relaxation

1. The act of relaxing or the state of being relaxed.
2. Refreshment of body or mind; recreation: played golf for relaxation.
3. A loosening or slackening.
4. A reduction in strictness or severity.
5. Physiology. The lengthening of inactive muscle or muscle fibers.
6. Physics. The return or adjustment of a system to equilibrium following displacement or abrupt change.
7. Mathematics. A method of solving equations in which the errors resulting from an initial approximation are reduced by succeeding approximations until all errors are within specified limits.

The return to the equilibrium state of a system after it has experienced a sudden change due to an external influence. The time for relaxation to take place is called the relaxation time. An example is the average time that a system remains in the higher energy state before it falls to the lower energy state in nuclear magnetic resonance (NMR). In general, any process involving decay is assumed to have exponential decay, with the relaxation time being the time it takes for the variable to fall from its initial value to 1/e of its initial value. Another example of relaxation time is the time needed for a gas to return to the Maxwell distribution of velocities, after it has been suddenly disturbed from that state.

Relaxation is that blissful state of being at peace with oneself and with the world. As Robert Browning put it about a hundred years ago, ‘God's in his heaven/All's right with the world’. It is the consequence of an untroubled mind in a relaxed body — a body free from undue tension. It is something that we are all born knowing how to do, or rather to be — since relaxation is more a state of being, than an activity, although sometimes it becomes a skill that we have to relearn.

Relaxation creates measurable changes in the body, such as a reduction in oxygen consumption, heart and respiratory rate, blood pressure, blood cortisol levels, and muscle tension, and an increase in the production in the brain of serotonin which leads to feelings of calmness and well-being. There is also a noticeable change in the pattern of our brain waves (electroencephalogram) when we are deeply relaxed. Very deep relaxation and meditation produce a pattern that combines the so-called alpha and theta rhythms, indicating a state of harmony. The collection of bodily changes that accompany relaxation is sometimes referred to as ‘the relaxation response’.

The body and mind — or body/mind, since they are so intricately interconnected — is designed to cope with periods of effort interspersed with periods of rest and relaxation. Unless we allow the body/mind these respites, we become irritated, unhappy, stressed, and vulnerable to disease. Most of us instinctively know how to achieve relaxation, whether it is through leisure activities — taking walks, dancing, playing sports or games, knitting, reading, listening to music, watching television, having a drink, spending time with friends, laughing, making love — or simply doing nothing. Some forms of relaxation involve virtually no effort, other forms require effort as a means to achieve relaxation. Methods of relaxation that address both the physical and mental sides tend to be most effective. Exercise often works in this way. It gets us ‘out of our heads’ and into a greater awareness of our bodies. Thus, it distracts us from our worries. It also gives us a sense of accomplishment and ‘satisfied tiredness’, which may be related to the exercise-induced production of endorphins — the body's own morphine-like substances. Happy, healthy people tend to know what relaxes them and take time for it.

Problems arise when we fail to see relaxation as being important and continually prioritize getting through our ‘to do’ list. We get lost in the endless cycle of ‘doing’. It became something of a feature of late-twentieth-century life to see constant busyness as the norm; to make oneself available for round-the-clock demands by means of mobile phones, laptop computers, faxes, and e-mails. The pace of modern life has speeded up to such an extent that we often feel that we simply cannot afford the time to relax because we have to run so hard to keep up.

Chronic stress can lead to significant physical and mental health problems — so a habitual stressed state requires serious attention. Firstly, we need to become aware that there may be a problem. Secondly, spending more time relaxing is half the battle. Nevertheless, we may feel dissatisfied with our usual repertoire and in need of new and more effective methods of relaxation.

Ancient Asian methods tend to be at the basis of most of what has been more recently learned about relaxation. Yoga and meditation are the most well-known methods. Starting to practise them may turn into a life-changing experience. Other relaxation methods, like ‘cue-controlled relaxation’ or ‘progressive relaxation’, have also blown over from the East. In essence, these Western adaptations have in common a way of regulating and slowing down the breathing, relaxing the muscles, and reducing mental activity. Progressive relaxation and cue-controlled relaxation differ in that the first requires the tensing of muscles before relaxing them, while the second addresses release of muscle tension directly: this may be preferred by a person who is already aware of how it feels to be tense.

