Relaxation
(See also: Stress, Anxiety, Emotional Health)
Relaxation is a natural and positive state, which can help counteract the effects of stress. We can't avoid all stress, but one of the ways we can reduce its negative effects is by learning relaxation techniques and becoming skilled in evoking our natural relaxation response.
When we are faced with what we perceive as a stressful situation the body is flooded with chemicals that prepare it for "fight or flight." This can be helpful in emergency situations where it is important to be alert and to be able to respond quickly. However, it can have negative effects on our health when constantly activated.
The relaxation response brings the system back into balance, deepening breathing, reducing stress hormones, slowing down heart rate and blood pressure, and relaxing muscles. As well as the physical effects, relaxation also increases energy and focus, helps to combat illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity.
There are a great variety of approaches to help achieve relaxation. Many such as, deep breathing, progressive muscle relaxation, meditation, visualization, yoga, tai chi and hypnosis have been widely studied and there are lots of literature and online material available to research these in more detail. There is no single relaxation technique that will suit everyone, so it's important to choose a technique which appeals to you, taking into account your particular needs and preferences.
Learning basic relaxation techniques isn't difficult, but to become adept does take practice. It is worthwhile to set aside a little time each day to practice whichever type of relaxation seems particularly useful for you, this can be as little as 5 minutes, but 20- 40 minutes would be more helpful.
Deep breathing for stress relief
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It's easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices too, and can be combined with other relaxing elements such as music. It is also an ideal way of beginning a longer relaxation session, which might incorporate progressive muscle relaxation or visualisation.
The key to deep breathing is to breathe from the abdomen. For deep, abdominal breathing, the out-breath is as important as the in-breath. Slowing the breathing and using more of our lung capacity helps to restore the oxygen and carbon-dioxide balance which has been lost due to the rapid, shallow breathing associated with tension and anxiety. So the next time you feel stressed, it is worthwhile to take a minute to slow down and breathe deeply.
Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
Inhale steadily through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
Exhale through your nose or mouth, again steadily pushing out as much air as you can comfortably. The hand on your stomach should move in as you exhale, but again your other hand should move very little.
Continue to breathe in through your nose and out through your nose or mouth. Try to inhale enough so that your abdomen rises and falls. The addition of counting slowly as you breathe in and out can help regulate your breathing.
If breathing from your abdomen while sitting up feels uncomfortable, try lying down. Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale. It may also be helpful to breathe out first, before taking your in-breath. If possible don't wear tight clothing or have a full stomach, as this might feel constricting.
Progressive muscle relaxation for stress relief
Progressive muscle relaxation is another effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation helps you become familiar with what tension, as well as complete relaxation, feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
Quick Progressive Muscle Relaxation Exercise
Hands and forearms - Clench your right fist and feel the tension spread around your knuckles and forearm. Hold this for a slow count of three and then let go, noticing as you do so the feelings of looseness and warmth in your hand and forearm. After a few moments, repeat again using your right hand. Then do the same exercise two times using your left hand.
Continue in the same way, holding the tension for a slow count of three, repeating the exercise twice, for the following muscle groups.
Upper arms - Press your elbows into your sides. Hold for a slow count of three then relax.
Forehead - Raise your eyebrows and wrinkle your nose and clench your jaws. Pull back the corners of your mouth. Hold for slow count of three. Relax.
Neck - Press your chin down into your chest bringing your head forward. Hold for a count of three. Relax.
Shoulders - Shrug your shoulders, bringing your shoulders up towards your ears. Hold for three. Relax.
Chest and back - Arch the lower part of your back. Pull your shoulder blades together. Hold for a slow count of three. Relax.
Stomach - Pull your stomach muscles in. Hold for a slow count of three. Relax.
Legs - It is easier to do this one leg at a time unless you are lying down. Press the back of your knee down, straighten your leg and point your toes towards your face. Hold for a slow count of three. Relax.
Now survey each part of your body to make sure you feel as relaxed as possible. If you notice tension, repeat the exercise for that muscle group again. Get up slowly after relaxation and try to preserve the feeling of calm.
Accessing more information and help.
There is a great deal of information and opportunity to develop relaxation skills. If you are feeling stressed and anxious and are having difficulty relaxing, you may like to contact any of the following;
- Your GP
- The Counselling and Mental Health Support Team
- The Multi faith Chaplaincy
Useful links
Links to organisations and contacts external to the University are provided for your convenience, but the University takes no responsibility for the content of the sites or for the outcomes of any contacts made through following these links.
There is a great deal of information online about relaxation. You may find these websites of use.
