by Anouk Vanhecke, MSM., (Belgium).
“Relaxation is a technique, but really it is a natural human state”
--Sylvia Carlson
Foreword
For the past few years I grew an interest for complementary and alternative medicine, read many books about it, engaged in workshops and discussions with practitioners, trying to find different and other remedies than the usual prescribed drugs. What interested me even more, was how to avoid needing these remedies. I noticed that the cause of many of today’s diseases lie in our hectic and demanding lifestyle, characteristic to this century of technologic evolution. The notions of stress and relaxation have become very popular today, but still very few people succeed in finding inner peace and calm. This realization has redefined the further course of my career path.
In that perspective, I started the stress management training course and other related courses (NLP, coaching, …) with the aim of certifying and sharing my acquired knowledge and experience with the people around me. Learning about relaxation is one thing; doing is another. Here lies the essence of a stress management trainer. ‘Living smart’ is about understanding and being conscious; ‘living happily’ is about doing. This essay will serve as a quick reference guide for stress management trainers to encourage their clients to start ‘doing’ with easy-to-learn techniques, so that relaxation becomes part of our lives like brushing our teeth, and eventually becomes a natural human state.
Table of Content
Table of Content 3
1 Introduction 4
2 The What, Why, When and How’s of Physical Relaxation Techniques 4
2.1 Relaxation Techniques – General 4
2.1.1 What are relaxation techniques? 4
2.1.2 Why should we use relaxation techniques? 4
2.1.3 When should we use relaxation techniques? 5
2.1.4 How should we relax? 5
2.2 Physical Relaxation Techniques – Specific Types 5
2.2.1 Progressive muscular relaxation techniques 5
2.2.2 Passive (or simple) muscular relaxation techniques 7
2.2.3 The Mitchell Method 7
2.2.4 The Alexander Technique 9
2.2.5 Differential Relaxation 10
3 Physical Relaxation and Breathing 12
4 Conclusion 13
Bibliography 14
Physical Relaxation Training
1 Introduction
As we all know by now, stress manifests itself at three levels: our thoughts, physical changes in our bodies, and our behaviour which results from the former two. My first work covered the power of positive thinking, a cognitive approach which has not only tremendous impacts on our thoughts, but also on our body. In this research paper, I will stress the somatic approach of stress through physical relaxation techniques. In the same way as positive thinking, these techniques will influence both our body and thoughts. If mind and body is trained well to handle our day-to-day stress, the third aspect of the ‘TPB-circle’, our behaviour, will naturally follow and change accordingly.
2 The What, Why, When and How’s of Physical Relaxation Techniques
2.1 Relaxation Techniques – General
The word ‘relax’ has its origin in the Latin word ‘relaxare’ which means to loosen, and is – ironically – a verb and thus requires doing. Here lies the secret to relaxation. It is all about doing, not in thinking or reading about relaxation. One has to practise relaxing and practice requires good techniques. (Carlson, 2006)
2.1.1 What are relaxation techniques?
Relaxation techniques can be defined as a group of practices for calming the body and mind.
There are two types of relaxation: mental relaxation which enhances the ability to focus and give a feeling of peace and well being, and physical relaxation which reduces the breathing and heart rates and which lowers muscle tension. (SMT, 2005)
2.1.2 Why should we use relaxation techniques?
Research indicates that people with stress related problems like insomnia, irritable bowel syndrome, anxiety, depression etc., can have an oversensitive stress response and have higher levels of stress hormones in their blood stream than people without anxiety or depression. Higher than normal levels of stress hormones can effect our brain chemistry and physiology and this can be one factor in triggering and maintaining chronic stress, anxiety and depression. Relaxation techniques will help to reduce the arousal of this sympathetic nervous system that triggers the stress response, creating the opposite biochemical and physiological effect to the stress response. Research has indicated that stimulating the hypothalamus gland in the brain by practising relaxation helps to turn off the stress response and causes a wide variety of beneficial physiological and biochemical changes that restore our bodies’ homeostatic – or self regulating – balance and improve our disease resistance. (Benson, 2000)
2.1.3 When should we use relaxation techniques?
As any skill, relaxation takes regular practice to become an efficient and effective coping skill in our every day life. One can use these techniques only when stressed, but for relaxation techniques to be of real use, our clients will need to build them into their everyday life, so that when something very stressful comes along, they are already thoroughly practised in the skills of relaxation and can put them to good use in the midst of difficulty. The day of an examination, interview or presentation is not the day to begin practising.
