Relaxation (psychology)

Breathing techniques are one of the easiest ways to reduce stress. They require little effort and can be done anywhere at any time. Proper breathing techniques that incorporate deep abdominal breathing have been shown to reduce the physical symptoms of depression, anxiety and hypertension as well as everyday emotional symptoms of anger and nervousness.[6]

Progressive muscle relaxation is a relaxation technique that requires an individual to focus on flexing and holding a certain set of muscles and then slowly relaxing those same muscles. As the individual flexes and releases those muscles from top to bottom they will feel a deep sense of relaxation. Progressive muscle relaxation is a somewhat adapted version of the Jacobsonian Relaxation Technique developed in the 1920s.[7] Progressive muscle relaxation is currently used in clinical and non-clinical settings to reduce the effects of anxiety and sleeplessness brought upon by stress.[7] The long-term goal of this relaxation technique is to be able to identify when your body's muscles are suffering the effects of stress and to be able to relax the individual and the individuals muscles when directed.[7]

Meditation has long been practiced in other regions around the world. However, it is a practice that is fairly new to North America and it is gaining attention quickly for the physical and psychological benefits it provides to your body. Studies have shown that in addition to reducing physiological and psychological stresses placed on your body, individuals who practice meditation have much fewer doctor visits for both physical and psychological illnesses.[8]

Hypnosis relaxation therapy has recently become another technique used among healthcare professionals to promote relaxation. When performed correctly, hypnosis has the ability to put an individual into a deep state of relaxation. During this state, the individual is highly vulnerable to suggestions stated by the person performing the hypnosis. Not only will the hypnotized individual be stress free and in a deep state of relaxation but it is thought that when the individual is out of hypnosis they will be less susceptible to the effects of stress as suggested by the person who performed the hypnosis on them. In addition to relaxation, hypnosis therapy is being used to treat a variety of conditions. Treatments for conditions using hypnosis that are currently being promoted by The Mayo Clinic are; smoking addiction therapy, pain control therapy, weight loss, coping with chemotherapy, asthma, and allergy relief.[9]

Relaxation techniques used in therapy by a certified counselor or therapist could include any of the previous techniques discussed. Professionals in the fields of psychology or counseling will have the ability to administer a variety of these techniques. If they feel it is appropriate they may prescribe medication to assist the patient with relaxation. Although a number of these techniques are simple and can be performed on one's own time, patients may receive better results if they are guided by a professional who is very familiar with the techniques.

Mental health is very important and needs to be worked on every day. Relaxation can help with many impairments that can occur in one's mental health. There is a higher mood and lower anxiety in those who practice relaxation techniques.[4] Those who are relaxed have much slower and clearer thought processes than those who are not relaxed; this can be shown on an EEG.[13] It is well known that relaxation can help reduce stress. With reducing stress, a person can help reduce the negative things that stress can do to the body.[13] Coping mechanisms are also improved with relaxation techniques in both mental and physical pain.[11]

Sleep disorders are an area that can produce stress and mental health issues. Relaxation may help reduce insomnia in those who have sleeping disorders. Those with insomnia may even give up sleeping aids just by practicing relaxation techniques.[12] Being off of unnecessary medication or sleep aids will help health as an over all. Even though relaxation cannot get rid of chronic diseases, it may help dull of the symptoms one may have. Many cancer and AIDS patients are taught relaxation techniques.

Physical health is also something that needs to be worked on daily, whether it is exercise, healthy eating, or relaxation.[12] states that blood pressure, heart rate, and respiration rate will all decrease when one is relaxed. This means that a person's heart does not beat as fast and their breathing is shallow, helping one's body have time to rest. This will reduce the extra stress that these things can do to the body if they are over worked. Muscle tension will decrease.[12] If one's muscle tension is decreased they are not burning up extra energy that they may need later in the day. Metabolism can also decrease; this is mostly seen in hibernation and sleep and that gives the body extra time to rest and focus on other aspect that it needs to.[12] This could be seen as a good or bad thing, depending on the overall quality of health. People who practice relaxation have said to be able to tolerate pain better both mentally and physically.[11]

In regards to the nervous system, relaxation can also play a big role. An individual will go from active and alert, which is the sympathetic, to parasympathetic which is rest and digest.[13] When they are relaxing, it gives the body time to catch up. A person does not need to worry about running, because they are sitting still and allowing "rest and digest". Immune systems will increase with increased relaxation[6] which is why relaxation can be seen as part of treatment for AIDS and cancer patients.[12]