Effective
Methods
The relaxation response is perhaps one
of the most important skills you will use to gain control over your body. The
National Institutes of Health (NIH) recognizes the relaxation response as
having broad health benefits including the reduction of pain and restoration of
sleep.
In addition, research on the relaxation
response has shown that this simple technique can: increase energy, decrease
fatigue as well as increase arousal from a drowsy state. It can increase
motivation, productivity, and improve decision-making ability. The relaxation
response lowers stress hormone levels and lowers blood pressure.
Pain Muscle Tension Fatigue
Sleep Disorders Stress
Relaxation
Techniques
The relaxation response is defined
as your personal ability to make your body release chemicals and brain signals
that make your muscles and organs slow down and increases blood flow to the
brain. Drugs can do some of this for you, however they often have unwanted side
effects. You can get your body to relax just as well without drugs while
remaining conscious and aware at the same time. To be physically relaxed and
mentally alert is the goal of the relaxation response.
The Relaxation Response is not:
Laying on the couch Sleeping
Being Lazy
The Relaxation Response is:
A mentally active process that
leaves the body relaxed
Best done in an awake state
Trainable and becomes more and more profound with practice
There are many ways of achieving
the relaxation response.
Some of these techniques are
called:
➣ ProgressiveMuscleRelaxation(tense&relax)
➣ VisualImagery
➣ DeepBreathing
➣ Meditation
➣ Hypnosis
➣ Yoga
➣ Biofeedback
Which of these
techniques is best?
To date, there is no data
supporting the idea that one method is any better than any other. What does
matter is your willingness to use a particular technique for your own health
and your ability to gain relaxation through that method.
We will discuss two different
versions of the relaxation response:
Progressive muscle relaxation (also known
as Tense & Relax) and visual imagery.
Progressive Muscle Relaxation
(Tense & Relax Technique)
Everyone has a resting level of
muscle tension. Some people have a great amount of tension at rest, others
less. When people are under acute stress, their muscles tend to have higher
levels of resting tension that can be painful and fatiguing. After you tense
and relax muscles, the tension level not only returns to the original level,
but will automatically drop below the original level, producing even greater
relaxation to the muscles.
Start the exercise by getting
comfortable.
You can keep your eyes open or shut. Most people prefer to close their eyes. If
you are wearing glasses or contact lenses, you may want to remove them before
starting the exercise.
Try not to fall asleep.
As you perform this exercise, you will tense
different muscle groups above
their normal level of
tension.
When tensing, you need not tense to the point of
pain – simple tensing for 2
seconds is generally
sufficient.
Focus on how the tension feels. Then, let the
tension go.
Focus on the sensations of relaxation.
Continue to breathe deeply and regularly throughout the exercise.
After you have
become skilled at using this technique, you can repeat parts of it in a shorter
format when you need a quick relaxation break. For example, when sitting in traffic, you can tense
the muscles in your shoulders and upper back and then relax them to get a nice
burst of relaxation.
Are you ready to
learn the tense and relax technique? Let’s go!
SKILL:
The Tense & Relax Technique
Purpose: to relax your body
without the use of drugs
Goal: to tense and relax various muscle groups of the body to produce
relaxation
Step 1: Begin deep breathing.
Step 2: Tense the muscle groups
(as described below) and then relax them.
