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; or otherwise reduce levels of pain, anxiety, stress or anger. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefits.[1]
People respond to stress in different ways, namely, by becoming overwhelmed, depressed or both.[2]Yoga, QiGong, Taiji, and Pranayama 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.[2]
Research has indicated that removing stress helps to increase a person's health.[3]
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 article in 1986.[1]
Uses
People use relaxation techniques for the following reasons, among others:[medical citation needed]
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".[4] These include:
Some relaxation methods can also be used during other activities, for example, autosuggestion and prayer. At least one study has suggested that listening to certain types of music, particularly new-age music and classical music, can increase feelings associated with relaxation, such as peacefulness and a sense of ease.[5]
A technique growing in popularity is flotation therapy, which is the use of a float tank in which a solution of Epsom salt 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.
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.[6]
^Mayo Clinic Staff (July 21, 2012). "Exercise and stress: Get moving to combat stress". mayoclinic.com. Mayo Foundation for Medical Education and Research.
^Smith, Jonathan C. (2007). "Ch. 3: The Psychology of Relaxation". In Lehrer, Paul M.; Woolfolk, Robert L.; Sime, Wesley E. (eds.). Principles and Practice of Stress Management (3rd ed.). p. 38. ISBN9781606238288.
^Smith, Jonathan C. (2007). "Ch. 3: The Psychology of Relaxation". In Lehrer, Paul M.; Woolfolk, Robert L.; Sime, Wesley E. (eds.). Principles and Practice of Stress Management (3rd ed.). pp. 46–7. ISBN9781606238288.
^Irvine, KN; Warber, SL; Devine-Wright, P; Gaston, K (2013). "Understanding urban green space as a health resource: A qualitative comparison of visit motivation and derived effects among park users in Sheffield, UK". International Journal of Environmental Research and Public Health. 10 (1): 417–42. doi:10.3390/ijerph10010417. PMC3564151. PMID 23340602.
External links
Wikiversity has learning resources about Relaxation techniques
January 11, 2023
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For other forms of relaxation see Relaxation 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 or otherwise reduce levels of pain anxiety stress or anger Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension lower the blood pressure and slow heart and breath rates among other health benefits 1 Relaxation techniqueICD 9 CM94 33 edit on Wikidata People respond to stress in different ways namely by becoming overwhelmed depressed or both 2 Yoga QiGong Taiji and Pranayama 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 2 Contents 1 Background 2 Uses 3 Techniques 4 See also 5 References 6 External linksBackground EditResearch has indicated that removing stress helps to increase a person s health 3 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 article in 1986 1 Uses EditPeople use relaxation techniques for the following reasons among others medical citation needed Anger management Anxiety attacks Cardiac health Childbirth Depression General well being Headache High blood pressure Preparation for hypnosis Immune system support Insomnia Pain management Relaxation psychology Stress management Addiction treatment Nightmare disorderTechniques EditVarious 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 4 These include Autogenic training Biofeedback Deep breathing Guided imagery Hypnosis Meditation Pranayama Progressive muscle relaxation Qigong Transcendental Meditation technique Yoga Nidra Zen YogaMovement based relaxation methods incorporate exercise such as walking gardening yoga T ai chi Qigong and more Some forms of bodywork are helpful in promoting a state of increased relaxation Examples include massage acupuncture the Feldenkrais Method myotherapy reflexology and self regulation medical citation needed Some relaxation methods can also be used during other activities for example autosuggestion and prayer At least one study has suggested that listening to certain types of music particularly new age music and classical music can increase feelings associated with relaxation such as peacefulness and a sense of ease 5 A technique growing in popularity is flotation therapy which is the use of a float tank in which a solution of Epsom salt 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 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 6 See also EditBiopsychosocial modelReferences Edit a b Goleman Daniel May 13 1986 Relaxation Surprising benefits detected The New York Times Retrieved May 23 2006 a b Robinson Lawrence Segal Robert Segal Jeanne Smith Melinda August 2011 Relaxation Techniques for Stress Relief helpguide org Retrieved December 23 2011 Mayo Clinic Staff July 21 2012 Exercise and stress Get moving to combat stress mayoclinic com Mayo Foundation for Medical Education and Research Smith Jonathan C 2007 Ch 3 The Psychology of Relaxation In Lehrer Paul M Woolfolk Robert L Sime Wesley E eds Principles and Practice of Stress Management 3rd ed p 38 ISBN 9781606238288 Smith Jonathan C 2007 Ch 3 The Psychology of Relaxation In Lehrer Paul M Woolfolk Robert L Sime Wesley E eds Principles and Practice of Stress Management 3rd ed pp 46 7 ISBN 9781606238288 Irvine KN Warber SL Devine Wright P Gaston K 2013 Understanding urban green space as a health resource A qualitative comparison of visit motivation and derived effects among park users in Sheffield UK International Journal of Environmental Research and Public Health 10 1 417 42 doi 10 3390 ijerph10010417 PMC 3564151 PMID 23340602 External links Edit Wikiversity has learning resources about Relaxation techniques Retrieved from https en wikipedia org w index php title Relaxation technique amp oldid 1073411085, wikipedia, wiki, book, books, library,