The instructions are these (adapted by de Vries from Benson, 1975):

1. Sit down in a relaxed position and close your eyes. Make sure your position in the chair allows you to relax as many of your muscles as possible. Become aware of where you need tension for your posture.
2. Concentrate on your breathing, and slow it down. Breathe through your nose, making your exhalation longer. You will notice a little tension associated with inhalation. Concentrate on making exhalation feel pleasurable.
3. Pay attention to your position, and feel each part of you being supported by the chair so that you can relax your muscles further. Adjust your position if you wish to.
4. Begin searching your body for any signs of tension. Start at your feet and work your way up. If you find any tension, focus your attention on it, and, as you exhale, relax it away. Once you have reached your shoulders, work your way down your arms first and then finish with the neck and head. Pay extra attention to areas you know you find difficult to relax. Shoulders, neck, hands, and jaw are examples. Hands can be made to relax by ‘instructing them’ to feel ‘soft’.
5. Keep breathing slowly through your nose, and begin to think or say the word ‘one’ to yourself. You don't need to produce sound as long as you make sure that you move your lips to say ‘one’. Keep doing this for 5 to 10 minutes. If you get distracted, don't worry about it, simply go back to saying the word and continue repeating it. Because of its neutral content the word ‘one’ helps to take attention away from worrying thoughts.
6. When you are ready to end your relaxation training session, open your eyes and sit up slowly. Take one or two more deep, slow breaths. Notice that you are both relaxed and alert. This is one of the main reasons why you will want to practise relaxing, for example, just prior to beginning any performance before an audience.

This exercise can be used in many different circumstances. A comfortable chair is not even needed. In the beginning it may take about a quarter of an hour. After regular practice it may take only a couple of minutes to bring about the desired effect. Eventually, just sitting down and closing the eyes may automatically trigger the relaxation response. This makes it an excellent technique to use in preparation for exciting or stressful activities like hosting a party, making a speech, doing an exam, or going for an interview.

Relaxation is necessary for our health and sense of well-being. If we've forgotten how to do it, an exercise like cue-controlled relaxation may help — but essentially relaxation comes from a balanced lifestyle as reflected in this old Irish Prayer.

Take time to work
It is the price of success.
Take time to meditate
It is the source of power.
Take time to play
It is the secret of perpetual youth.
Take time to read
It is the way to knowledge.
Take time to be friendly
It is the road to happiness.
Take time to laugh
It is the music of the soul;
And take time to love and be loved.

— Áine Kennedy, Jan M. A. de Vries

Bibliography

• Ban Breathnach, S. (1995). Simple abundance. Bantam Books, London.
• Benson, K. (1975, 1976). The relaxation response. Morrow Books, New York.
• Davis, M., Robbins Eshelman, E., and McKay, M. (1995). The relaxation and stress reduction workbook. New Harbinger, Oakland, CA.
• Gerzon, R. (1998). Finding serenity in the Age of Anxiety. Simon and Schuster, London.
• Kirsta, A. (1986). The book of stress survival. Allen and Unwin, London

See also breathing; electroencephalogram; exercise; leisure; meditation; mind-body interaction; serotonin; stress; yoga.

Relaxation is characterized by a reduction or complete absence of muscle activity and a controlled, relatively stable level of arousal that is lower than the normal waking state. Relaxation is incompatible with feelings of worry and anxiety. The famous physiologist, William James, stated long ago: ‘If muscular contraction is removed from emotion, no emotion is left’.

Relaxation is a skill anyone can learn. It is possible to reduce muscular activity consciously to induce a state of relaxation and obtain optimal levels of arousal (see progressive muscle relaxation). Programmes of muscular relaxation have been used to control anxiety, and to treat high blood pressure, insomnia, nervous headaches, stomach distress, and menstrual distress. It has also been used to increase tolerance to loud noises and other painful stimuli.

Other relaxation techniques include psychological strategies such as behaviour therapy, biofeedback training, and meditation. A number of tranquillizer drugs are used as relaxants, but most have unpleasant side-effects such as drowsiness and dizziness. In high doses they can cause abnormal movements and actions. Prolonged use of some tranquillizers may lead to dependence.

noun

Freedom from labor, responsibility, or strain: ease, leisure, repose, rest¹. See continue/stop/pause.

Definition: entertainment; resting or recovering
Antonyms: intensification, labor, work

n

Definition: resting
Antonyms: anxiety

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 healthcare 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 lays 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 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.

Deep Breathing Exercises

Individuals under stress often experience fast, shallow breathing. This type of breathing, known as chest breathing, can lead to shortness of breath, increased muscle tension, and inadequate oxygenation of blood. Breathing exercises can both improve respiratory function and relieve stress and tension.

Before starting to learn breathing exercises, individuals should first become aware of their breathing patterns. This can be accomplished by placing one hand on the chest and one hand on the abdomen, and observing which hand moves farther during breathing. If it is the hand placed on the chest, then chest breathing is occurring and breathing exercises may be beneficial.