The Tense & Relax Exercise:
Preparation
1. 1) Make yourself as
comfortable as possible in a seated position
2. 2) Try and sit up straight
with good posture with your hands resting in your lap
3. 3) Remove your glasses if
you wear them, some people prefer to remove their contact lenses
Tensing and Relaxing Specific
Muscle Groups
1. Relaxation of the feet and calves:
o
Flex
your feet (pull toes toward the knees)
o
Contract
calf muscles and muscles of lower leg
o
Feel
the tension build and hold the tension
o
Take
a deep breath
o
As
you exhale say the word “RELAX” and let the tension go
2. Relaxation of the knees and upper
thighs:
o
Straighten
your knees and squeeze your legs together
o
Contract
your thigh muscles and all the muscles of your legs
o
Feel
the tension build and hold the tension
o
Take
a deep breath
o
As
you exhale say the word “RELAX” and let the tension go
3. Relaxation of the hips and
buttocks
o
Tense
the buttock muscles by squeezing them inward and upward
o
Feel
the tension build and hold the tension
o
Take
a deep breath
o
As
you exhale say the word “RELAX” and let the tension go
4. Relaxation of the abdomen
· Observe your abdomen rising
and falling with each breath
· Inhale and press your navel
toward the spine then tense the abdomen
· Feel the tension build and
hold the tension
· Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
5. Relaxation of the upper back
· Draw the shoulder blades
together to the midline of the body
· Contract the muscles across
the upper back
· Feel the tension build and
hold the tension
· Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
6. Relaxation of the Arms and
Palms of the Hands
· Turn palms face down and
make a tight fist in each hand
· Raise and stretch both arms
with fists
· Feel the tension build and
hold the tension
· Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
7. Relaxation of the Chin, Neck,
and Shoulders
· Drop your chin to your chest
· Draw your shoulders up
toward your ears
· Feel the tension build and
hold the tension
· Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
8. Relaxation of the Jaw and
Facial muscles
· Clench your teeth together
· Tense the muscles in the
back of your jaw
· Turn the corners of your
mouth into a tight smile
· Wrinkle the bridge of your
nose and squeeze your eyes shut
· Tense all facial muscles in
toward the center of your face
· Feel the tension build and
hold the tension
· Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
9. Relaxation of the Forehead
· Raise eyebrows up and tense
the muscles across the forehead and scalp
· Feel the tension build and
hold the tension
. Take a deep breath
· As you exhale say the word
“RELAX” and let the tension go
10. Intensification of Relaxation
throughout the Body
· Focus on relaxation flowing
from the crown of your head
· Over your face
· Down the back of your neck
and shoulders
· Down your body through your
arms and hands
· Over your chest and abdomen
· Flowing through your hips
and buttocks
· Into your thighs, your knees
and calves
· And finally into your ankles
and feet
· Continue to deep breath for
several minutes in silence
11. Finishing the Tense &
Relax Exercise
Count backwards in your head from
3 to 1
a) 3 – become aware of your surroundings (location, people, noises)
b) 2 - Move your feet, legs, hands, arms, rotate
your head
c) 1 – open your eyes feeling re-energized, refreshed,
and relaxed
UMHS 2003, Dr. D. A. Williams and Dr. M. Carey
Visual Image
While some people like tensing and relaxing, others can
often become more relaxed by simply imaging a beautiful place.
This technique uses your mind to distract you from pain,
tension, or problems. It asks you to create images in your mind that are so captivating,
so rich in detail, and so all-consuming for your mind, that you get lost in the
images your mind creates.
Is imagery an acceptable way of
obtaining the relaxation response?
Yes. But... there are some guidelines about how to gain the
most benefit from this strategy.
How do I visualize?
Start the exercise
by sitting or lying in a comfortable position and deep breathing. Unlike the
tense-relax technique, the focus is not on your body but on a pleasant image.
You will want to
decide where you want to go in your image before starting. Some people like to
have several destinations in mind since, at first, it may be difficult to stay
interested in any one image for very long.
You can leave your eyes open or you can shut them. Most
people prefer to close their eyes when creating a mental image.
Your image can take you anywhere of your choosing. For
example it could be a beach, a mountain retreat, a hiking trail, your own back
yard, a fishing pond, a clean kitchen with tasty cinnamon buns baking, a favorite
restaurant, a computer generated virtual reality, or a psychedelic ‘60’s-like
landscape. Whatever you choose, try to make it peaceful, and calming.
In creating your image, USE ALL OF YOUR SENSES. For example:
If imagining a woods try to imagine:
Vision: the moss, the trees, animals, the sun, the soil,
leaves Smell: smell the moist earth, the heavy scent of green vegetation
Sounds: hear the birds, sticks cracking, animals moving, creeks Feel: the cool
moist air, the cool soil, the warm sun in a clearing
Taste: the fresh water from a creek, a ripe berry, a sweet
apple
Start off with 5 minutes then gradually expand your imagery time to about 15-20 minutes per day.