One cannot overdose on these exercises, nor are they in any way harmful or addictive. They simply make good use of a natural process.
As time goes by, our clients will probably find that they are more readily aware of any signs of tension in their body. As they become more alert to the early warning signs in their body, they can begin to relax before tension becomes a major problem. (Cooper & Watts, 1998)
2.1.4 How should we relax?
We are often told to learn to relax but we are not taught “how” to relax. Relaxation is a skill that has to be learned. Fortunately, just as our bodies have an inbuilt stress response mechanism it also has an inbuilt mechanism for triggering relaxation. This is called the Relaxation Response. This essay will approach the methodology to achieve this relaxation response for each type of relaxation technique.
2.2 Physical Relaxation Techniques – Specific Types
Although my research included an enormously vast selection of relaxation techniques, this particular essay will focus on the ‘physical’ relaxation techniques only. I will cover the most known and studied physical coping skills and relaxation techniques, answering the same questions per technique: What, why, when and how?
Physical coping skills refer to things you can do for and with your body. This includes making sure that you take good care of your body as well as using physical techniques to help get rid of stress.
2.2.1 Progressive muscular relaxation techniques
What is progressive muscle relaxation ?
In progressive muscle relaxation, each of the 15 major muscle groups is slowly tensed and relaxed, in sequence, starting with the muscles in the toes and finishing with those in the head. This technique was developed by Jacobson in 1939 and is widely used today.
Progressive Muscle Relaxation (PMR) uses the pendulum method. If you want a pendulum to swing a particular direction, then you first have to pull it back in the opposite direction and then let go. Similarly in PMR, first you deliberately apply tension to certain muscle group, and then you let go, and turn your attention to noticing how the muscles relax as the tension flows away. (National Center for Complementary and Alternative Medicine, 2006)
Why is progressive muscle relaxation used?
This technique is used to reduce muscle tension. It causes deep muscular relaxation in muscle groups that are tensed under stressful conditions.
How do we practice progressive muscle relaxation?
As we saw in the definition of progressive muscle relaxation, there are two steps in the procedure: deliberately tensing muscle groups and releasing the induced tension.
The first step involves the process of applying tension to a muscle. First, focus your mind on a muscle group; for example, your right hand. Then, inhale and simply squeeze the muscles as hard as you can and hold to the count of 5; in the example, this would involve making a tight fist with your hand. When I started using this technique, other muscles than the intended group started tensing as well. In the above example, this would mean that the muscles in my right arm and shoulder tensed along with those of my right hand. This is normal. With practice I learnt to make very fine discriminations among muscles. It is important to feel the tension. Done properly, the tension step will cause the muscles to start to shake, and you might feel a mild pain. Our important duty as trainers is to inform clients not to hurt themselves as compared to feeling mild pain. Contracting the muscles in feet and back, especially, can cause serious problems if not done carefully, meaning gently but deliberately.
The second step involves the process of releasing the tension. After the count to 5, you gently let go the tension. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. In the example, this would be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and become loose and limp. Stay relaxed for about 15 seconds, and then repeat the tension-relaxation cycle.
The trainer’s duty here is dual: Firstly, he has to ensure that the trainee is aware of the change that occurs as the tension is released. This tension releasing has to be done very deliberately, because you must learn to make some very subtle distinctions between muscular tension and muscular relaxation. Secondly, it is of utmost important to coordinate the breathing with the tension relaxation cycle. Every time you let go, exhale and feel the tension go out from the concerned muscle group along with the outgoing breath. The breathing must be relaxed and preferably abdominal. (Wells & Nown, 1996)
The aim is to work systematically through the body, and it is usual to start with the hands, work up to the shoulders, then back to the feet and up to the shoulders again, leaving the face and neck to last. Our clients do not necessarily have to adhere to this particular order, but I personally believe it might be difficult to start with areas in which physical and emotional tension seem to concentrate, such as the shoulders, neck and face.
When and where should we practice progressive muscle relaxation?