Deep breathing exercises are best performed while laying flat on the back, usually on the floor with a mat. The knees are bent, and the body (particularly the mouth, nose, and face) is relaxed. Again, one hand should be placed on the chest and one on the abdomen to monitor breathing technique. The individual takes a series of long, deep breaths through the nose, attempting to raise the abdomen instead of the chest. Air is exhaled through the relaxed mouth. Deep breathing can be continued for up to 20 minutes. After the exercise is complete, the individual checks again for body tension and relaxation. Once deep breathing techniques have been mastered, an individual can use deep breathing at any time or place as a quick method of relieving tension.

Release-Only Relaxation

Like progressive relaxation, release-only relaxation focuses on relieving feelings of tension in the muscles. However, it eliminates the initial use of muscle tensing as practiced in progressive relaxation, focusing instead solely on muscle relaxation. Release-only relaxation is usually recommended as the next step in relaxation therapy after progressive relaxation has been mastered.

In release-only relaxation, breathing is used as a relaxation tool. The individual sits in a comfortable chair and begins to focus on his breathing, envisioning tension leaving the body with each exhale. Once even, deep, abdominal breathing is established, the individual begins to focus on releasing tension in each muscle group, until the entire body is completely relaxed.

Cue-Controlled Relaxation

Cue-controlled relaxation is an abbreviated tension relief technique that combines elements of release-only relaxation and deep breathing exercises. It uses a cue, such as a word or mental image, to trigger immediate feelings of muscle relaxation. The cue must first be associated with relaxation in the individual's mind. This is accomplished by choosing the cue, and then using it in breathing and release-only relaxation exercises repeatedly until the cue starts to automatically trigger feelings of relaxation outside of the treatment sessions. Cues can be as simple as the word "relax," and are frequently used on relaxation audiotapes. They can also be a visual cue, such as a mental image of a white sand Caribbean beach, a flower-filled meadow, or other relaxing images. Guided imagery also uses such visualization exercises to produce feelings of relaxation.

Guided Imagery

Guided imagery is a two-part process. The first component involves reaching a state of deep relaxation through breathing and muscle relaxation techniques. During the relaxation phase, the person closes his eyes and focuses on the slow, in and out of his breathing. Or, he might focus on releasing the feelings of tension from his muscles, starting with the toes and working up to the top of the head. Relaxation tapes often feature soft music or tranquil, natural sounds such as rolling waves and chirping birds in order to promote feelings of relaxation.

Once complete relaxation is achieved, the second component of the exercise is the imagery, or visualization, itself. Relaxation imagery involves conjuring up pleasant, relaxing images that rest the mind and body. These may be experiences that have already happened, or new situations.

The individual may also use mental rehearsal. Mental rehearsal involves imagining a situation or scenario and its ideal outcome. It can be used to reduce anxiety about an upcoming situation, such as childbirth, surgery, or even a critical event such as an important competition or a job interview. Individuals imagine themselves going through each step of the anxiety-producing event and then successfully completing it.

Biofeedback

Biofeedback, or applied psychophysiological feedback, is a patient-guided treatment that teaches an individual to manipulate muscle tension through relaxation, visualization, and other cognitive techniques. The name biofeedback refers to the biological signals that are fed back, or returned, to the patient in order for the patient to develop techniques of controlling them.

During biofeedback, one or more special sensors are placed on the body. These sensors measure muscle tension, brain waves, heart rate, body temperature, and translate the information into a visual and/or audible readout, such as a paper tracing, a light display, or a series of beeps. While the patient views the instantaneous feedback from the biofeedback monitors, he begins to recognize what thoughts, fears, and mental images influence his physical reactions. By monitoring this relationship between mind and body, he can then use thoughts and mental images deliberately to manipulate heart beat, brain wave patterns, body temperature, and other bodily functions, and to reduce feelings of stress. This is achieved through relaxation exercises, mental imagery, and other cognitive therapy techniques.

As the biofeedback response takes place, the patient can actually see or hear the results of his efforts instantly through the sensor readout on the biofeedback equipment. Once these techniques are learned and the patient is able to recognize the state of relaxation or visualization necessary to alleviate symptoms, the biofeedback equipment itself is no longer needed. The patient then has a powerful, portable, and self-administered treatment tool to deal with problem symptoms.

There are dozens of other effective therapies that promote relaxation, including hypnosis, meditation, yoga, aromatherapy, hydrotherapy, t'ai chi, massage, art therapy, and others. Individuals should choose a type of relaxation therapy based on their own unique interests and lifestyle requirements.

Preparations

If an individual is considering relaxation therapy to alleviate physical symptoms such as nausea, headache, high blood pressure, fatigue, or gastrointestinal problems, he or she should consult a doctor first to make sure there isn't an underlying disorder or disease causing the symptoms. A complete physical examination and comprehensive medical history will be performed, and even if an organic cause for the symptoms is found, relaxation exercises may still be recommended as an adjunct, or complementary, treatment to relieve discomfort.

