| There are a variety of relaxation techniques that can | | | | breathing also forces the diaphragm to expand and |
| be used to manage stress. In some cases they are | | | | contract more than normal and this can gently press |
| used in conjunction with each other to make the | | | | upon vital organs like the liver, lungs and heart. This has |
| process easier or more effective. The underlying | | | | the effect of massaging the vital organs which is |
| principle behind these techniques is to change your | | | | thought to be good for the organs. |
| mental and physical states from one of tension to one | | | | - Progressive muscular relaxation works by pinpointing |
| of tranquility. Here are a list of popular techniques : | | | | one group of muscles at a time in the body. For |
| | | | example, you could select the hands. You start by |
| 1. Meditation - meditation has been recognized as a | | | | tensing the muscles of the hands by clenching a fist. |
| way to alter your mental state for hundreds of years | | | | You hold this for a few minutes and then let it go and |
| and is well documented in many eastern religions. | | | | relax the muscles. This relaxing effect is good for the |
| Meditation is effectively trying to think of nothing. It is | | | | muscles. You work through the whole body doing this |
| like powering off your mind or brain and letting all the | | | | technique until all the muscle groups are relaxed. This |
| cares, worries and stress fade into nothing. You sit in a | | | | technique requires some practice as it is often hard to |
| comfortable spot in a peaceful room and try to think | | | | isolate muscle groups and know how to tense and |
| of nothing, the void or emptiness . You will find this | | | | relax these particular muscle groups without tensing |
| extremely hard. Odd or random thoughts will start | | | | and relaxing other muscle groups at the same time. |
| popping into your mind. As you continue to concentrate | | | | - Relaxation response is similar to meditation in many |
| on nothingness you will find that the random thoughts | | | | ways but is more focused on the body rather than |
| tend to recede. You will get fewer and fewer thoughts | | | | any spiritual element. It was devised by Dr. Herbert |
| and a calmness will enter your body and mind as time | | | | Benson. The aim is to start at the feet and work your |
| passes. You might eventually get to the stage where | | | | way up to the head. Sit comfortably in a quiet place |
| the only thought you have is about thinking about | | | | and concentrate on relaxing the muscles in your feet. |
| nothing. Many people use chants or concentrate on | | | | Gradually imagine and then feel the muscles relaxing. |
| one thing, like a part of the body, to help all the mind | | | | They may feel warm as your concentration continues |
| chatter recede. At the end of a meditation session you | | | | to focus on them. Once you feel that they are relaxed |
| will feel energized and quite happy. | | | | move onto the calves and so on until you reach the |
| 2. Relaxing music/subliminal relaxation recordings. - | | | | head. Focus on each body part and try to relax. Let all |
| music is a simple way to relax. It can be as | | | | other thoughts, except the body part in question, fall |
| straightforward or complex as you choose to make it. | | | | away. |
| Simply put on a music cd from your favorite artist. You | | | | |
| can have it playing in the background as you do other | | | | 1. Yoga combines element of all of the above |
| things or you can focus all your attention on it by just | | | | techniques and can be a way to de-stress and relax. |
| sitting in a comfortable chair an listening to it. This can | | | | Yoga concentrates on breathing and a series of |
| help you take your mind off of all the stressful | | | | movements which are aimed at stretching the various |
| experience that you have faced or will be facing. This | | | | parts of the body. Yoga can involve meditation or can |
| can relieve stress. If you are more interested in | | | | be seem as purely a physical exercise. In both cases |
| relaxation music there are a number of specially | | | | the body can reduce stress and relax by practicing |
| created tapes which feature relaxing sounds or | | | | yoga. |
| sounds of nature. They are more suitable to having as | | | | 2. Aromatherapy is the use of scents and fragrances |
| background music and the aim is that they will soothe | | | | to change the mental state. Many extracts of plants, |
| your senses and help you to relax. Another form of | | | | herbs and woods can have a relaxing effect on the |
| relaxation music are spoken word relaxation | | | | body which can reduce stress. Scents of lavender, |
| techniques that help you to relax by following there | | | | chamomile and geranium are some that are believed |
| instructions. This can also involve subliminal recordings | | | | to reduce stress. You will find many shops that sell a |
| whereby music plays and the spoken word cannot be | | | | variety of aromatherapy products. Many will give |
| audibly heard but on a subliminal level. | | | | advice on how to use the product and what the aim |
| 3. Physical techniques can help to calm the mind but | | | | of the product is. The product is usually a solution or oil |
| more importantly the body. | | | | that you heat up. As the oil heats up the fragrances |
| - Deep breathing is a popular method for relaxation. It is | | | | pass through the room and induce a state of |
| very simple to do and can be done anywhere. It is | | | | relaxation in the mind and body. Again, aromatherapy |
| thought that deep breathing bring extra oxygen into the | | | | can be combined with relaxing music to heighten the |
| body and stimulates the production of endorphins into | | | | state that you wish to achieve. Meditation is often |
| the bloodstream which have a calming effect. Deep | | | | conducted with incense to help focus the mind. |