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The program relax is a software package designed for the study of molecular dynamics through the analysis of experimental NMR data. Organic molecules, proteins, RNA, DNA, sugars, and other biomolecules are all supported. It was originally written for the model-free analysis of protein dynamics, though its scope has been significantly expanded.
The aim of relax is to provide a seamless and extremely flexible environment able to accept input in any format produced by other NMR software, able to faultlessly create input files, control, and read output from various model-free programs including Modelfree and Dasha, output results in many formats, and visualise the data by controlling programs such as Grace, OpenDX, and MOLMOL.
The flexibility of relax arises from the choice of either relax's scripting capabilities or its Python prompt interface. Extremely complex scripts can be created from simple building blocks to fully automate data analysis. A number of sample scripts have been provided to help understand script construction. In addition, any of Python's powerful features or functions can be incorporated as the script is executed as an arbitrary Python source file within relax's environment.
relax is free software (free as in freedom) which is licenced under the GNU General Public Licence (GPL). You are free to copy, modify, or redistribute relax under the terms of the GPL. For more information, see the program documentation.
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When you reframe relaxation in this way, it becomes an intentional act of mental fitness and a way to protect yourself rather than a supposed waste of time. Ultimately, this mindset can empower you to make time for self-care without guilt or hesitation.
If you don't have the luxury of a week-long vacation or spa retreat, you can still get some relaxation in your schedule by trying the Pomodoro technique. This timing method is a productivity and focus tool, but it can also come in clutch when you want to incorporate brief moments of relaxation throughout your day.
If you want to try a morning meditation, find a quiet and comfortable space where you can sit or lie down for a few minutes. Then, close your eyes and bring your attention to slowing your breathing, allowing that to guide you into a state of relaxation. You can also use this time to set intentions, visualize positive outcomes for the day, practice gratitude, or silently say some affirmations.
So think about what you smell, hear, see, feel, and taste. You may realize you hear things you didn't notice before, like the humming of your refrigerator, cars driving past, or the birds chirping outside. And maybe you feel the softness of the carpet under your feet, the hardness of the chair you are sitting on, or the roughness of the plastic phone case you are holding. You can try this anytime and anywhere, and it might bring you a sense of relaxation by helping you become more self-aware and less impulsive or consumed by distractions.
When life gets hectic and you feel overwhelmed, taking two minutes to do absolutely nothing can be a great way to center yourself. I know that two minutes sounds like barely any time, but just try it and see how relaxing a quick break can actually be before you come for me.
This simple yet effective strategy is a great way to build relaxation into your day. And if you're really busy you can set a timer or alarm on your phone like my grad school supervisor and remind yourself to breathe every now and then. You can also use breathing timer apps like Breathe+ and Breathing Zone that let you customize your reminders.
So, how do you choose a technique? Consider starting with the breathing techniques. Slowing down and managing your breathing has immediate and positive effects as it helps with focusing and relaxing. Often, breathing techniques may be used anytime, anywhere.
From that point, try several of the deep breathing, progressive muscle relaxation, guided imagery and meditation exercises. Find a couple of strategies that you enjoy. Begin using them each day or even several times daily so that you become relaxed quickly and completely. Once you have mastered one or two of them, then you may consider adding another technique or two from the combination or advanced strategies section.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.
Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.
Rest and relaxation. It's such a common expression that it has become a cliche. And although rest really can be relaxing, the pat phrase causes many men to overlook the fact that exercise can also be relaxing. It's true for most forms of physical activity as well as for specific relaxation exercises.
Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.
Almost any type of exercise will help. Many people find that using large muscle groups in a rhythmic, repetitive fashion works best; call it "muscular meditation," and you'll begin to understand how it works. Walking and jogging are prime examples. Even a simple 20-minute stroll can clear the mind and reduce stress. But some people prefer vigorous workouts that burn stress along with calories. That's one reason ellipticals are so popular. And the same stretching exercises that help relax your muscles after a hard workout will help relax your mind as well.
Even without formal meditation and controlled breathing, the gentle muscle stretching of yoga can reduce stress. "Full service" yoga is even better. But if that's not your thing, simple breathing exercises can help by themselves. Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.
Bodily exercise can help relax the mind, and mental maneuvers can, too. Most often, that means talking out problems with a supportive listener, who can be a friend, a chaplain, or a trained counselor or psychotherapist. But you can also do it yourself, harnessing the power of your own mind to reduce stress. Simply writing down your thoughts and feelings can be very beneficial, and formal meditation exercises have helped many people reduce stress and gain perspective.
Although meditation is an ancient Eastern religious technique, you don't have to become a pilgrim or convert to put it to work for you. In fact, your best guide to meditation is not an Indian spiritualist but a Harvard physician, Dr. Herbert Benson. Here's an outline of what Dr. Benson has termed as the relaxation response:
2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.
Muscle relaxation takes a bit longer to learn than deep breathing. It also takes more time. But even if this form of relaxation takes a little effort, it can be a useful part of your stress control program. Here's how it works:
Progressive muscle relaxation is best performed in a quiet, secluded place. You should be comfortably seated or stretched out on a firm mattress or mat. Until you learn the routine, have a friend recite the directions or listen to them on a tape, which you can prerecord yourself.
Progressive muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, then work down the body.
Except during illness, you should exercise nearly every day. That doesn't necessarily mean hitting the gym or training for a marathon. But it does mean 30 to 40 minutes of moderate exercise such as walking or 15 to 20 minutes of vigorous exercise. More is even better, but the first steps provide the most benefit. Aim to walk at least two miles a day, or do the equivalent amount of another activity. You can do it all at once or in 10- to 15-minute chunks if that fits your schedule better. Add a little strength training and stretching two to three times a week, and you'll have an excellent, balanced program for health and stress reduction. And if you need more help with stress, consider autoregulation exercises involving deep breathing or muscular relaxation. Remember, too, that mental exercises are the time-honored ways to cut stress (see box).
Deep breathing is a common meditation technique that can help you let go of stress and maintain a quieter state of mind. Research shows that taking a few minutes to relax each day can help reduce blood pressure and lower your risk of cardiovascular disease.
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