Relaxation Techniques

The Regenerative Nature of Relaxation

Relaxation is a crucial component of healthy living. Stress is a major symptom when relaxation is absent. Stress is known to contribute to the development of disease. When we relax, our body has an opportunity to unwind; to regenerate itself in preparation for the next stressful situation but when our coping mechanisms to stress fail or are underdeveloped then stress can be very damaging. Relaxation techniques can be used to reduce stress.

Both emotional and physical reactions to stress are partly determined by the sensitivity of the sympathetic nervous system. This system is the one that produces the "fight or flight" reaction in response to stress and excitement. Pulse rate, respiration, muscle tension, glandular function and circulation of the blood are all affected. Sustained stress can easily trigger anxiety reactions in ordinary non-threatening situations such as being in crowded places, riding elevators, driving a car, going to the doctor's office, etc. Being unable to cope with stress can also affect self-esteem and self-confidence. In short, prolonged and sustained stress can and will take a physical toll on those who suffer from it.

If the number of people who currently take some type of anti-depressant, tranquilizing or other mood altering medication is any indication of just how widespread stress is, then the only conclusion that can be drawn is that stress is running rampant in our culture. Certainly, medication has its place in the treatment of stress and it may be an absolute necessity as an initial treatment option but relaxation as an antidote to stress is an untapped or underused resource for many who suffer the ill effects of stress. Relaxation techniques are equally important to sustain the initial effects of medication and are a less expensive option for maintaining coping mechanisms to stress after the initial success of medication.

Below are some of the most common relaxation techniques:

• Meditation - A mental exercise which seeks to alleviate "inner chatter" (comparable to a tape recording of self recriminations with no stop button) and refocus the mind on more tranquil thoughts thereby putting a stop to the "inner chatter."


• Muscle Relaxing Exercises - There are many variations to these exercises but the primary goal through a visualization process is to gradually and methodically release the tension from your muscles.


• Yoga - Yoga is more inclusive in its aims than general relaxation. General relaxation tends to concern itself exclusively with the muscular system and sometimes emotions and breathing. The ultimate goal of yoga is to reach complete peacefulness of body and mind, helping you to relax and manage stress and anxiety. Traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation. The two most common components of yoga are: breathing and poses.


• Affirmation - Short positively worded phrases to be used throughout the day and particularly when a particular stress trigger is present. Some examples might include: "I deserve to feel good right now", "I feel peaceful and calm", "I respond to stress and tension effectively." These affirmations are an excellent method for learning to recognize and deal with events that trigger stress.


• Hydrotherapy - An ancient form of therapy used to treat many medical conditions. Hydrotherapy includes the use of warm compresses, which expand blood vessels. This temporarily increases circulation, helps relax muscles, and reduces pain. Warm water in the form of a bath, Jacuzzi, or hot tub also provides relaxation and stress relief. Soak in warm water for up to 30 minutes. Epsom salts, mineral mud, aromatherapy oils, ginger, moor mud, and dead sea salts may be added.


• Aromatherapy - Same as hydrotherapy but employs various fragrances to bring on relaxation.


• Massage Therapy - Massage is a terrific way to loosen up the muscles, increase the circulation and bring oxygen and nutrients back to the area.


• Sound - Music can have a tremendously relaxing effect on our minds and bodies. Slow, quiet music or classical music is particularly good. This type of music can have a pronounced beneficial effect on your physiological functions. It can slow your pulse and heart rate, lower your blood pressure, and decrease your levels of stress hormones. It promotes peace and relaxation and helps to induce sleep. Nature sounds, such as ocean waves and rainfall, can also induce a sense of peace and relaxation. Music can be combined with the soothing effects of hydrotherapy to reach a sustained state of calm or can be played at any time or place whenever needed.