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MoonDragon's Alternative Health Information
Mind & Emotion Therapies
RELAXATION & BREATHING THERAPY
Controlled breathing and the ability to relax at will are essential aspects of managing stress, and their importance is recognized by many complementary practitioners, particularly those working with Eastern approaches. Simple breathing exercises and muscle relaxation techniques can be practiced to reduce the physical and mental effects of stress, bringing therapeutic benefits such as lower heart rate, reduced blood pressure, and lower levels of stress hormones. Relaxation techniques are increasingly valued by conventional practitioners in the West, and are often taught in hospitals and health centers.
MAIN USES OF RELAXATION & BREATHING THERAPY
Anxiety, depression.
High blood pressure.
Insomnia, fatigue.
Phobias, panic attacks.
Asthma, eczema.
Pain relief.
Irritable bowel syndrome.
PMS, menopausal problems.
MoonDragon's ObGyn Information: Stress
HISTORY
In Eastern health systems, techniques for breathing efficiently and maintaining a body and mind able to cope with stress have been used for thousands of years. In Western medicine, one of the earliest relaxation techniques was developed in the 1930s by American physiologist Dr. Edmund Jacobson, and is known as "progressive muscle relaxation". In the 1960s, Dr. Herbert Benson of Harvard Medical School researched the therapeutic effects of Transcendental Meditation.
Similar studies took place at the University of California at Irvine. All the results confirmed that simply sitting in a quiet environment and focusing the mind could affect major physiological systems and reverse the effects of stress. Dr. Benson identified this mental state as the "relaxation response".
Many complementary practitioners use relaxation and breathing methods, and a number of hospitals in the US, Europe, and Australia teach progressive muscle relaxation and the relaxation response.
KEY PRINCIPLES
Breathing is involuntary and automatic, but since it can also be consciously controlled, it forms a bridge between mind and body. In Traditional Chinese Medicine, good health is said to depend on the harmonious interaction of qi ("life energy") in the air with qi in the body, through the medium of the lungs. Therapies such as qigong involve breathing exercises to control qi. Indian yogis practice pranayama to steady the breathing and calm the body and mind.
Conventional medicine does not recognize the concept of "life energy", but does acknowledge the important role of efficient breathing in dealing with stress. When stress triggers the body's fight-or-flight response, breathing becomes quick and shallow, reinforcing the messages of alarm being sent to the brain. If this "overbreathing" continues, too much carbon dioxide is removed from the blood, which then loses its proper acidity. This directly affects the nerves and muscles, prompting symptoms such as faintness, palpitations, and panic attacks. Conditions such as these may be alleviated by slow, abdominal breathing, often practiced in conjunction with muscle relaxation and visualization. These techniques calm both the body and mind, and help to "turn off" the fight-or-flight response, so enhancing well-being throughout the whole body.
THE THEORY OF RELAXATION & BREATHING
With each breath, oxygen is absorbed into the blood, enabling production of the energy that fuels every body function. Under stress, breathing tends to be rapid, using the top half of the lungs, This causes a drop in blood levels of carbon dioxide, which is needed to maintain blood acidity. This can lead to tiredness and anxiety and create tension in the upper back, shoulders, and neck. Abdominal breathing, which allows the lungs to expand fully, is a more efficient and calm way to breathe, and has the potential to benefit both physical and mental health.
ABDOMINAL BREATHING
Abdominal, or diaphragmatic, breathing uses the diaphragm - the sheet of muscle that forms the floor of the chest cavity and the ceiling of the abdomen. On breathing in, the diaphragm contracts and moves downward a bit like the piston of a bicycle pump. At the same time, the abdomen rises and the chest expands slightly as air is drawn in. On breathing out, the diaphragm relaxes and rises, making the space inside the chest cavity smaller and expelling air from the lungs.
HOW OXYGEN REACHES THE BLOODSTREAM
As air is drawn into the lungs, alveoli (air sacs) transfer oxygen into the bloodstream and remove carbon dioxide from it.
PHYSIOLOGICAL EFFECTS OF STRESS & RELAXATION
Stressful situations trigger the body's fight-or-flight response to stress. If stress persists, mental and physical health are undermined, partly because the stress hormones epinephrine and cortisol interfere with functioning of the circulatory and immune systems. Relaxation combats many of these effects.
