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Relaxation technique

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For other forms of relaxation, see Relaxation.
Relaxation technique
ICD-9-CM94.33

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 therapy, the application of relaxation technique, can be applied in various settings to complement treatment for stress, anxiety, depression, and pain. It addresses both psychological and physiological effects of stress such as increased heart rate, sweating, and muscle tension.[2] There are many variations of relaxation techniques, including progressive muscle relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, and other techniques.[3][4][5][6]

Thus, relaxation technique are useful for either emotional pain caused by stress, anger, anxiety, and mood of depression, or chronic pain caused by strains, single side muscle use, awkward position, restriction of movement in certain areas of the spine, improper form during physical activity, and stressful posture.[7] Multiple relaxation techniques share a fundamental principle to decrease muscle tension and lower physical or mental pain.[7]

Relaxation techniques are generally safe for healthy individuals[8]. Occasional instances exist where individuals have reported negative experiences after receiving relaxation techniques.[9]

Background

Research has indicated that removing stress helps to increase a person's health.[10]

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]

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".[11] These include:

Movement-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.[12]

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.[13]

See also

References

  1. ^ a b Goleman, Daniel (May 13, 1986). "Relaxation: Surprising benefits detected". The New York Times. Retrieved May 23, 2006.
  2. ^ Norelli, Samantha K.; Long, Ashley; Krepps, Jeffrey M. (2023), "Relaxation Techniques", StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 30020610, retrieved 2023-04-15
  3. ^ Toussaint, Loren; Nguyen, Quang Anh; Roettger, Claire; Dixon, Kiara; Offenbächer, Martin; Kohls, Niko; Hirsch, Jameson; Sirois, Fuschia (2021-07-02). Taylor-Piliae, Ruth (ed.). "Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation". Evidence-Based Complementary and Alternative Medicine. 2021: 1–8. doi:10.1155/2021/5924040. ISSN 1741-4288. PMC 8272667. PMID 34306146.{{cite journal}}: CS1 maint: PMC format (link) CS1 maint: unflagged free DOI (link)
  4. ^ Belleruth., Naparstek, (2008). Staying Well with Guided Imagery. Grand Central Publishing. ISBN 978-1-59995-636-7. OCLC 1034613276.{{cite book}}: CS1 maint: extra punctuation (link) CS1 maint: multiple names: authors list (link)
  5. ^ "Biofeedback - Mayo Clinic". www.mayoclinic.org. Retrieved 2023-04-15.
  6. ^ 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.
  7. ^ a b Irnich, Christine (2013), "Relaxation techniques", Myofascial Trigger Points, Elsevier, pp. 245–252, retrieved 2023-04-15
  8. ^ Chou R, Deyo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for an American College of Physicians clinical practice guideline. Annals of Internal Medicine. 2017;166(7):493-505.
  9. ^ "Relaxation Techniques for Health". NCCIH. Retrieved 2023-04-15.
  10. ^ Mayo Clinic Staff (July 21, 2012). "Exercise and stress: Get moving to combat stress". mayoclinic.com. Mayo Foundation for Medical Education and Research.
  11. ^ 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.
  12. ^ 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.
  13. ^ 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.
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