Relaxation Health Article

Definition

Relaxation therapy is a broad term used to describe a number of techniques that promote stress reduction, the elimination of tension throughout the body, and a calm and peaceful state of mind.

Origins

Relaxation therapy has been around for thousands of years in the forms of transcendental meditation (TM), yoga, t'ai chi, qigong, and vipassana (a Buddhist form of meditation meaning insight and also known as mindfulness meditation). Progressive relaxation, a treatment that rids the body of anxiety and related tension through progressive relaxation of the muscle groups, was first described by Dr. Edmund Jacobson in his book Progressive Relaxation, published in 1929. And in 1975, Dr. Herbert Benson published his groundbreaking work The Relaxation Response, which described in detail the stress-reduction mechanism in the body that short-circuits the "fight-or-flight" response and lowers blood pressure, relieves muscle tension, and controls heart rate. This work gave further credence and legitimacy to the link between mind and body medicine. A number of today's commonly used relaxation techniques, such as cue-controlled relaxation, are a direct result of Benson's work in this area.

Benefits

Stress and tension have been linked to numerous ailments, including heart disease, high blood pressure, atherosclerosis, irritable bowel syndrome, ulcers, anxiety disorders, insomnia, and substance abuse. Stress can also trigger a number of distinct physical symptoms, including nausea, headache, hair loss, fatigue, and muscle pain. Relaxation therapies have been shown to reduce the incidence and severity of stress-related diseases and disorders in many patients.

Description

There are a number of different relaxation methods available. Some of the most widely taught and practiced by health care providers include progressive relaxation, cue-controlled relaxation, breathing exercises, guided imagery, and biofeedback.

Progressive relaxation

Progressive relaxation is performed by first tensing, and then relaxing, the muscles of the body, one group at a time. Muscle groups can be divided a number of different ways, but a common method is to use the following groupings: 1) Hands and arms; 2) head, neck, and shoulders; 3) torso, including chest, stomach and back; and 4) thighs, buttocks, legs, and feet. The patient lies or sits in a comfortable position, and then starts with the first muscle group, focusing on the feeling of the muscles and the absence or presence of tension. The patient then tenses the first muscle in the group; holds the tension for approximately five seconds; and releases and relaxes for up to 30 seconds. The contrast allows the individual to notice the difference between feelings of tension and feelings of relaxation. The procedure is repeated with the next muscle in the group, and so on, until the first group is completed. The patient then starts on the next muscle group.

Progressive relaxation can be guided with verbal cues and scripts, either memorized by the patient or provided on instructional audiotapes. The procedure remains the same, but the individual is prompted on which muscles to flex and relax, and given other cues about noticing the difference between the tense and relaxed state. Some individuals may prefer progressive relaxation that is prompted with a tape, because it allows them to completely clear their minds and to just follow the given instructions.