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A relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased
calmness Calmness is the mental state of peace of mind being free from agitation, excitement, or disturbance. It also refers being in a state of serenity, tranquillity, or peace. Calmness can most easily occur for the average person during a state of rel ...
; or otherwise reduce levels of
pain Pain is a distressing feeling often caused by intense or damaging stimuli. The International Association for the Study of Pain defines pain as "an unpleasant sensory and emotional experience associated with, or resembling that associated with, ...
,
anxiety Anxiety is an emotion which is characterized by an unpleasant state of inner turmoil and includes feelings of dread over anticipated events. Anxiety is different than fear in that the former is defined as the anticipation of a future threat wh ...
,
stress Stress may refer to: Science and medicine * Stress (biology), an organism's response to a stressor such as an environmental condition * Stress (linguistics), relative emphasis or prominence given to a syllable in a word, or to a word in a phrase ...
or
anger Anger, also known as wrath or rage, is an intense emotional state involving a strong uncomfortable and non-cooperative response to a perceived provocation, hurt or threat. A person experiencing anger will often experience physical effects, su ...
. Relaxation techniques are often employed as one element of a wider
stress management Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning. Stress produces num ...
program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefits. People respond to stress in different ways, namely, by becoming overwhelmed, depressed or both.
Yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...
,
QiGong ''Qigong'' (), ''qi gong'', ''chi kung'', ''chi 'ung'', or ''chi gung'' () is a system of coordinated body-posture and movement, breathing, and meditation used for the purposes of health, spirituality, and martial-arts training. With roots in ...
,
Taiji Tai chi (), short for Tai chi ch'üan ( zh, s=太极拳, t=太極拳, first=t, p=Tàijíquán, labels=no), sometimes called " shadowboxing", is an internal Chinese martial art practiced for defense training, health benefits and meditation. T ...
, and
Pranayama Pranayama is the yogic practice of focusing on breath. In Sanskrit, '' prana'' means "vital life force", and ''yama'' means to gain control. In yoga, breath is associated with ''prana'', thus, pranayama is a means to elevate the '' prana'' ''sha ...
that includes deep breathing tend to calm people who are overwhelmed by stress, while rhythmic exercise improves the mental and physical health of those who are depressed. People who encounter both symptoms simultaneously, feeling depressed in some ways and overexcited in others, may do best by walking or performing yoga techniques that are focused on strength.


Background

Research has indicated that removing stress helps to increase a person's health. Research released in the 1980s indicated stronger ties between stress and health and showed benefits from a wider range of relaxation techniques than had been previously known. This research received national media attention, including a ''
New York Times ''The New York Times'' (''the Times'', ''NYT'', or the Gray Lady) is a daily newspaper based in New York City with a worldwide readership reported in 2020 to comprise a declining 840,000 paid print subscribers, and a growing 6 million paid d ...
'' article in 1986.


