THE RELAXATION RESPONSE

THE RELAXATION RESPONSE

You can't avoid all stress, but you can counter its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.

The stress response floods your body with chemicals that prepare you for the “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.

The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

STARTING RELAXATION PRACTICE

A variety of relaxation techniques help you achieve the relaxation response. Those who stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga and tai chi.

Getting the most out of your relaxation practice

Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it's easier to stick with practice if you do it first thing in the morning.

Don't practice when you're sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it's close to bedtime.


Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level.

DEEP BREATHING FOR STRESS RELIEF

With it's focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It's easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Sit comfortably with your back straight. Put one hand on your chest and the other on the stomach.
Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you can while contracting our abdominal muscle. The hand on your stomach should move in as you exhale, but your other hand should move very little.
Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale the falls as you exhale.

PROGRESSIVE MUSCLE RELAXATION FOR STRESS RELIEF

Loosen your clothing, take off your shoes, and get comfortable.
Take a few minutes to relax, breathing in and out, in slow deep breaths.
When you're relaxed and ready to start, shift your attention to your right foot.
Take a moment to focus on the way it feels.
Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
Stay in this relaxed state for a moment, breathing deeply and slowly.
When you're ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
Move slowly up through your body—legs, abdomen, back, neck, face—contracting and relaxing the muscle group as you go.