Relaxation Techniques

Original Editor - Lucinda hampton

Top Contributors - Lucinda hampton and Kim Jackson  

Introduction[edit | edit source]

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Relaxation techniques are therapeutic exercises designed to assist individuals by decreasing tension and anxiety. In addition to its psychological impact, stress can cause physiological responses such as increased heart rate, palpitations, excess sweating, shortness of breath, and muscle tension. Many variations of relaxation strategies exist and can be facilitated by a variety of health professionals or learned via self-help modalities[1].

Relaxation techniques can help people to cope with everyday stress and with stress related to various health problems, eg heart disease and pain.[2]

Benefits[edit | edit source]

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Practicing relaxation techniques can have many benefits, including:

  • Slowing heart rate
  • Lowering blood pressure
  • Slowing your breathing rate
  • Improving digestion
  • Maintaining normal blood sugar levels
  • Reducing activity of stress hormones
  • Increasing blood flow to major muscles
  • Reducing muscle tension and chronic pain
  • Improving concentration and mood
  • Improving sleep quality
  • Lowering fatigue
  • Reducing anger and frustration
  • Boosting confidence to handle problems[2]

Techniques[edit | edit source]

Relaxation techniques often focus on muscle relaxation or breathing[3].

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Techniques include:

1.Deep breathing/diaphragmatic breathing and Box breathing, where you refocus your attention on your breathing. Box breathing is a breathing exercise to assist patients with stress management and can be implemented before, during, and/or after stressful experiences. Box breathing uses four simple steps. Its title is intended to help the patient visualize a box with four equal sides as they perform the exercise. This exercise can be implemented in a variety of circumstances and does not require a calm environment to be effective

  • Step One: Breathe in through the nose for a count of 4.
  • Step Two: Hold breath for a count of 4.
  • Step Three: Breath out for a count of 4.
  • Step Four: Hold breath for a count of 4.
  • Repeat
  • Note: The length of the steps can be adjusted to accommodate the individual (e.g., 2 seconds instead of 4 seconds for each step).

2. Guided Imagery: A relaxation exercise intended to assist patients with visualizing a calming environment. Visualization of tranquil settings assists patients with managing stress via distraction from intrusive thoughts. Imagery employs all five senses to create a deeper sense of relaxation. Guided imagery can be practiced individually or with the support of a narrator.

  • Step One: Sit or lie down comfortably. Ideally, the space will have minimal distractions.
  • Step Two: Visualize a relaxing environment by either recalling one from memory or created one through imagination (e.g., a day at the beach). Elicit elements of the environment using each of the five senses using the following prompts:
  • What do you see? (e.g., deep, blue color of the water)
  • What do you hear? (e.g., waves crashing along the shore)
  • What do you smell? (e.g., fruity aromas from sunscreen)
  • What do you taste? (e.g., salty sea air)
  • What do you feel? (e.g., warmth of the sun)
  • Step Three: Sustain the visualization as long as needed or able, focusing on taking slow, deep breaths throughout the exercise. Focus on the feelings of calm associated with being in a relaxing environment.

3. Progressive Muscle Relaxation: Involves tensing and releasing muscles, progressing throughout the body, with the focus on the release of the muscle as the relaxation phase. Progressive muscle relaxation can be practiced individually or with the support of a narrator.

  • Step One: Sit or lie down comfortably. Ideally, the space will have minimal distractions.
  • Step Two: Starting at the feet, curl the toes under and tense the muscles in the foot. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Three: Tense the muscles in the lower legs. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Four: Tense the muscles in the hips and buttocks. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Five: Tense the muscles in the stomach and chest. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Six: Tense the muscles in the shoulders. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Seven: Tense the muscles in the face (e.g., squeezing eyes shut). Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Step Eight: Tense the muscles in the hand, creating a fist. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus attention on the alleviation of tension and the experience of relaxation.
  • Note: Be careful not to tense to the point of physical pain, and be mindful to take slow, deep breaths throughout the exercise[1].

Others examples include:

Meditation, Mindfulness Meditation in Chronic Pain Management, Mindfulness and Mindfulness for our Patients; Exercise see Effects of Exercise on Stress Management; Alternative Therapies for Pain Conditions; Tai Chi.

Physiotherapy[edit | edit source]

Educate Clients on the benefits of relaxation. Relaxation strategies are used as therapeutic interventions for patients experiencing stress. It is widely accepted that high stress, particularly sustained rates of high stress, have negative effects on physical and mental health.

  • Chronic stress in childhood and adulthood can lead health concerns eg increased blood pressure, mental health issues.
  • Chronic stress has been shown to affect brain development, specifically the amygdala which is essential for emotion regulation and the pre-frontal cortex which is necessary for executive functioning and decision-making.
  • There is literature to show that stress free individuals are more efficient and effective compared to stressed individuals[1]

Encourage them to find a relaxation technique that works for them and make it part of the daily routine, even if it’s just for 5 or 10 minutes a day.

Relaxation technique might help with pain after surgery, headache, low-back pain, and arthritis-related pain.[2]

For more see Stress and Health

References[edit | edit source]

  1. 1.0 1.1 1.2 Norelli SK, Long A, Krepps JM. relaxation techniques.[Updated July 26, 2021]. StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. 2021. Available: https://www.ncbi.nlm.nih.gov/books/NBK513238/(accessed 8.12.2021)
  2. 2.0 2.1 2.2 Mayo Clinic Relaxation techniques: Try these steps to reduce stress Available: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368 (accessed 8.12.2021)
  3. Healthdirect Relaxation Available:https://www.healthdirect.gov.au/relaxation (accessed 8.12.2021)