Uses

People use relaxation techniques for the following reasons, among others: *
Anger management Anger management is a psycho-therapeutic program for anger prevention and control. It has been described as deploying anger successfully.Schwarts, Gil. July 2006. Anger Management', July 2006 The Office Politic. Men's Health magazine. Emmaus, PA: ...
*
Anxiety attack Panic attacks are sudden periods of intense fear and discomfort that may include palpitations, sweating, chest pain or chest discomfort, shortness of breath, trembling, dizziness, Hypoesthesia, numbness, confusion, or a feeling of impending doom ...
s *
Cardiac The heart is a muscular organ in most animals. This organ pumps blood through the blood vessels of the circulatory system. The pumped blood carries oxygen and nutrients to the body, while carrying metabolic waste such as carbon dioxide to t ...
health *
Childbirth Childbirth, also known as labour and delivery, is the ending of pregnancy where one or more babies exits the internal environment of the mother via vaginal delivery or caesarean section. In 2019, there were about 140.11 million births globall ...
* Depression * General
well-being Well-being, or wellbeing, also known as wellness, prudential value or quality of life, refers to what is intrinsically valuable relative ''to'' someone. So the well-being of a person is what is ultimately good ''for'' this person, what is in th ...
*
Headache Headache is the symptom of pain in the face, head, or neck. It can occur as a migraine, tension-type headache, or cluster headache. There is an increased risk of depression in those with severe headaches. Headaches can occur as a result ...
*
High blood pressure Hypertension (HTN or HT), also known as high blood pressure (HBP), is a long-term medical condition in which the blood pressure in the arteries is persistently elevated. High blood pressure usually does not cause symptoms. Long-term high bl ...
* Preparation for
hypnosis Hypnosis is a human condition involving focused attention (the selective attention/selective inattention hypothesis, SASI), reduced peripheral awareness, and an enhanced capacity to respond to suggestion.In 2015, the American Psychologica ...
*
Immune system The immune system is a network of biological processes that protects an organism from diseases. It detects and responds to a wide variety of pathogens, from viruses to parasitic worms, as well as cancer cells and objects such as wood splinte ...
support *
Insomnia Insomnia, also known as sleeplessness, is a sleep disorder in which people have trouble sleeping. They may have difficulty falling asleep, or staying asleep as long as desired. Insomnia is typically followed by daytime sleepiness, low energy, ...
*
Pain management Pain management is an aspect of medicine and health care involving relief of pain (pain relief, analgesia, pain control) in various dimensions, from acute and simple to chronic and challenging. Most physicians and other health professionals pr ...
*
Relaxation (psychology) Relaxation in psychology is the emotional state of a living being, of low tension, in which there is an absence of arousal, particularly from negative sources such as anger, anxiety, or fear. According to Oxford Dictionaries relaxation is when t ...
*
Stress management Stress management is a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of and for the motive of improving everyday functioning. Stress produces num ...
*
Addiction treatment Drug rehabilitation is the process of medical or psychotherapeutic treatment for dependency on psychoactive substances such as alcohol, prescription drugs, and street drugs such as cannabis, cocaine, heroin or amphetamines. The general inte ...
*
Nightmare disorder Nightmare disorder, also known as dream anxiety disorder, is a sleep disorder characterized by frequent nightmares. The nightmares, which often portray the individual in a situation that jeopardizes their life or personal safety, usually occur du ...