PMR is said to require several months of practice at least three times per week in order to be able to evoke the relaxation response within seconds. (Natural Standard Monograph, 2006) However, the time needed to master the full PMR procedure varies from person to person. It is recommended that one practices full PMR twice a day for about 3 to 6 weeks before moving on to the shortened form. The exercise can be shortened gradually by initially trying to collapse some of the muscle groups until eventually you only work on your arms, legs, abdomen, chest and face.
It is strongly recommended for our clients to practice full PMR in a quiet place, alone, with no electronic distractions, not even background music. In order to feel comfortable, they might want to consider removing their shoes and wearing loose clothing. It is best to practice before meals rather than after, for the sake of their digestive processes. Never practice after using any intoxicants, such as cigarettes or alcohol. Sit in a comfortable chair if possible. Our clients may practice lying down, but this increases the likelihood of falling asleep. If they fall asleep, they should give themselves credit for the work they did up to the point of sleep. (Richmond, 2006)
2.2.2 Passive (or simple) muscular relaxation techniques
What is passive muscle relaxation ?
Passive muscular relaxation is a technique which involves releasing and reducing tension in muscle groups. The process involves focussing on each muscle group systematically identifying any tension, and then releasing it. It does not involve actively contracting muscle groups.
Why is passive muscle relaxation used?
Passive muscular relaxation is used to reduce muscle tension without any discomfort. With it being passive, it involves no physical exertion. Therefore, it is good for those who suffer with a lot of pain but are unable to do anything physically. The more our clients practice it, the more benefits they receive. It can help reduce tension and anxiety, but it can also help people who have difficulty sleeping. I have found that many people fall asleep on listening to a passive muscular relaxation exercise, more than with a PMR exercise, because it is passive with no need to do anything physically. (Pearson, 2007)
How do we practice passive muscle relaxation?
Although it belongs to the group of physical relaxation techniques, the exercise involves more cognitive than somatic elements. It includes visualisation and mental relaxation. Instead of asking for muscular tensing and relaxing, it uses visualisation to form a feeling of relaxation and it is this feeling that moves from the different parts of the body leaving each section relaxed. (Pearson, 2007) Such as PMR, it is also usual to work systematically through the body.
When and where should we practice passive muscle relaxation?
The guidelines for PMR will also apply for passive muscle relaxation. Our clients, however, will notice that this method is easier to learn than the PMR method and that the benefits might be felt a bit faster.
2.2.3 The Mitchell Method
What is the Mitchell Method?
The Mitchell method of physiological relaxation is the name given to a technique of relaxing the whole, or part, of the body and thus relieving the muscle tension caused by stress.
The Mitchell Method is based on the following principles:
Tightening, or contracting, muscles which naturally causes movement
Movement causes repositioning of your joints and limbs
When you are awake you can register the change in body position resulting from this movement, through sensations in the muscles, joints and skin. The brain is not aware of the actual muscle activity, only the movement it causes
Movements are controlled by one’s nervous system. If one group of muscles is ‘ordered’ to tense, the opposite group of muscles receives an order to relax automatically. This is the main principle underlying the Mitchell method of relaxation.
You can learn to recognise the tense positions in your joints and you will then become aware of tension developing in your muscles. Ordering the opposite – unstressed muscle groups to tense – will automatically send relaxation messages to the stressed muscles. By using the feeling in the joints and skin your brain can register the changed position, which is called “the position of ease”. As you continue to change the positions of all your joints to positions of ease you will find yourself becoming relaxed. (ACPWH, 2002)
Why is the Mitchell Method used?
Again, this technique is used to relieve the muscle tension caused by stress. Once learned and understood, it can be applied rapidly, either as full relaxation of your whole body or relaxation of selected parts of your body that are not in use at any given moment. In this way rest can be obtained in one part of the body, while activity may be going on in another.
How do we practice the Mitchell Method?
Three exact orders are given to each area of your body. They never vary. They are all positive, easy to remember and are equally suitable while standing, sitting, lying on your back or on your side:1. work into a reverse position of stress; 2. stop doing this; 3. register consciously the new position. Remember, the brain does not register muscle activity, therefore it is important in the third phase to realize what changes have taken place in your joints and skin, as these can be registered. Once registered, through frequent practice, your body will automatically implement these registered ‘movements’ when the brain activates them in stress situations. The orders in phase one are as follows:
Orders to the arms
§ “Pull your shoulders towards your feet” away from the ears, making the neck longer
§ “Elbows out and open”. Keep your arms supported, then push them slightly away from your sides, opening out the elbow joints.
