Relaxation (psychology)

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Mental state in terms of challenge level and skill level, according to Csikszentmihalyi's flow model. (Click on a fragment of the image to go to the appropriate article) Challenge vs skill.svg
Mental state in terms of challenge level and skill level, according to Csikszentmihalyi's flow model. (Click on a fragment of the image to go to the appropriate article)

In psychology, relaxation is the emotional state of low tension, in which there is an absence of arousal, particularly from negative sources such as anger, anxiety, or fear. [2]

Contents

Relaxation is a form of mild ecstasy coming from the frontal lobe of the brain in which the backward cortex sends signals to the frontal cortex via a mild sedative.[ citation needed ] Relaxation can be achieved through meditation, autogenics, breathing exercises, progressive muscle relaxation and other means.

Relaxation helps improve coping with stress. Stress is the leading cause of mental and physical problems,[ citation needed ] therefore feeling relaxed is often beneficial for a person's health. When a person is highly stressed, the sympathetic nervous system is activated because we are in a fight-or-flight response mode; over time, this could have negative effects on a human body.

History

The idea of relaxation in psychology was popularized by Dr. Edmund Jacobson in his published book Progressive Relaxation (1929). It was a technical book intended for doctors and scientists. His book describes tensing and relaxing specific muscles at a time to achieve overall relaxation in the body. [3] Jacobson then published another book called You Must Relax published in 1934 that was geared towards the general public. According to Jacobson, his research started in 1908 at Harvard University, and later moving on to Cornell and University of Chicago. His research was aimed at improving the general human well-being.[ citation needed ]

Youth relaxing during May Day. Paul Szinyei Merse: Majalis Szinyei Merse, Pal - Picnic in May - Google Art Project.jpg
Youth relaxing during May Day. Paul Szinyei Merse: Majális

In 1932, Johannes Schultz and Wolfgang Luthe developed a method of relaxation that emphasized using the power of suggestion, called autogenic training.[ citation needed ]

In 1975, Herbert Benson and Mirium Z. Klipper published a book called The Relaxation Response , which gives instructions on tying meditation techniques into daily activities the average person could do. [4]

Techniques

A man relaxing with a book Wing Commander Guy Gibson VC, Commanding Officer of No. 617 Squadron (The Dambusters) at Scampton, 22 July 1943. TR1125.jpg
A man relaxing with a book

Although stress levels vary across society, the fact remains that stress can be detrimental to one's health. In order to combat this stress, there have been a variety of methods developed that have been proven to reduce stress and its consequences in everyday life. The majority of techniques can be classified into either physical, mental or therapeutic techniques.

Physical

Breathing techniques are one of the easiest ways to reduce stress. They require little effort and can be done anywhere at any time. Proper breathing techniques that incorporate deep abdominal breathing have been shown to reduce the physical symptoms of depression, anxiety and hypertension as well as everyday emotional symptoms of anger and nervousness. [5] A study found cyclic sighing to be effective in reducing anxiety, negative mood and stress, and more so than equivalent-duration mindfulness meditation. These 5-min breathwork exercises consist of deep breaths followed by extended, relatively longer exhales. [6]

Progressive muscle relaxation is a technique wherein people focus on flexing and holding a certain set of muscles and then slowly relaxing them and focusing attention on a group of muscles. Gradually, from top to bottom, one might feel a deep sense of relaxation. Progressive muscle relaxation is a somewhat adapted version of the Jacobsonian Relaxation Technique developed in the 1920s. [7] [8] Progressive muscle relaxation is currently used in clinical and non-clinical settings to reduce the effects of anxiety and sleeplessness brought upon by stress. [7]

Mental

Meditation has long been practiced around the world, but has only become commonplace relatively recently in North America. Studies suggest that in addition to reducing physiological and psychological stresses placed on a body, people who practice meditation have fewer doctor visits for physical or psychological illnesses. [9]

Hypnosis relaxation therapy has recently become another technique used among healthcare professionals to promote relaxation. When performed correctly, it puts a person into a state of deep relaxation and high vulnerability to suggestions made by the hypnotist. In addition to relaxation, hypnosis therapy is used to treat a variety of conditions. Hypnosis is promoted by the Mayo Clinic for conditions such as smoking addiction, pain, obesity, chemotherapy reaction, asthma, and allergies. [10]

Many relaxation techniques, including physical ones, involve sustaining a passive simple focus. [11]

