
of "meditation in motion" and is characterized by soft, flowing
movements that stress precision and force. Also known as Tai Chi Chuan,
this methods is thousands of years old. As with Qigong, training from a
master is necessary to learn the art of Taichi. Again, since motion and
force are required, check with your doctor before beginning training.
For more information:
International Taoist Tai Chi Society
Tai Chi Chuan, a UK site with many articles
Yoga
There are many forms of yoga, an ancient Indian form of exercise based
upon the premise that the body and breathing are connected with the
mind. There are many different forms of yoga, and the practice of yoga
is thought to be over 5000 year old. One goal of yoga is to restore
balance and harmony to the body and emotions through numerous postural
and breathing exercises. Yoga, which means "joining" or "union" in
Sanskrit, has been called the "search for the soul" and the "union
between the individual and the divine". Among the benefits of yoga are
increased flexibility and capability for relaxation. No special level of
conditioning is required; yoga can be learned by nearly anyone. Classes,
books, and videos are widely available. Those with special or chronic
physical conditions will want to get clearance from their doctor before
beginning.
For more information:
The About.com Yoga site has a wealth of resources ranging from beginning
to advanced.