It’s important to find the right relaxation technique that works for you and brings you a sense of ease, release from tension and hopefully physiological benefits into the bargain.
Here is a list of 10 Best Relaxation Techniques for Busy People.
1.
Progressive muscle relaxation was developed by
the physician Edmund Jacobson in the early 1920s. Jacobson argued that since
muscle tension accompanies anxiety, one can reduce anxiety by learning how to
relax the muscular tension. Recent research has demonstrated many long-term
benefits of progressive muscle relaxation, including decreased blood pressure,
heart rate and even headaches. Those of you who find exercise a good way to
‘switch off’ may also find progressive muscle relaxation techniques suit you.
If you would like to give this a try, Tamar has an intro
to this here.
2.
Guided imagery has been component
of ancient medicine, religions and cultures for thousands of years, but was
first presented in an academic context in 1982. It involves exploring the image
of a safe, comfortable place (specific to you) using all your senses and
linking aspects of this image to your relaxed physiological state. There is
research demonstrating its benefits for a multitude of health concerns
including depression, stress reduction, asthma and pain management. Take a 20-minute
Guided Imagery trial with Tamar here.
3.
Diaphragmatic breathing, ‘belly’ or deep
breathing is marked by expansion of the abdomen rather than the chest when
breathing. Daily practice in inhaling and exhaling more deeply and slowly will
have immediate benefits to calm you down, and help you feel more grounded and
ready to tackle the next thing in your day. The longer-term benefits are a
reduction in anxiety, asthma and hypertension. If you can master concentrating
on your breathing, then meditation and mindfulness might also be beneficial. You can try Tamar’s
process here, or
alternatively we recommend Breathe2Relax.
4.
Autogenic training is a
self-relaxation procedure in which the individual learns a set of
directions/exercises that command the body to relax and control breathing,
blood pressure, heartbeat, and body temperature. There are six standard
exercises that – with the use of visual imagination and verbal cues – make the
body feel warm, heavy, and relaxed. Studies have shown the technique to
positively impact tension headache/migraine, mild-to moderate hypertension,
coronary heart disease, asthma pain disorders, anxiety disorders, mild
to-moderate depression/dysthymia, and some sleep disorders. There is a practice to experiment with
here.
5.
Relaxation response is a simple
practice that, once learned, takes 10 to 20 minutes a day to achieve relaxation.
It involves: a) repetition of a word, sound, prayer, thought, phrase or
muscular movement, through which concentration is achieved b) passive return to
the repetition when other thoughts intrude. During the process, the body moves
to a state of physiological relaxation, where blood pressure, heart rate,
digestive functioning and hormonal levels return to their normal state. The
originator of the approach was Dr Herbert Benson and he explains how to do it here.
6.
Biofeedback is a process that teaches an individual
how to change physiological activity in their body for the purposes of
improving health and performance. Precise instruments measure physiological
activity such as brainwaves, heart function, breathing, muscle activity, and
skin temperature. These instruments rapidly and accurately ‘feed back’
information to the individual. The presentation of this information — often in
conjunction with changes in thinking, emotions, and behaviour — supports
desired physiological changes. Over time, these changes can endure without
continued use of an instrument. Biofeedback has been used successfully for the
treatment of headaches, the control of high blood pressure and type II diabetes
and cardiac disease. This technique is done with a trained practitioner and
equipment. For more information see here. Audrey has been experimenting with
one bit of tech using EEG neurofeedback during meditation and enjoying this!
7.
Mindfulness-based stress reduction reduction is a
structured 8-week group program employing mindfulness meditation to alleviate
mental and physical suffering, associated with physical, psychosomatic and
psychiatric disorders. It has been used successfully in the management of
anxiety and depression, diabetes, in chronic disease and in chronic pain. It
may also improve patients‘ psychosocial adjustment to cancer and offer
psychological and health benefits to cancer patients. A more detailed
explanation can be found here.
8.
Emotional Freedom Technique has been shown to
rapidly reduce the emotional impact of memories and incidents that trigger
emotional distress. Once the distress is reduced or removed, the body can often
rebalance itself, and accelerate healing. It involves the person tapping on
nine acupoints on their body, while speaking aloud a specific, meaningful short
phrase. According to the literature, this acupressure paired with imaginal
exposure reduces brain hyperarousal and counter-conditions anxiety and
traumatic memories. It can result in reduced pain perception and has been shown
to be an effective intervention for some phobias, anxiety and depression, psychological
trauma and PTSD. You can find out
more here.
9.
Transcendental Meditation is a simple,
psychophysiological stress reduction procedure, introduced to the West by
Maharishi Mahesh Yogi, a scholar of the ancient Vedic tradition of India. The
technique is simple and easily learned (from a practitioner): in effect it is a
20 minute practice twice daily, sitting with your eyes closed and repeating a
‘mantra’ – a meaningless sequence of sounds specific to you – to promote a
natural shift of awareness to a wakeful but deeply restful state. Studies show
that regular practice of TM has a positive impact on the brain functioning and
attention and builds resilience to stressful situations. To watch a video explaining the
technique in more detail, go here.
10.
Cognitive behavioural therapy is an established,
evidence based structured and time-limited psychological treatment for several
health conditions such as anxiety disorders, major depression, and health
problems such as insomnia, headache, and tinnitus among others. The individual
works with a trained practitioner to gain awareness of detrimental beliefs and
thought habits and replace these with life-enhancing thoughts and
beliefs. Further information
can be found here.
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