§ “Fingers and thumbs long and supported”. Open out your fingers and thumbs, keeping your wrists resting on their support.
Orders to the legs
§ “Turn your hips outwards”. Feel your thighs and lower legs roll outwards.
§ “Move your knees gently until comfortable”.
§ “Push your feet away from your face”. Gently point your toes. When you do this, the muscles in the front of the legs must relax.
Orders to the body
§ “Press your body into the support” using the floor or bed or back of the chair (not the seat).
Orders to the head
§ “Press your head into the pillow or chair”
Breathing
§ “Take a deep breath”, expanding forward slightly above the waist and around the lower ribs. “Then breathe out easily”. The ribs move in and out. Repeat twice.
Orders to the face
§ “Drag the jaw down” by unclenching your teeth inside your mouth and gently pulling your jaw down.
§ “Bring your tongue down and let it lie in the middle of your mouth”.
§ “Close your eyes”
§ “Make the space between your eyebrows and hairline as wide and wrinkle free as possible. Try not to frown. Continue the movement of smoothing the skin over the top of your head and down the back of your neck”.
Remember after each single order to stop (phase 2) and to register the movement (phase 3). Once completed the entire sequence, you continue in the same order, through the entire cycle, again and again, until you develop a pleasant feeling of comfort. (ACPWH, 2002)
When and where should we practice the Mitchell Method?
The Michell method is a simple way of dealing with stress whenever it arises. Our clients can practice it lying on their back on the floor or bed with a pillow under their head, but they may also sit in an upright armchair or even stand upright when they master the method really well. A darkened room is not necessary and noise is unimportant. The room in which this method is practised should be comfortably warm.
Once our clients master the technique, they can use the Mitchell method of relaxation in many activities associated with stress, for example stress during committee meeting, speech making, stress while driving a car, stress during labour and delivery, which can all be relieved by applying the technique to those parts in their body where they may be aware of tension, while remaining active in others. (ACPWH, 2002)
2.2.4 The Alexander Technique
What is the Alexander Technique?
The Alexander Technique is a method of releasing unwanted and unnecessary muscular tension throughout the body which has accumulated over many years of stressful living. This excess tension often starts in childhood and, if left unchecked, can give rise in later life to common ailments such as arthritis, neck and back pain, migraines, hypertension, sciatica, insomnia and even depression.
Why is the Alexander Technique used?
The Alexander Technique is used to become aware of balance, posture and co-ordination while performing everyday actions. This brings into consciousness tensions throughout our body that have previously gone unnoticed. We have a series of reflexes throughout the body that support us and naturally coordinate our movements, yet we interfere with these natural reflexes to such an extent that many of us often hold four or five times more tension in our bodies than is really necessary. Our shoulders become permanently hunched, our necks become stiffer and stiffer, and we sit either slumped or holding ourselves in a very rigid fashion, as our minds become more and more concerned with the future and the past and our awareness of the present moment diminishes. Over the years, we become accustomed to the ways in which we sit and stand without realizing that it is often these very positions that are putting strains upon our body. It may be many years before we start to suffer from aches and pains or restriction of movement. The Alexander Technique attempts to uncover and also rectify the causes of such problems.
Many people who practice the technique experience a general feeling of lightness throughout their bodies and sometimes even describe the sensation as being similar to ‘walking on air’. Proponents believe that its practice results in improved awareness as well as improved ease of movement, balance, stamina and less muscular tension. Although it is mainly educated in schools of dance, acting, circus, music, voice and some Olympic sports, it is regarded by the United Kingdom National Health Service to offer an alternative and complementary management for many medical complaints. Since our physical state directly affects both our mental and emotional well-being, people often say that they feel much calmer and happier.