Therapeutic

Relaxation techniques used in therapy by a certified counselor or therapist could include any of the previous techniques discussed. Professionals in the fields of psychology or counseling can administer a variety of these techniques. If they feel it is appropriate they may prescribe medication to assist the patient with relaxation. Although a number of these techniques are simple and can be performed on one's own time, patients may receive better results if they are guided by a professional who is very familiar with the techniques.[ citation needed ]

Meditation

Herbert Benson, a professor at the medical school at Harvard University, has proposed in his book The Relaxation Response a mechanism of the body that counters the fight-or-flight response. The relaxation response reduces the body's metabolism, heart and breathing rate, blood pressure, muscle tension, and calms brain activity. It increases the immune response, helps attention and decision making, and changes gene activities that are the opposite of those associated stress.[ citation needed ] The relaxation response is achieved through meditation. Benson's meditation technique involves these four steps:

  1. A quiet environment to help focus
  2. A mental device to help keep attention constant (a sound or word said repeatedly)
  3. A positive attitude to avoid getting upset over failed attempts
  4. A comfortable position

Autogenics

Autogenics was invented by Dr. Johannes Heinrich Schultz in the 1920s. The process of autogenics is by relaxing muscles deeply, and by doing so, the mind follows through and relaxes as well. There as six parts to autogenics training:[ citation needed ]

  1. Heaviness in parts of the body (arms and legs feel heavy)
  2. Warmth in parts of the body (arms and legs feel warm)
  3. Heartbeat (heart is calm)
  4. Breathing (breathing is calm)
  5. Warmth in the abdominal area
  6. Forehead is cool

Activities, lifestyle and chemicals

Taking walks in nature can be used to induce or support relaxation. [12] [13] [14] Studies indicate taking walks in nature is more effective than walking elsewhere, walking on a treadmill, and viewing nature scenes, [15] [12] [16] and that "spending at least 120 minutes a week in nature" (unspecified frequency of visits/week) is associated "with good health and wellbeing". [17] [18]

Listening to music or audio can be useful too, [19] [20] [21] in particular various relaxing audio which may include ambient music or soundscapes.

Various substances are known to reduce cortisol or stress in general or to typically contribute to relaxation, albeit effect sizes may be small and vary. These include the substance l-theanine (also contained in green tea), [22] [23] [24] [25] as well as some other anxiolytics for short-term relaxation. Apigenin (also contained in chamomile and an aromatase inhibitor), [26] [27] lemon balm, [27] [25] [28] and gotu kola [27] [28] are also under investigation. Some of these chemicals appear to act through increasing GABA levels. [25] [28] For some and longer-term, the adaptogens rhodiola rosea (also reduces fatigue and increases antioxidant capacity [29] which may not always be beneficial) and ashwaghanda (can also increase testosterone [30] and increase sleepiness at the time taken) [31] may be useful for relaxation as they appear generally healthy or safe and to be able to reduce stress. [32] [33] [28] [34] [35]

Effectiveness measurement

Effectiveness or relaxation-related neurobiological effects of techniques may be measurable to science possibly via self-reported (or self-tracked) subjective mental states, heart rate variability, cortisol levels, as well as, possibly less commonly, changes to blood pressure, plasma/urinary norepinephrine, norepinephrine spillover rate, various other hormones, [36] heart rate, dexamethasone suppression test, salivary α-amylase, neuroimmune biomarkers, interleukins and peripheral cytokine expression. [37] [38] [39] [ additional citation(s) needed ]

Benefits

A Maltese dog relaxing Pofak.JPG
A Maltese dog relaxing

The benefits of relaxation can be found in three main areas of health; mental, physical and physiological. It can elevate mood [40] or induce sleep. [41] All of these things can help prolong and enhance life. [41]

Mental

Mental health is very important and needs to be worked on every day. Relaxation can help with many impairments that can occur in one's mental health. There is a higher mood and lower anxiety in those who practice relaxation techniques. [3] Those who are relaxed have much slower and clearer thought processes than those who are not relaxed; this can be shown on an EEG. [42] It is well known that relaxation can help reduce stress. With reducing stress, a person can help reduce the negative things that stress can do to the body. [42] Coping mechanisms are also improved with relaxation techniques in both mental and physical pain. [40]

Sleep disorders are an area that can produce stress and mental health issues. Relaxation may help reduce insomnia in those who have sleeping disorders. Those with insomnia may even give up sleeping aids just by practicing relaxation techniques. [41] Avoiding unnecessary medication or sleep aids may help health. Even though relaxation cannot get rid of chronic diseases, it may help dull of the symptoms one may have. Many cancer and AIDS patients are taught relaxation techniques.[ not specific enough to verify ]