RESPONSE TO STRESS
LONG-TERM EFFECTS OF STRESS
RESPONSE TO RELAXATION
Epinephrine is released into bloodstream, heart-rate and blood pressure increase.
Liver releases energy stored as glycogen, blood-sugar and cholesterol levels increase.
Faster breathing, increased metabolic rate.
Muscular tension, increased production of lactic acid.
Gastric acid increases or decreases, digestive enzymes and peristalsis inhibited.
Perspiration increases.
Increased levels of cortisol, immune system inhibited.
Emotional tension as attention focused on emergency reaction.
High blood pressure, anxiety, insomnia, irritability.
High cholesterol levels.
Breathlessness, hyper-ventilation, palpitations.
Muscular aches and pains, including headaches and back pain.
Nausea, indigestion, constipation, ulcers, food intolerances.
Skin rashes, eczema.
Raised cortisol levels increase the risk of problems in the immune system.
Emotional outbursts, depression.
Decreased epinephrine levels, lower blood pressure, less stress on cardiovascular system.
Decreased blood-sugar and cholesterol levels.
Slower breathing, improved lung function and metabolic rate.
Relaxed muscles, less lactic acid in muscles.
Improved digestive process.
Improved physiological stability.
Increased activity of immune system, less susceptibility to illness.
Emotional calm, increased alertness and energy.
CONSULTING A PRACTITIONER
You may find it difficult to begin a relaxation program on your own, and it is worth consulting a practitioner who can guide you through the exercises on a one-to-one basis or in a group session, and can provide a quiet, calm environment.
On your first visit, the practitioner asks you about your medical history and any lifestyle factors that may be causing stress or anxiety. Depending on the relaxation method used, you will be asked to sit in a chair, or lie on a firm bed or on a mat on the floor. Speaking in a quiet, calm voice, the practitioner will talk you through techniques such as these shown below. At the end, the practitioner will suggest exercises to do at home, and may give you an audio- or videotape with a relaxation program to follow.
You may be taught relaxation exercises while practicing therapies such as yoga or visualization.
QUESTIONS & ANSWERS
Q: How long does a session last?
A: A session that includes a consultation may last up to 60 minutes.
Q: How many sessions will I need?
A: Depending on your commitment and willingness to practice, you can learn most techniques in 5 to 10 sessions.
Q: Will it be uncomfortable?
A: Some people have extremely tense diaphragms and may at first find it hard to breathe in this way. Techniques such as yoga can help.
Q: Are there any aftereffects?
A: Relaxation techniques may provoke the release of repressed emotions, such as anger or grief. The practitioner will be trained to offer support and guidance.
BREATHING
The first exercise the practitioner may help you to master is abdominal, or diaphragmatic, breathing. This is a gentle, relaxing technique, not necessarily "deep" breathing, which allows the lungs to fill and empty with minimal effort. Once learned, it can be practiced daily, and should take around 10 to 15 minutes to complete. If you feel faint and dizzy at any time during the exercise, you are probably overexerting yourself. Stop and breathe in your usual way for a few minutes until the sensation passes.
Abdominal breathing forms part of many complementary therapies, but a conventional health care provider can also advise you on breathing techniques for relaxation.
BREATHING EXERCISE
1. Remove your shoes and loosen any tight clothing. Sit in a comfortable position with your back supported. A cross-legged position suits some people; alternatively, you may prefer to sit in a chair, or lie on a mat or a firm bed, with a small pillow to support your head. If you want to, close your eyes.
2. Place one hand on your upper chest and the other on your abdomen just below the breastbone. Notice which hand moves when you breathe. If the hand on your chest moves more than the one on your abdomen, then your breathing is mainly in the upper chest. Try to breathe so that only your lower hand is moving.
Cross-legged position can be used - it provides a stable base for the body. Relaxed shoulders rise and fall only slightly with each breath. Hand on upper chest remains relatively motionless during abdominal breathing. Hand just below the breastbone should rise and fall with each breath.
3. Place both hands on your abdomen below the ribs. Breathe in slowly through your nose, allowing your abdomen to rise as your diaphragm moves down. Fingers move up and apart when breathing.
4. Pause for a few seconds between breaths, then breath out slowly through your nose, feeling your abdomen fall as your diaphragm relaxes. Let as much air out of your lungs as possible.
5. Repeat three or four times. Throughout the exercise, try to relax your muscles and concentrate on your breathing, not on any thoughts that come to you. As you breathe, notice whether your chest is moving up and down with each breath. It should be relatively still if your abdomen is doing the work.