It is my obligation to also point out the disadvantages of this technique. In rare occasions, ‘undoing’ old habits may trigger possibly unpleasant and unresolved emotions that originally justified the habitual remedies, perhaps requiring additional professional help. Practicing Alexander Technique cannot affect structural deformities, such as caused by arthritis or other bone problems, or other diseases – such as caused by Parkinson’s, etc. Important to note is that the Alexander Technique can be regarded as a helpful adjunct to traditional treatment regimens, but not as a substitute for them. (Brennan, 1996)
How do we practice the Alexander Technique?
The Alexander Technique does not involve exercises or manipulations of bodywork or manual healing techniques. Rather than looking at the body as a set of separate parts to be individually worked on, a skilled trainer guides a client through movement, observing and working with whole patterns of coordination, which include tension and postural patterns, how a client thinks about moving, and active movement itself. The trainer takes the client through basic movements giving gentle hands-on guidance. Through this guidance, the client experiences more natural and easy coordination without the ongoing interference of habits. Repeating these experiences of natural, fundamental movement stimulates the client’s internal coordination mechanisms to become more accurate. This develops the ability to choose better coordinated and non-stressful responses to stimuli. The client actively participates in this process with the aim to apply his or her own intelligence to effectively change habits. (Brennan, 1996)
When and where should we practice the Alexander Technique?
The Alexander Technique can be practiced while doing any other activity, i.e. whenever and wherever the client chooses. Remembering to use Alexander Technique to get its benefits is required, but not a special practice activity. The longer this moment of awareness can be sustained, the greater the effect over time. Practice at any time while awake will result in its benefits.
2.2.5 Differential Relaxation
What is Differential Relaxation?
Differential relaxation means exerting only the amount of tension and energy required to perform a given act properly.
An Indian philosopher and teacher, Shree Rajneesh, provides a useful distinction for clarifying the meaning of differential relaxation. He makes a distinction between action and activity. Action is a response to a specific demand from either the body or the external environment. Such action is proper and appropriate. Activity, on the other hand, is when neither the inner not the outer environment is imposing a demand and you act anyway. For example, action is when you eat because you are hungry. The eating continues only until the hunger is satisfied. Activity is when there is no hunger and still you go on eating. This sort of eating – this activity – is driven by inner restlessness. Hence, activity is when the response has no relevance, and according to Rajneesh, ninety percent of our energy is wasted in activity. Because of this, when the moment for action comes, we don’t have any energy.
Differential relaxation is the same as action and is characterized by an absence of activity. To quote Rajneesh, “Relaxation comes to you when there is no urge for activity; the energy is at home, not moving anywhere. If a certain situation arises you will act, that’s all, but you are not finding some excuse to act. You are at ease with yourself.” (Thomas, 1999)
Why is the Differential Relaxation used?
The primary purpose of differential relaxation is aching the client to relax in other situations besides the armchair. The secondary purpose is to teach the client not to tense the muscles that are not being used for the particular bodily activity the client is engaged in at the moment.
How do we practice Differential Relaxation?
The session starts with letting our client relax by using cue-controlled relaxation, i.e. relaxing from head to foot, scanning the body for any tensions, while sitting in an armchair. Then he/she is instructed to do certain movements with various parts of the body, while at the same time concentrating on being relaxed in the rest of the body, frequently scanning it for signs of tension. Examples of movements used are opening the eyes and looking around in the room but only moving the eyes; looking around and also moving the head; lifting one hand, one arm, and then the other; lifting one foot, one leg and then the other. While giving these instructions, the therapist continuously encourages the client to relax the parts of the body that are not engaged in the movement. This is particularly important when it comes to the arms and the legs. After this exercise the client is asked if he/she experienced any problematic areas and instructed how to deal with them. Next the same practice is done while sitting on an ordinary chair, and then sitting by a desk writing something on a piece of paper, or talking on the telephone. The above is usually enough for one session, and at the next session there is first a rehearsal of sitting on an ordinary chair. Then one proceeds with practising to relax while standing, and while walking. While practising standing relaxation, it is recommended that the client stands close to the wall (not leaning against it) because some may feel an unsteadiness, especially if they want to begin the relaxation with their eyes closed. After the client has used cue-controlled relaxation to get relaxed, most of the same movements as are used while sitting can be applied. The final step of differential relaxation is practising to relax while walking. The client now starts to relax while standing and when this is achieved he begins to walk, trying to relax the muscles that are not being used during ordinary walking. Initially, one often finds that the client walks slowly and awkwardly, but with some practice she will be able to walk at ordinary walking speed. The time it takes for the client to relax will be reduced further during these two sessions of differential relaxation, and at the end of the second session it generally takes 60-90 sec. (Thomas, 1999)
When and where should we practice Differential Relaxation?