Physical

Physical health is also something that needs to be worked on daily, whether it is exercise, healthy eating, or relaxation. [41] Blood pressure, heart rate, and respiration rate will all decrease when one is relaxed.[ citation needed ] This means that a person's heart does not beat as fast and their breathing is shallow, helping one's body have time to rest. This will reduce the extra stress that these things can do to the body if they are over worked. Muscle tension will decrease. [41] If one's muscle tension is decreased they are not burning up extra energy that they may need later in the day. Metabolism can also decrease; this is mostly seen in hibernation and sleep and that gives the body extra time to rest and focus on other aspect that it needs to. [41] This could be seen as a good or bad thing, depending on the overall quality of health. People who practice relaxation have said to be able to tolerate pain better both mentally and physically. [40]

Physiological

In regards to the nervous system, relaxation can also play a big role. A person will go from active and alert, which is the sympathetic, to parasympathetic which is rest and digest. [42] When they are relaxing, it gives the body time to catch up. A person does not need to worry about running, because they are sitting still and allowing "rest and digest". Immune systems will sometimes benefit from increased relaxation [5] which is why relaxation can be seen as part of treatment for AIDS and cancer patients. [41]

See also

Related Research Articles

<span class="mw-page-title-main">Meditation</span> Practice of mindfulness

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 calm and stable state.

<span class="mw-page-title-main">Panic attack</span> Period of intense fear

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, numbness, confusion, or a feeling of impending doom or of losing control. Typically, symptoms reach a peak within ten minutes of onset, and last for roughly 30 minutes, but the duration can vary from seconds to hours. Although they can be extremely frightening and distressing, panic attacks themselves are not physically dangerous.

Stress management consists of a wide spectrum of techniques and psychotherapies aimed at controlling a person's level of stress, especially chronic stress, usually for the purpose of improving everyday functioning. Stress produces numerous physical and mental symptoms which vary according to each individual's situational factors. These can include a decline in physical health, such as headaches, chest pain, fatigue, and sleep problems, as well as depression. The process of stress management is named as one of the keys to a happy and successful life in modern society. Life often delivers numerous demands that can be difficult to handle, but stress management provides a number of ways to manage anxiety and maintain overall well-being.

<span class="mw-page-title-main">Biofeedback</span> Gaining awareness of biological processes

Biofeedback is the technique of gaining greater awareness of many physiological functions of one's own body by using electronic or other instruments, and with a goal of being able to manipulate the body's systems at will. Humans conduct biofeedback naturally all the time, at varied levels of consciousness and intentionality. Biofeedback and the biofeedback loop can also be thought of as self-regulation. Some of the processes that can be controlled include brainwaves, muscle tone, skin conductance, heart rate and pain perception.

Autogenic training is a relaxation technique first published by the German psychiatrist Johannes Heinrich Schultz in 1932. The technique involves repetitions of a set of visualisations accompanied by vocal suggestions that induce a state of relaxation and is based on passive concentration of bodily perceptions like heaviness and warmth of limbs, which are facilitated by self-suggestions. Autogenic training is used to alleviate many stress-induced psychosomatic disorders.

Mind–body interventions (MBI) or mind-body training (MBT) are health and fitness interventions that are intended to work on a physical and mental level such as yoga, tai chi, and Pilates.

<span class="mw-page-title-main">Yoga nidra</span> State of consciousness between waking and sleeping induced by a guided meditation

Yoga nidra or yogic sleep in modern usage is a state of consciousness between waking and sleeping, typically induced by a guided meditation.

Mindfulness is the cognitive skill, usually developed through meditation, of sustaining meta-attention of the contents of one's own mind in the present moment. Mindfulness derives from sati, a significant element of Hindu and Buddhist traditions, and is based on Zen, Vipassanā, and Tibetan meditation techniques. Though definitions and techniques of mindfulness are wide-ranging, Buddhist traditions describe what constitutes mindfulness, such as how perceptions of the past, present and future arise and cease as momentary sense-impressions and mental phenomena. Individuals who have contributed to the popularity of mindfulness in the modern Western context include Thích Nhất Hạnh, Joseph Goldstein, Herbert Benson, Jon Kabat-Zinn, and Richard J. Davidson.

A relaxation technique is any method, process, procedure, or activity that helps a person to relax; 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 blood pressure, and slow heart and breath rates, among other health benefits.