Relaxation therapy should always take place in a quiet, relaxing atmosphere where there is a comfortable place to sit or recline. Some people find that quiet background music improves their relaxation sessions. If an instructional audiotape or videotape is to be used, the appropriate equipment should be available.

The relaxation session, which can last anywhere from a few minutes to an hour, should be uninterrupted. Taking the phone off the hook and asking family members for solitude can ensure a more successful and relaxing session.

Precautions

Most commonly practiced relaxation techniques are completely safe and free of side effects.

Relaxation techniques that involve special exercises or body manipulation such as massage, t'ai chi, and yoga should be taught or performed by a qualified healthcare professional or instructor. These treatments may not be suitable for individuals with certain health conditions such as arthritis or fibromyalgia. These individuals should consult with their healthcare professionals before engaging in these therapies.

Biofeedback may be contraindicated (not recommended) in some individuals who use a pacemaker or other implantable electrical devices. These individuals should inform their biofeedback therapist before starting treatments, as certain types of biofeedback sensors have the potential to interfere with their use.

Relaxation therapy may not be suitable for some patients. Patients must be willing to take a very active role in the treatment process, and to practice techniques learned in treatment at home.

Some relaxation therapies may also be inappropriate for cognitively impaired individuals (e.g., patients with organic brain disease or a traumatic brain injury) depending on their level of functioning. Given the wide range of relaxation therapies available, if one type of relaxation treatment is deemed inappropriate for these patients, a suitable alternative can usually be recommended by a qualified healthcare professional.

Side Effects

Relaxation therapy can induce sleepiness, and some individuals may fall asleep during a session. Relaxation therapy should not be performed while operating a motor vehicle or in other situations where full and alert attention is necessary. Other than this, there are no known adverse side effects to relaxation therapy.

Research & General Acceptance

Relaxation therapies have been successfully used in relieving stress and anxiety for many years, and are generally well-accepted by the medical community for this purpose.

Recent research published in 1999 has also indicated that relaxation therapy may be useful in reducing the incidence of preterm labor in women at risk for delivering prematurely. The study also found that women who discontinued relaxation exercises for whatever reasons delivered earlier and had lower birth weight babies than those who continued the treatment.

Training & Certification

Relaxation therapy techniques are used by many licensed therapists, counselors, psychologists, psychiatrists, and other healthcare professionals. There are many self-help books, audiotapes, and videos available that offer instruction in relaxation techniques.

Resources

Books

Davis, Martha et al. The Relaxation & Stress Reduction Workbook. 4th edition. Oakland, CA: New Harbinger Publications, Inc., 1995.

Periodicals

Lindgren, Maryclaire. "Relaxation Techniques Improve Preterm Labor Outcomes." Women's Health Weekly (July 26, 1999): 5-7.

Organizations

The American Psychological Association. 750 First St. NE, Washington DC 20002-4242. (800) 374-2721. http://www.apa.org.

Other

Brennan, Patricia. "Stress First Aid Kit." (Guided imagery audiotape set.) Available from Inside Out Publishing at (888) 727-3296 or http://www.facingthedawn.com.

[Article by: Paula Ford-Martin]

A controlled and relatively stable level of arousal that is lower than the normal waking state. Relaxation is incompatible with feelings of tension, worry, and anxiety. Techniques such as progressive muscle relaxation can be used to induce relaxation and obtain levels of optimal arousal before competition (see zone of optimal functioning). See also behaviour therapy, biofeedback training, desensitisation, progressive relaxation.

A lessening of tension.

Quotes:

"The time to relax is when you don't have time for it." - Sidney J. Harris

Look up relaxation in Wiktionary, the free dictionary.

Relaxation may refer to:

• Relaxation, the usual term in Hypnotism, Meditation, and Physiology
• Relaxation (NMR), processes by which nuclear magnetization returns to the equilibrium distribution
• Dielectric relaxation, the delay in the dielectric constant of a material
• Relaxation, the act of substituting alternative program code during linking

See also

• Recreation
• Relaxation technique, an activity that helps a person to relax
• Relaxation technique (mathematics), a technique for transforming hard constraints into easier ones
• Relaxation time, the time in which a system changes to an equilibrium condition
• Relaxation method, for numerically solving elliptic partial differential equations
• Tension (music)

This disambiguation page lists articles associated with the same title. If an internal link led you here, you may wish to change the link to point directly to the intended article.

This entry is from Wikipedia, the leading user-contributed encyclopedia. It may not have been reviewed by professional editors (see full disclaimer)