This kind of relaxation can be used wherever and whenever. It is very useful to apply this technique when we realize that we are tensing more parts of our body than necessary to perform a given act. In order to realize this wasted energy (activity), we must regularly scan our body for signs of tension and verify if these kinds of tension are actually required to perform a certain task.
3 Physical Relaxation and Breathing
While there are many other and equally important physical techniques of relaxation, such as stretching, walking, physical exercise, …, I find it very important to dedicate a last attention to breathing which lies at the basis of the above mentioned relaxation techniques and all existing physical activities.
Role of breathing
The primary role of breathing is gas exchange: our cells need oxygen and their waste product, carbon dioxide, needs to be expelled. Breathing is an automatic body function, controlled by the respiratory centre of the brain. However, we can also deliberately change our rate of breathing. Scientific studies have shown that correct breathing can help manage stress and stress-related conditions by soothing the autonomic nervous system. In order to further explain this, we first have to understand how we breathe.
To stay inflated, the lungs rely on a vacuum inside the chest. The diaphragm is a sheet of muscle slung underneath the lungs. When we breathe, the diaphragm contracts and relaxes. This change in pressure means that air is ‘sucked’ into the lungs on inhalation and ‘pushed’ out of the lungs on exhalation. The intercostal muscles between the ribs help to change the internal pressure by lifting and relaxing the ribcage in rhythm with the diaphragm. Flexing the diaphragm requires the use of the lower abdominals. If your abdomen gently moves in and out while you breathe, then you are breathing correctly. (Woodham, 1998)
Breathing under stress
The brain sets the breathing rate according to carbon dioxide levels, rather than oxygen levels. When a person is under stress, their breathing pattern changes. Typically, an anxious person takes small, shallow breaths, using their shoulders rather than their diaphragm to move air in and out of their lungs. This style of breathing empties too much carbon dioxide out of the blood and upsets the body’s balance of gases. Shallow over-breathing - or hyperventilation - can prolong feelings of anxiety by exacerbating physical symptoms of stress, including chest tightness, constant fatigue, faintness and lightheadedness, feelings of panic, headaches, heart palpitations, insomnia, muscular aches, twitches or stiffness, tingling, numb and cold hands and face. (Long, 1997)
Relaxed breathing
There are different breathing techniques to bring about relaxation. In essence, the general aim is to shift from upper chest breathing to abdominal breathing. In order to breathe correctly, you have to sit comfortably and raise your ribcage to expand your chest. Place one hand on your chest and the other on your abdomen. Take notice of how your upper chest and abdomen are moving while you breath. Concentrate on your breath and try to breathe in and out gently through the nose. Your upper chest and stomach should be still, allowing the diaphragm to work more efficiently with your abdomen and less with your chest.
With each breath, allow any tension in your body to slip away while exhaling. Once you are breathing slowly and with your abdominals, you will start to enjoy the sensation of physical relaxation. (Travis, 1988)
The trainer has the important duty to continuously focus his or her clients on their breathing while practising relaxation exercises. Correctly performed relaxation techniques combined with faulty breathing will not lead to the desired state of relaxation.
4 Conclusion
Our body is always talking to us. It has a loud voice. It says things like “I’m tense,” “I can’t breath,” or “I don’t have enough energy to cope.” We cannot help listening and we cannot help feeling the tension mount. The first step towards true relaxation must start with our body. This essay has given us some techniques to change what our body says by spending a few minutes each day giving it a chance to relax.
It is very important, however, to realize that, even if we can learn to relax our body, it is still possible that we never achieve true calmness. That is because within thirty seconds, stressful thinking can undo the effects of any relaxation exercise. Therefore, it is important to learn to live in the moment, by surrendering our anxious thoughts to moments of peaceful reflection. Calming our mind is a necessary step to lasting stress relief. Mind and body go hand in hand.
Life is full of surprises…
Don’t worry, be happy!
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