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, and 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 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.

Relaxation

What Is the Relaxation Response?

What Are Other Forms of Relaxation?

Conclusion

Resources

Relaxation marks a state of ease or rest, often associated with a freedom from routine or work and freedom from stress.

KEYWORDS

for searching the Internet and other reference sources

Stress

Stress Management

Meditation

Yoga

A hot, bubbly bath may ease stress for Shanna, while an on-your-toes racquet ball game releases the day’s tensions for Wayne. Maria finds that hot cocoa with a friend is “pure relaxation” and the antidote to stress. Ways to relax are countless. On weekends, city parks teem with children and adults pursuing relaxation as they play chess, practice tai chi*, jog, bicycle, kick soccer balls, shoot baskets, and sit on park benches to read. Still, one person’s form of relaxation may be stressful to another.

* tai chi

(ty chee) is an ancient Chinese system of body movements, practiced as a meditative form of exercise.

What Is the Relaxation Response?

The Harvard professor of medicine Herbert Benson reported in the 1970s that the body has the capacity to achieve a special relaxed state, the direct opposite of the state of stress. Benson called this state the “relaxation response” and found that it can easily be achieved through meditation. The relaxation response involves a deep state of rest associated with decreases in heart rate, breathing rate, blood pressure, muscle tension, metabolism*, oxygen consumption, and active thinking. With daily practice of 20 to 30 minutes, the relaxation response reportedly can help keep the body young and the mind alert and might help increase energy, improve concentration, and extend memory.

* metabolism

(me-TA-bo-li-zum) is the chemical processes in the body that convert foods into the energy needed for body functions.

What Are Other Forms of Relaxation?

There are other ways to achieve a state of deep relaxation. These include abdominal breathing, progressive muscle relaxation, yoga, and creative imagery.

Abdominal breathing

Practicing abdominal breathing (from deep in the stomach) can lead to a state of extreme relaxation. This kind of breathing differs from shallow chest breathing, or panting, which actually can cause an increase in nervousness. Abdominal breathing is the kind of breathing that is practiced in meditation or yoga.

Progressive muscle relaxation

Progressive muscle relaxation was developed in the early twentieth century by Dr. Edmund Jacobson. It is a program of tensing and relaxing muscles in an organized pattern so that that body “learns” how to release muscular tension. This form of relaxation can be paired with the gradual presentation of feared objects or ideas to help reduce phobias* or anxiety. When it is used in this way it is called systematic desensitization.

* phobias

(FO-bee-as) are in-tense, unrealistic fears of certain objects or situations.

Yoga

Yoga is a system of mental and physical exercise that focuses the mind to eliminate distractions. There are various forms of yoga practice, but stages of the training often involve disciplined behavior, mastery of bodily posture, control of breathing, and meditation. In particular, hatha yoga, which focuses on bodily postures and control of breathing, is believed to improve the overall health of the body.

Hatha yoga involves engaging the body in a series of postures designed to connect the body’s movement with the breath. This practice increases peoples’ awareness of their own bodies and thoughts, which often results in a sense of self-assurance and peace, as well as an ability to calm themselves in stressful situations. Duomo/Corbis

Creative imagery

There are various forms of creative imagery, including guided imagery, in which a therapist or other person describes peaceful scenes or images that create a restful, relaxed state. In some instances, people may form a mental picture of their own place of relaxation. This procedure often is used to lessen the pain and worry of medical procedures. For example, to diminish the pain of needles during injections for kidney disease, 9-year old Luke pictures himself walking on the sands of the beaches of Hawaii, as he did when he was 5 years old, before his illness began. In some instances, self-instruction may be used (“With every breath I take, I relax more deeply”;) to intensify the relaxation.

Conclusion

The human stress response occurs when people face situations that they perceive as dangerous, difficult, or overwhelming. Anxiety or other psychological symptoms may develop when people believe that inner or outer resources for coping with these stressful aspects of life are lacking or unavailable. The relaxation response is the physiological opposite of stress and can counteract its effects. Effective relaxation restores a person’s ability to cope with life’s daily hassles and stresses.

See also

Hypnosis

Phobias

Resilience

Stress

Resources

Book

Hipp, Earl. Fighting Invisible Tigers: A Stress Management Guide for Teens. Minneapolis: Free Spirit Publishing, 1996. For ages 11 and up.

Organization

www.KidsHealth.org, a website sponsored by the Nemours Foundation and the Alfred I. duPont Hospital for Children, has an article called “Spotlight on Stress” that talks about relaxation. http://kidshealth.org/teen/mind_matters/feelings/stress.html

re·lax·a·tion / riˌlakˈsāshən; rē-/ • n. 1. the state of being free from tension and anxiety. ∎  recreation or rest, esp. after a period of work: his favorite form of relaxation was reading detective novels. ∎  the loss of tension in a part of the body, esp. in a muscle when it ceases to contract. ∎  the action of making a rule or restriction less strict: relaxation of censorship rules. 2. Physics the restoration of equilibrium following disturbance.

relaxation A term used to describe the ‘fading’, or loss of topographic relief, of craters on icy satellites. Such craters are generally shallower than those on rocky satellites, due to viscous flow of the icy crust. Some disappear completely, leaving a discoloured patch or palimpsest on the surface.

relaxation (ree-laks-ay-shŏn) n. (in physiology) the diminution of tension in a muscle, which occurs when it ceases to contract. r. therapy treatment by teaching a patient to decrease his anxiety by reducing the tone in his muscles.