Techniques

Various techniques are used by individuals to improve their state of relaxation. Some of the methods are performed alone; some require the help of another person (often a trained professional); some involve movement, some focus on stillness; while other methods involve different elements. Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement and involve "a degree of withdrawal". These include: *
Autogenic training Autogenic training is a desensitization-relaxation technique developed by the German psychiatrist Johannes Heinrich Schultz by which a psychophysiologically determined relaxation response is obtained. The technique was first published in 1932. S ...
*
Biofeedback Biofeedback is the process of gaining greater awareness of many physiology, physiological functions of one's own body by using Electronics, electronic or other instruments, and with a goal of being able to Manipulation (psychology), manipulate t ...
* Deep breathing *
Guided imagery Guided imagery (also known as guided affective imagery, or katathym-imaginative psychotherapy (KIP)) is a mind-body intervention by which a trained practitioner or teacher helps a participant or patient to evoke and generate mental images that si ...
*
Hypnosis Hypnosis is a human condition involving focused attention (the selective attention/selective inattention hypothesis, SASI), reduced peripheral awareness, and an enhanced capacity to respond to suggestion.In 2015, the American Psychologica ...
*
Meditation Meditation is a practice in which an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally cal ...
*
Pranayama Pranayama is the yogic practice of focusing on breath. In Sanskrit, '' prana'' means "vital life force", and ''yama'' means to gain control. In yoga, breath is associated with ''prana'', thus, pranayama is a means to elevate the '' prana'' ''sha ...
*
Progressive muscle relaxation Progressive muscle relaxation (PMR) is a non-pharmacological method of deep muscle relaxation, based on the premise that muscle tension is the body's psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety. ...
*
Qigong ''Qigong'' (), ''qi gong'', ''chi kung'', ''chi 'ung'', or ''chi gung'' () is a system of coordinated body-posture and movement, breathing, and meditation used for the purposes of health, spirituality, and martial-arts training. With roots in ...
*
Transcendental Meditation technique The Transcendental Meditation technique (abbreviated as TM) is the technique associated with the practice of Transcendental Meditation developed by the Indian spiritual figure Maharishi Mahesh Yogi. The practice involves the use of a private man ...
*
Yoga Nidra Yoga nidra ( sa, योग निद्रा, ) or yogic sleep in modern usage is a state of consciousness between waking and sleeping, typically induced by a guided meditation. A state called yoga nidra is mentioned in the Upanishads and the ...
* Zen Yoga Movement-based relaxation methods incorporate
exercise Exercise is a body activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athletic ...
such as
walking Walking (also known as ambulation) is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults o ...
,
gardening Gardening is the practice of growing and cultivating plants as part of horticulture. In gardens, ornamental plants are often grown for their flowers, foliage, or overall appearance; useful plants, such as root vegetables, leaf vegetables, fruits ...
,
yoga Yoga (; sa, योग, lit=yoke' or 'union ) is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India and aim to control (yoke) and still the mind, recognizing a detached witness-consciou ...
,
T'ai chi Tai chi (), short for Tai chi ch'üan ( zh, s=太极拳, t=太極拳, first=t, p=Tàijíquán, labels=no), sometimes called " shadowboxing", is an internal Chinese martial art practiced for defense training, health benefits and meditation. ...
,
Qigong ''Qigong'' (), ''qi gong'', ''chi kung'', ''chi 'ung'', or ''chi gung'' () is a system of coordinated body-posture and movement, breathing, and meditation used for the purposes of health, spirituality, and martial-arts training. With roots in ...
, and more. Some forms of bodywork are helpful in promoting a state of increased relaxation. Examples include
massage Massage is the manipulation of the body's soft tissues. Massage techniques are commonly applied with hands, fingers, elbows, knees, forearms, feet or a device. The purpose of massage is generally for the treatment of body stress or pain. In Eu ...
,
acupuncture Acupuncture is a form of alternative medicine and a component of traditional Chinese medicine (TCM) in which thin needles are inserted into the body. Acupuncture is a pseudoscience; the theories and practices of TCM are not based on scientifi ...
, the
Feldenkrais Method The Feldenkrais Method is a type of exercise therapy devised by Israeli Moshé Feldenkrais (1904–1984) during the mid-20th century. Participants are led through varied patterns of body movement, either hands-on or verbally guided, with the aim ...
, myotherapy,
reflexology Reflexology, also known as zone therapy, is an alternative medical practice involving the application of pressure to specific points on the feet, ears, and hands. This is done using thumb, finger, and hand massage techniques without the use of ...
and self-regulation. Some relaxation methods can also be used during other activities, for example,
autosuggestion Autosuggestion is a psychological technique related to the placebo effect, developed by apothecary Émile Coué at the beginning of the 20th century. It is a form of self-induced suggestion in which individuals guide their own thoughts, feelings ...
and
prayer Prayer is an invocation or act that seeks to activate a rapport with an object of worship through deliberate communication. In the narrow sense, the term refers to an act of supplication or intercession directed towards a deity or a deified a ...
. At least one study has suggested that listening to certain types of music, particularly
new-age music New-age is a genre of music intended to create artistic inspiration, relaxation technique, relaxation, and optimism. It is used by listeners for yoga, massage, meditation, and reading as a method of stress management to bring about a state of ecs ...
and
classical music Classical music generally refers to the art music of the Western world, considered to be distinct from Western folk music or popular music traditions. It is sometimes distinguished as Western classical music, as the term "classical music" also ...
, can increase feelings associated with relaxation, such as peacefulness and a sense of ease. A technique growing in popularity is
flotation therapy An isolation tank, sensory deprivation tank, float tank, float pod, float cabin, flotation tank, or sensory attenuation tank is a water filled, pitch-black, light-proof, soundproof environment heated to the same temperature as the skin, developed ...
, which is the use of a float tank in which a solution of
Epsom salt Epsomite, Epsom salt, or magnesium sulfate heptahydrate, is a hydrous magnesium sulfate mineral with formula MgSO4·7H2O. Epsomite crystallizes in the orthorhombic system as rarely found acicular or fibrous crystals, the normal form is as massi ...
is kept at skin temperature to provide effortless floating. Research in USA and Sweden has demonstrated a powerful and profound relaxation after twenty minutes. In some cases, floating may reduce pain and stress and has been shown to release
endorphins Endorphins (contracted from endogenous morphine) are chemical signals in the brain that block the perception of pain and increase feelings of wellbeing. They are produced and stored in an area of the brain known as the pituitary gland. Hist ...
. Even actions as simple as a walk in the park have been shown to aid feelings of relaxation, regardless of the initial reason for the visit.


See also

* Biopsychosocial model


References


External links

{{DEFAULTSORT:Relaxation Technique Behavior therapy Mindfulness (psychology)