The Power of Relaxation
http://www.sunhealth.org
Constant stress is one of the defining features of modern life, and the source of many common health problems. Stress plays an obvious role in nervousness, anxiety and insomnia, but it is also thought to contribute to a vast number of other illnesses.
In the past, most people engaged in many hours of physical exercise daily, an activity that reduces the effects of psychological stress. Life was also slower then and more in harmony with the natural cycles of day and season. Today, however, our bodies are relatively sedentary, while our minds are forced to respond to the rapid pace of a society that never stops. The result is high levels of stress and reduced ability to cope with it.
There are several ways to mitigate the damage caused by stress. Increased physical exercise can help, as can simple, common sense steps like taking relaxation breaks and vacations. If these approaches don’t have adequate results, there are more formal relaxation therapies that may be helpful.
What Are Relaxation Therapies?
There are many types of relaxation therapies and they use a variety of techniques. However, most of them share certain related features.
In a great many relaxation techniques, one begins by either lying down or assuming a relaxed, seated posture in a quiet place and closing the eyes. The next step differs depending on the method.
- Autogenic training, relaxation response and certain forms of meditation, one focuses one’s mind on internal sensations, such as the breath.
- Guided-imagery techniques employ deliberate visualization of scenes or actions, such as walking on a quiet beach.
- Progressive relaxation techniques involve gradual relaxation of the muscles.
- Some schools of meditation incorporate the repetition of a phrase or sound silently or aloud.
- Massage therapy is a touch-based therapy and is undoubtedly one of the most ancient forms of medical care. We instinctively stroke and rub areas of our body that hurt; massage therapy develops this instinct into a professional treatment. There is no doubt that massage relieves pain and induces relaxation at least temporarily; besides that, it feels good! Whether it offers any lasting benefits, however, remains unclear.
Types of Massage Therapy
In most cases, massage therapists combine several techniques, although there are also purists who stick to one method.
The most common technique is Swedish massage, which combines long strokes and gentle kneading movements that primarily affect surface muscle tissues.
Deep-tissue massage utilizes greater pressure to reach deeper levels of muscles. This may be called the “hurts-good-and-feels-great-after” approach. Shiatsu or acupressure massage also uses deep pressure, but according to the principles of acupuncture theory.
Neuromuscular massage (such as the St. John Method of Neuromuscular Therapy) applies strong pressure to tender spots, technically known as trigger points.
Several other techniques are best described as relatives of massage. Rolfing® Structural Integration aims to affect not muscles, but the connective tissue (fascia) surrounding muscles and everything else in the body. This highly organized technique aims to permanently improve the body’s structure.
Reflexology is a form of foot massage based on the theory that the whole body is reflected in the foot.
All of these techniques are best learned with the aid of a trained practitioner. The usual format is a group class supplemented by regular home practice. If you are diligent enough, experience suggests that you can develop the ability to call on a relaxed state at will, even in the middle of a very stressful situation.
What Are Relaxation Therapies Used for?
Relaxation therapies are most commonly tried in medical circumstances in which stress is believed to play a particularly large role. These include insomnia, surgery, chronic pain and cancer chemotherapy.
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