RELAXATION
When the body and mind are under pressure, muscles become tense, resulting in aches and pains and fatigue. A practitioner trained in a therapy such as massage or osteopathy can help you to become aware of any tension patterns in your body through touch and manipulation. Physical exercise classes often include stretching techniques designed to free muscular tension.
The muscle relaxation exercise below involves systematically tensing and releasing all the major muscle groups in the body, and is often taught in relaxation classes. Remove your shoes and loosen any tight clothing. Lie on a mat on the floor, or on a firm bed, your head supported by a small pillow. Your head, torso, and legs should be in a straight line, with your feet apart and your hands by your sides.
Throughout the exercise, you will be asked to feel the difference between tension and relaxation. The practitioner may suggest that you repeat a phrase to yourself as you release each muscle, such as "Relax and let go". At first, you may find it difficult to relax for very long, but with practice you should be able to do the exercise while sitting on a train or at a desk; at bedtime, it will encourage sleep. Try to practice for 10 to 15 minutes daily.
PROGRESSIVE MUSCLE RELAXATION
1. Close your eyes and be aware of the weight of your body. Focus on the rhythm of your breathing and the rise and fall of your abdomen. Try to breathe more slowly than usual, emphasizing the out-breath and pausing before your breath in again.
The abdomen should rise and fall slowly with each breath. A small pillow can be placed under the head for comfort.
2. Tense your muscles in your right foot, hold it for a few seconds, then release. Tense and release the calf, then the thigh muscles. Repeat the process with the left foot and leg.
3. Tense and relax each buttock in turn, then your stomach muscles. Clench and release your right fist, then all the muscles in your arm. Repeat the process with your left arm.
4. Lift your shoulders up to your ears. Hold for a few seconds, then lower again. Repeat 2 to 3 times. To free the neck, rock your head gently from side to side.
5. Yawn, then relax. Twist your mouth into a pout, and release. Frown, scrunch up your nose, then let go. Raise your eyebrows, then relax all the muscles in your face.
6. Focus on your breathing again, and tell yourself that you feel peaceful and warm. When you are ready, wriggle your toes and fingers and ease your back muscles. Gently bend your knees and roll onto one side for a while, then slowly get up.
The knees are slightly bent for support and the eyes should remain closed for a while.
A PATIENT'S EXPERIENCE
Arnold, 45, runs a small construction company: "I was waking up tired and finding it hard to concentrate. I had tingling fingers and toes, numbness in my hands and arms, and heart palpitations. My health care provider said I was breathing too rapidly - a sign of stress. She showed me how to breathe with my diaphragm, but I found it difficult until I saw an osteopath, who now supervises me. Listening to a relaxation tape helps me release tension and I have followed advice on setting goals and making time for myself. My symptoms are better, but they return if I am overworked, so then I have to pay extra attention to breathing and relaxation techniques."
EVIDENCE & RESEARCH
According to studies conducted since the 1970s at the Mind/Body Medical Institute of Harvard School (founded by Dr. Herbert Benson), relaxation-response techniques coupled with nutritional advice and exercise helped stress-related conditions. UK researchers looking at children with asthma reported that relaxation techniques significantly reduced the incidence of attacks; their findings were published in the Journal of Psychosomatic Research in 1993. In a 1992 study published in the American Journal of Occupational Therapy, eight our of ten children with persistent headaches who had relaxation training found that their condition improved. In 1986, the British Journal of Psychiatry included a study showing that relaxation helped treat anxiety. An American study published in Psychological Reports in 1985 revealed that progressive muscle relaxation reduced epileptic seizures by 30 percent.
Other studies are more ambiguous. In a 1990 report in the British Medical Journal, relaxation techniques had no effect on patients with high blood pressure when they are monitored over 24 hours.
CONVENTIONAL MEDICAL OPINION
Teaching patients to relax, especially in cases of persistent or relapsing illness, does no harm and often helps alleviate feelings of distress and helplessness. However, conventional practitioners do not consider that relaxation and breathing techniques offer a total solution to stress-related conditions. There may be psychological issues to consider, and practitioners should take into account why a patient has lost the ability to relax.
RELATED RELAXATION LINKS
MOONDRAGON'S PAIN CONTROL LINKS
MoonDragon's Health Therapy: Pain Control
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