Relaxation therapy is a process that focuses on using a combination of breathing and muscle relaxation in order to deal with stress. Its alternative names are: Meditation, Progressive Muscle Relaxation (PMR), Mindfulness Meditation, Autogenic Training, Deep Breathing, Paced Respiration, Self-Controlled Relaxation Therapy and Yoga.
By employing relaxation therapy, it is possible to begin reversing the stimulation to the nervous system and restore the body and mind to a more balanced state. The key to the therapy is consciously regulating the breathing. This means becoming aware of the current rate of the inhalation and exhalation phases of the breathing process and making a conscious effort to incrementally slow them down to a more equitable pace. As the individual is able to slow the breathing rate, this also has a calming effect on the rapid heart beat and helps to lessen the urge of "flight or fight."
There are many relaxation techniques that include: Physical Relaxation Techniques, Deep Breathing, PMR and the Relaxation Response
Physical relaxation techniques are as effective as mental techniques in reducing stress. In fact, the best relaxation is achieved by using physical and mental techniques together.
These three useful physical relaxation techniques 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".
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 Zen 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.
Deep Breathing Relaxation Technique
Breathing is very important in all the relaxation techniques. For a complete relaxation you should learn how to breathe correctly. Deep breathing is a simple but very effective method for quick relaxation.
Object: to develop full use of your lungs and get in touch with the rhythm of your breathing.
Position: any position, but practicing lying on your back with your knees bent is the best position to learn.
Clothing: loose clothing.
Place: a quite place
Essential: Always inhale through your nose and exhale through your mouth. Stop thinking about anything and turn your attention from thoughts.
How to practice deep breathing
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
l Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
l Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
l Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
l Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
l Repeat breathing in and out in this manner for 5 minutes.
Caution: A few people may feel dizziness first few times when they try roll breathing. They should stop roll breathing and get up slowly.
Note: Allow yourself to sigh, yawn, cough, etc if you need to do so.
Once you are trained, you can do it at any place, any time; on your desk, on your bed, while sitting, in a queue, on your computer chair, in office, in toilet, etc etc. Make it a habit to do it 4-5 times daily
Progressive Muscular Relaxation
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 normally. Then, consciously relax the muscles even further so that you are as relaxed as possible.
By tensing your muscles first, you will 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. 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.
Progressive Muscle Relaxation Sequence
l Right foot
l Left foot
l Right calf
l Left calf
l Right thigh
l Left thigh
l Hips and buttocks
l Stomach
l Chest
l Back
l Right arm and hand
l Left arm and hand
l Neck and shoulders
l Face
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box to the right:
l Loosen your clothing, take off your shoes, and get comfortable.
l Take a few minutes to relax, breathing in and out in slow, deep breaths.
l When you're relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
l Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
l Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
l Stay in this relaxed state for a moment, breathing deeply and slowly.
l When you're ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
l Move slowly up through your body - legs, abdomen, back, neck, face - contracting and relaxing the muscle groups.
The Relaxation Response
'The Relaxation Response' is the name of a book published by Dr Herbert Benson of Harvard University in 1968. 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:
l Sit quietly and comfortably.
l Close your eyes.
l Start by relaxing the muscles of your feet and work up your body relaxing muscles.
l Focus your attention on your breathing.
l 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.
It is challenging to discuss the link between meditation and relaxation because people define these terms in different ways. Some people could describe relaxation exercises as meditative, and others use meditation and relaxation as synonyms. It is important to point out that there are many different ways to meditate or to relax, and these follow a number of spiritual disciplines that could be nearly in opposition to each other.
Starting a meditation practice
All you need to start meditating are:
l A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
l A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
l A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
l An observant, non-critical attitude. Don't worry about distracting thoughts that go through your mind or about how well you're doing. If thoughts intrude during your relaxation session, don't fight them. Instead, gently turn your attention back to your point of focus.
Muscular relaxation
Some key points must be considered during muscular relaxation:
l Find a quiet warm place where you won't be disturbed.
l Choose a time of day when you do not feel pressured to do anything else.
l Lie down on your back, or sit in a well supported chair if you are not able to lie down.
l Try to get comfortable and close your eyes. Perhaps lie on a firm bed of some cushions. The routine then is to work on each of your muscle groups.
l With each group of muscles, firstly tense the muscles as much as you can, then relax them fully.
l Breathe in when you tense the muscles, and breathe out when you relax.
To start with, concentrate on your breathing for a few minutes. Breathe slowly and calmly. Each time you breathe out say words to yourself such as "peace" or "relax". Then start the muscle exercises, working around the different muscle groups in your body.
Techniques
l Hands - clench one hand tightly for a few seconds as you breathe in. You should feel your forearm muscles tense. Then relax as you breathe out. Repeat with the other hand.
l Arms - bend an elbow and tense all the muscles in the arm for a few seconds as you breathe in. Then relax as you breathe out. Repeat the same with the other arm.
l Neck - press your head back as hard as is comfortable and roll it slowly from from side to side. Then relax.
l Face - try to frown and lower your eyebrows as hard as you can for a few seconds, then relax. Then raise your eyebrows (as if you were startled) as hard as you can, then relax. Then clench your jaw for a few seconds, then relax.
l Chest - take a deep breath and hold it for a few seconds, then relax and go back to normal breathing.
l Stomach - tense the stomach muscles as tight as possible, then relax.
l Buttocks - squeeze the buttocks together as much as possible, then relax.
l Legs - with your legs flat on the floor, bend your feet and toes towards your face as hard as you can, then relax. Then bend them away from your face for a few seconds, then relax.
Why do relaxation exercises?
Some people relax with sport, exercise, listening to music, watching TV, reading a book etc. However, some people find it helpful to follow specific relaxation exercises. This article gives a summary of two commonly used routines - muscular relaxing exercises and deep breathing exercises. These two techniques are particularly useful to combat the two common physical symptoms of anxiety: muscular tension and over-breathing. There is some evidence that they may also help to ease symptoms of depression.
The writer is Clinical Occupational Therapist at Centre for the Rehabilitation of the Paralyzed (CRP) at Mirpur-14, Dhaka. Email: rabeya1988@gmail.com
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