<span class="mw-page-title-main">Breathwork (New Age)</span> Term used in alternative medicine

Breathwork is a term for various breathing practices in which the conscious control of breathing is said to influence a person's mental, emotional, or physical state, with a therapeutic effect.

<span class="mw-page-title-main">Yoga as therapy</span> Yoga in the use of physical and mental therapy

Yoga as therapy is the use of yoga as exercise, consisting mainly of postures called asanas, as a gentle form of exercise and relaxation applied specifically with the intention of improving health. This form of yoga is widely practised in classes, and may involve meditation, imagery, breath work (pranayama) and calming music as well as postural yoga.

Progressive muscle relaxation (PMR) is a method of deep muscle relaxation that does not involve any medications, meaning it is a non-pharmacological intervention. The idea behind progressive muscle relaxation is that there is a relationship between a person's mind and body. The body responds to its environment by creating certain mind or body states such as anxiety, stress, and fear. When the body is in these states, the muscles tense up. Progressive muscle relaxation aims to reverse these body states back to more neutral, relaxed states.

Conscious breathing encompasses techniques directing awareness toward the breathing process, serving purposes from improving respiration to building mindfulness. In martial arts like tai chi and qigong, breathing exercises are said to strengthen diaphragm muscles and protect organs, with reverse breathing being a common method. Meditation traditions, including yoga and Buddhist meditation, emphasize breath control. Yoga's pranayama is believed by practitioners to elevate life energies, while Buddhist vipassanā uses anapanasati for mindfulness of breathing.

<span class="mw-page-title-main">Effects of meditation</span> Surveys & evaluates various meditative practices & evidence of neurophysiological benefits

The psychological and physiological effects of meditation have been studied. In recent years, studies of meditation have increasingly involved the use of modern instruments, such as fMRI and EEG, which are able to observe brain physiology and neural activity in living subjects, either during the act of meditation itself or before and after meditation. Correlations can thus be established between meditative practices and brain structure or function.

Sport psychology was defined by the European Federation of Sport Psychology (FEPSAC) in 1996, as the study of the psychological basis, processes, and effects of sport. Otherwise, sport is considered as any physical activity where the individuals engage for competition and health. Sport psychology is recognized as an interdisciplinary science that draws on knowledge from many related fields including biomechanics, physiology, kinesiology and psychology. It involves the study of how psychological factors affect performance and how participation in sport and exercise affect psychological and physical factors. Sport psychologists teach cognitive and behavioral strategies to athletes in order to improve their experience and performance in sports.

Sophrology is a dynamic relaxation method developed by neuropsychiatrist Alfonso Caycedo from 1960 to 2001 and includes physical and mental exercises to promote health and well-being. Sophrology has been called “a method, a practice and a philosophy” that uses the mind-body connection to increase awareness and conscious living, with the aim of enabling individuals to create more balance and harmony in themselves and in the world around them.

Pain psychology is the study of psychological and behavioral processes in chronic pain. Pain psychology involves the implementation of treatments for chronic pain. Pain psychology can also be regarded as a branch of medical psychology, as many conditions associated with chronic pain have significant medical outcomes. Untreated pain or ineffective treatment of pain can result in symptoms of anxiety, depression, and suicidal thoughts, thus it is vital that appropriate pain management occur in a timely fashion following symptom onset.

Cancer phobia, also known as carcinophobia, is a common phobia and an anxiety disorder characterized by the chronic fear of developing cancer. It can manifest in tremendous feelings of sadness, fear, panic, and distress. In some cases, the phobia can be so extreme that it prevents the individual from living a normal life.

Trauma-sensitive yoga is yoga as exercise, adapted from 2002 onwards for work with individuals affected by psychological trauma. Its goal is to help trauma survivors to develop a greater sense of mind-body connection, to ease their physiological experiences of trauma, to gain a greater sense of ownership over their bodies, and to augment their overall well-being. However, a 2019 systematic review found that the studies to date were not sufficiently robustly designed to provide strong evidence of yoga's effectiveness as a therapy; it called for further research.

<span class="mw-page-title-main">Science of yoga</span> Scientific basis of modern yoga as exercise

The science of yoga is the scientific basis of modern yoga as physical exercise in human sciences such as anatomy, physiology, and psychology. Yoga's effects are to some extent shared with other forms of exercise, though it differs in the amount of stretching involved, and because of its frequent use of long holds and relaxation, in its ability to reduce stress. Yoga is here treated separately from meditation, which has effects of its own, though yoga and meditation are combined in some schools of yoga.

References

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