Relaxation Techniques

Guest · Relaxation Techniques

There are many different Relaxation techniques available to us.

Below is a description of some techniques I found on two very informative sites.

Mindtools.com and BBC Healthy Living

Relaxation Techniques from Mind Tools
Introduction:
This tool introduces three useful physical relaxation techniques that can help you reduce muscle tension and manage the effects of the fight-or-flight response on your body. This is particularly important if you need to think clearly and perform precisely when you are under pressure.

The techniques we will look at are Deep Breathing, Progressive Muscular Relaxation and “The Relaxation Response”.

Using These Techniques:
Deep Breathing:
Deep breathing is a simple but very effective method of relaxation. It is a core component of everything from the "take ten deep breaths" approach to calming someone down, right through to yoga relaxation and meditation. It works well in conjunction with other relaxation techniques such as Progressive Muscular Relaxation, relaxation imagery and meditation to reduce stress.

To use the technique, take a number of deep breaths and relax your body further with each breath. That's all there is to it!

Progressive Muscular Relaxation (PMR):
Progressive Muscular Relaxation is useful for relaxing your body when your muscles are tense.

The idea behind PMR is that you tense up a group of muscles so that they are as tightly contracted as possible. Hold them in a state of extreme tension for a few seconds. Then, relax the muscles to their previous state. Finally, consciously relax the muscles even further so that you are as relaxed as possible.

By tensing your muscles first, you will probably find that you are able to relax your muscles more than would be the case if you tried to relax your muscles directly.

Experiment with PMR by forming a fist, and clenching your hand as tight as you can for a few seconds. Then relax your hand to its previous tension, and then consciously relax it again so that it is as loose as possible. You should feel deep relaxation in your hand muscles.

For maximum relaxation you can use PMR in conjunction with breathing techniques and imagery.

The “Relaxation Response”:
We mentioned “The Relaxation Response” in our article on Meditation. In a series of experiments into various popular meditation techniques, Dr. Benson established that these techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance.

This is something that you can do for yourself by following these steps:

Sit quietly and comfortably.
Close your eyes.
Start by relaxing the muscles of your feet and work up your body relaxing muscles.
Focus your attention on your breathing.
Breathe in deeply and then let your breath out. Count your breaths, and say the number of the breath as you let it out (this gives you something to do with your mind, helping you to avoid distraction).
Do this for ten or twenty minutes.

An even more potent alternative approach is to follow these steps, but to use relaxation imagery instead of counting breaths in step 5. Again, you can prove to yourself that this works using biofeedback equipment.

Summary:
“Deep Breathing,” “Progressive Muscular Relaxation,” and the steps leading to the “Relaxation Response” are three good techniques that can help you to relax your body and manage the symptoms of the fight-or-flight response.

These are particularly helpful for handling nerves prior to an important performance, and for calming down when you are highly stressed

www.mindtools.com/stress/RelaxationTechniques/PhysicalTechniques.htm

BBC Healthy Living

How to do it
Before starting, choose your location. It should be a quiet place free from draughts and bright light. Loosen clothing and lie or sit down in a comfortable position.

1. Place your hands on either side of your ribcage and close your eyes. Softly inhale through your nose, visualising the air passing through the nostrils and throat and into your lungs. Allow your ribcage to expand by moving your palms outwards.

2. Breathe out through your nose or mouth, gently compressing the sides of your ribcage with your hands to ensure full exhalation.

3. Continue this diaphragmatic breathing for about five minutes. Then lower the palms to your sides or place them in your lap, and begin visualisation while continuing deep, relaxed breathing.

4. Visualise a beautiful place where you feel really relaxed. It may be a garden, beach, mountain or a particular beauty spot. Picture it vividly with all your senses.

5. Picture yourself enjoying this special place and feeling relaxed and happy. Mentally repeat phrases that confirm this, such as "I feel very relaxed" and "I'm content and at peace." Stay in this place as long as you like.

6. When youâ€™re ready, picture yourself leaving and returning to your current environment. Stretch your limbs and slowly open your eyes. Drink a glass of water.

You can return to this place whenever you need to relax. Just close your eyes, breathe deeply and picture the scene anew. With regular practice, relaxation quickly follows.

This article was medically reviewed by Dr Rob Hicks in January 2007.
First published in January 2007

www.bbc.net.uk/health/healthy_living/complementary_medicine/practicalexercises_relaxation.shtml

Guest

I use the technique Progressive Muscle Relaxation(PMR) myself, and with my family.

My youngest daughter has always had trouble getting to sleep. She finds it difficult to switch off. If she doesn't do the relaxation technique she can be up for hours.

I usually get her to do it just before reading their bedtime story. She's asleep within a few minutes (though maybe it's my mono-tone voice rather than the relaxing!) :D

I always start my meditation with the same technique to relax me. I find it very helpful, and enjoy the time I spend doint it. It doesn't take long either. 5-10 minutes can have a big de-stressing effect

Does anyone else use relaxation techniques? if u do/have, how have you found them?

Guest

These sound really interesting. I have started YOGA & I'm really loving it & relaxation is a big part of it. Wish I done it years ago! I'm not fully into the spiritual side of it yet but I recommend it for any one.

Guest