This Technique:
Takes a lot of concentration and a lot of practice in order to fully master
concentrating on your image and not being distracted by internal bodily
discomfort or external noises.
After you have become skilled at
using this technique, you can repeat parts of it in a shorter format (i.e., a
few seconds or a few minutes) when you need a quick relaxation break.
Now let’s focus on the steps to
relaxation through visualization.....
SKILL: Visual Imagery
Purpose: to relax your body without the use of drugs
Goal: to use visualization and all your senses to produce relaxation
Your imagery experience will have 4 parts: Entering the
image, the journey to a private place in the image, experiencing the private
place, and finally returning and ending the imagery.
Step 1: Enter Your Image.
As you enter your image notice the view.
What is in the distance?
What do you hear?
Are there any immediate smells or tastes?
Reach out and touch the things in your immediate
environment.
How do these things feel?
What is under your feet? How does this feel?
Are there any new smells or sounds?
What is the temperature? Make it comfortable.
Look above you. What do you see?
What do you hear now?
Identify a path along which you will travel as you journey
through this place.
Step 2: The Journey.
As you begin your journey take several additional deep
breaths.
Your journey should take you deeper and deeper into your
image.
As you travel, be keenly aware of the sights passing by you.
As you travel, be aware of new sounds that occur.
As you travel, be aware of the temperature, and feelings
under your feet.
As you travel, be aware of the things you can touch and
examine their texture.
As you travel, be aware of smells and tastes that enter your
image.
Continue on your journey until you find a place of rich
sensory
experiences. This is your private place.
Step 3: The Private Place
Once you reach your private place take several additional
deep breaths.
Your private place should make you feel calm, peaceful, and
filled with sensory pleasure.
In your private place, be keenly aware of the sights around
you.
In your private place, be aware of new sounds that occur.
In your private place, be aware of the temperature, and
feelings under your feet.
In your private place, be aware of the things you can touch
and examine their texture.
In your private place, be aware of smells and tastes that
enter your image.
Stay in your private place for several minutes allowing your
imagination to run free with pleasurable images.
Step 4: The Return Home
Before you start to return home, do the following:
Notice how your body feels
You will want to return to this feeling in the future
Try and recall the best aspects of your journey and of your
private place. You will want to return to these in the future.
• Prepare to leave by counting backwards from 3 to 1.
3 – Become aware of your surroundings (location, people,
noises)
2 - Move your feet, legs, hands, rotate your head
1 – Open your eyes feeling re-energized, refreshed, and relaxed
Purpose: to relax your body without the use of drugs
relaxation
Step 1: Try the Tense & Relax Technique
Schedule 20 minutes (for 3 days this week) to go through all of the major
muscle groups. Note your tension level before and then after doing the
exercise.
Step 2: Try the Visual Imagery Technique
Schedule 20 minutes (3 days this week) to try the visual imagery technique
using the instructions in this chapter. Note your tension level before and
then after doing the exercise.
Let’s Summarize...
♦ Find a relaxation exercise that suits you the best. They can all work
equally well.
♦ Develop a routine to fit at least one technique into your day (at whatever
time you prefer) to practice it
♦ Use something in your environment (like something round) as a reminder
to fit relaxation into your day.
♦ Over time, as you use a relaxation exercise (e.g., Tense & Relax or Visual
Imagery) on a daily basis, you can expect to get better at the skill.
♦ The relaxation response can significantly:
- Decrease pain
- Increase energy
- Decrease muscle tension
Increase motivation
- Decrease irritability
- Improve sleep
- Enhance productivity
- Lower Blood Pressure
- Lower Stress Hormone Levels
Increase arousal from the drowsy state
- Improve decision-making ability
Reduce fatigue
- Decrease anxiety
UMHS 2003, Dr. D. A. Williams and Dr. M. Carey
http://www.med.umich.edu/painresearch/patients/Relaxation.pdf
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