Practicing even a few minutes per day can provide a reserve of inner
calm
We all face stressful situations throughout our
lives, ranging from minor annoyances like traffic jams to more serious worries,
such as a loved one's grave illness. No matter what the cause, stress floods
your body with hormones. Your heart pounds, your breathing speeds up, and your
muscles tense. This so-called "stress response" is a
normal reaction to threatening situations, honed in our prehistory to help us
survive threats like an animal attack or a flood. Today, we rarely face these
physical dangers, but challenging situations in daily life can set off the
stress response. We can't avoid all sources of stress in our lives, nor would
we want to. But we can develop healthier ways of responding to them.
One way is to invoke the "relaxation
response," through a technique first developed in the 1970s at Harvard
Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard
Special Health Report Stress Management: Approaches for preventing and reducing
stress. The relaxation response is the opposite of the stress
response. It's a state of profound rest that can be elicited in many ways. With
regular practice, you create a well of calm to dip into as the need arises.
Following are six relaxation techniques that can
help you evoke the relaxation response and reduce stress.
1. Breath focus. In this simple, powerful technique, you take long,
slow, deep breaths (also known as abdominal or belly breathing). As you
breathe, you gently disengage your mind from distracting thoughts and
sensations. Breath focus can be especially helpful for people with eating
disorders to help them focus on their bodies in a more positive way. However,
this technique may not be appropriate for those with health problems that make
breathing difficult, such as respiratory ailments or heart failure.
2. Body scan. This technique blends breath focus with progressive
muscle relaxation. After a few minutes of deep breathing, you focus on one part
of the body or group of muscles at a time and mentally releasing any physical
tension you feel there. A body scan can help boost your awareness of the
mind-body connection. If you have had a recent surgery that affects your body
image or other difficulties with body image, this technique may be less helpful
for you.
3. Guided imagery. For this technique, you conjure
up soothing scenes, places, or experiences in your mind to help you relax and
focus. You can find free apps and online recordings of calming scenes—just make
sure to choose imagery you find soothing and that has personal significance.
Guided imagery may help you reinforce a positive vision of yourself, but it can
be difficult for those who have intrusive thoughts or find it hard to conjure
up mental images.
4. Mindfulness meditation. This practice involves sitting
comfortably, focusing on your breathing, and bringing your mind's attention to
the present moment without drifting into concerns about the past or the future.
This form of meditation has enjoyed increasing popularity in recent years.
Research suggests it may be helpful for people with anxiety, depression, and
pain.
5. Yoga, tai chi, and qigong. These three ancient arts combine
rhythmic breathing with a series of postures or flowing movements. The physical
aspects of these practices offer a mental focus that can help distract you from
racing thoughts. They can also enhance your flexibility and balance. But if you
are not normally active, have health problems, or a painful or disabling
condition, these relaxation techniques might be too challenging. Check with
your doctor before starting them.
6. Repetitive prayer. For this technique, you silently
repeat a short prayer or phrase from a prayer while practicing breath focus.
This method may be especially appealing if religion or spirituality is
meaningful to you.
Rather than choosing just one technique, experts
recommend sampling several to see which one works best for you. Try to practice
for at least 20 minutes a day, although even just a few minutes can help. But
the longer and the more often you practice these relaxation techniques, the
greater the benefits and the more you can reduce stress.
Article courtesy of Harvard Health Publications
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