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For many people, stress is a fact of life. Although it is impossible to eliminate all stress from daily life, it is possible to control the effect that stress has on the body and the mind. The first step in managing stress is to become aware of events in your life that cause you stress. The causes of stress vary from person to person, so that what causes you stress may not cause stress for another person. Once you become aware of what causes you stress, the goal is to find ways to avoid or control these things. Pain is one major cause of stress for most people.
Once pain occurs - whether from injury or another source - your psychological reaction to it can have a profound effect on the duration and intensity of the pain. In some people, pain is cyclical; pain produces anxiety and tension, and tension intensifies pain. In the case of disorders such as migraines, tension can be a significant cause of the initial pain. By releasing tension, relaxation techniques can greatly reduce certain types of pain and actually prevent some pain from occurring.
Relaxation techniques, when used consistently, can prove effective in controlling all kinds of stress, including pain, by helping you reach a state of mental and physical calm, even in the middle of a stressful situation.
A variety of relaxation techniques are available which can be done almost anywhere and at any time to help control stress, which may include pain. These techniques include:
- Biofeedback.
- Deep breathing.
- Guided imagery & visualization.
- Meditation.
- Progressive, active or passive relaxation.
- Stretching exercises.
- Yoga, Tai Chi & Qi Gong.
These techniques facilitate deep relaxation and reduce stress. The advantage of relaxation therapy is that you can easily master these methods, either on your own or with the help of a professional, and then use them whenever they are needed.
DEEP-BREATHING EXERCISES
BREATHING EXERCISE #1: SIMPLE DEEP BREATHING
Deep breathing is a simple technique that can relax tense muscles, focus energy, reduce pain, and help you to be more productive. To use this technique, simply breathe in deeply through the nose, letting your stomach expand during the exercise. Once you've breathed in as much as possible, hold your breath for a few seconds and then exhale slowly through your mouth. Repeat this for 3 or 4 breaths several times a day.
This breathing is one that I, as a midwife, encourage for women in labor, especially during contractions. I used this method of breathing with all five of my babies and found that it worked well with me. Not the huffing, panting, or blowing associated with Lamaze. It helped me to remain relaxed, centered, and able to work with and ride my contractions. When contractions would intensify, I would include low moaning sounds in with the exhale to help release the extra surges of energy. I experienced very little "pain" with my labors as long as I kept my breathing relaxed and focused.
I have found for other types of pain, this method as worked well too. Such as when I broke my ankle and had to wait for transport to the hospital. I simple slowed down my breathing and focused on my breaths, staying relaxed, as a means of controlling the pain of my fractured ankle bones.
BREATHING EXERCISE #2: TUMMY BREATHING
Tummy breathing is simple and relaxing and babies do it. Find a place that is comfortable. Breathe in so that your tummy, located just below your ribs, moves out a little as you breathe in and goes back down when you breathe out. It should only move slightly, softly and gently. It will feel like you are breathing down into your abdomen. You will find yourself relaxing and feeling better. Do 5 or 10 breaths to start, whenever you want to relax a bit. Do more as you get used to it. With practice it becomes your natural way of breathing.
BREATHING EXERCISE #3: STREAMING BREATHING
This is a simple, traditional breathing exercise from Asia and India called "Streamings". This relaxing method of breathing will give you a feeling of gentle tingling all over for a few minutes. It is wonderfully relaxing and refreshing.
Do not eat or drink for 2 hours before doing this exercise. Wear loose clothing so you can easily expand both your chest and your tummy. Lie on your back (unless you are in midterm or late pregnancy, then lie slightly on your left side with your back propped up with a pillow). Your head should be about as low as your back, so don't use a thick pillow. Knees should be up, feet flat on the bed, and arms by your sides.
To breath in (inhale), use only your nose, your mouth is closed. The inhale breath has 2 parts: 1. Use the first half of your inhale breath to breathe down into your tummy, allowing your tummy to rise, but your ribs do not rise.
2. Your tummy stays up as you use the rest of your inhale breath to breath up in your chest, so now the ribs rise too.
3. Now exhale all your breath with your mouth open. Do not break up your exhale into two parts but do this in just one exhaling movement.
Three minutes is a good time to begin doing this exercise. If you can not do it for this long, a shorter time is okay. This exercise can be done with a partner, offering support and encouragement. Support works well with this exercise. Take your time during the breathing exercise, breathe slowly. When you are finished with the exercise, lie quietly and avoid talking, Do not do any "wake-up" stretching or moving around. Each time you do it, you will feel good with experiencing the "streamings".
When you get used to it, you can increase the length of time that you do it, a little bit at a time. The longer you do it, the stronger the "streamings" will feel. 20 minutes is usually the longest and it should be done no more than twice a week, once a day.
ACTIVE RELAXATION
Active relaxation is a process that can help you actually feel the difference between tension and relaxation. It is accomplished by first tensing and then relaxing each muscle in the body. You start with the muscles in the head and move down the body to the muscles in the feet. This is also call progressive or systemic relaxation.
QUICK RELAXATION TECHNIQUE
Loosen your clothing and get comfortable.
Tighten the muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation of release from tension.
Flex the muscles in your feet. Hold for a count of 10. Relax the muscles, releasing the tension.
Move slowly up through your body - legs, perineum (pelvic floor), buttocks, abdomen, back, shoulders, hands, arms, neck and face - contracting and relaxing muscles as you go.
Breathe deeply and slowly.
LONG-TERM RELAXATION TECHNIQUE
Find a quiet, comfortable place and settle you body into a comfortable position. Minimally tighten your right fist so that you feel only the smallest amount of tension. Hold it at this level. Be sure you continue to breathe slowly. Now let go and relax. Observe the difference in the feelings between the right and left arm and fist.
Now minimally tighten your left fist. Hold at this level so that you just feel the tightening. Let go and relax the fist. Let the relaxation spread through the arms and the rest of the body.
Continue to tighten the following parts of your body only to the point at which you can observe, become conscious of, or feel the tension. Hold the tensions at that level. Be sure to tighten only the intended muscle group with the rest of the body stays quiet and relaxed. Be sure to continue slow, deep breathing throughout this exercise. Each time you let go, let those body parts relax further and further, releasing all tension in the body part.
Tighten ever so slightly your scalp. Let go and relax. Let the face become smooth and soft. Let the eyes relax and sink back into their sockets.
Slightly tighten the throat and neck. Hold it. Let go and relax.
While keeping the neck, eyes and tongue relaxed, continue breathing and minimally tighten the triceps of the arms. Let go and relax.
Keeping your neck relaxed and loose, raise your shoulders to your ears minimally. Observe how the shoulders feel different from the rest of the body. Let go and relax, letting the tension flow from your body.
Minimally tighten the stomach/abdomen. Keep breathing. Let go and relax.
Minimally tighten the buttocks. Let go and relax.
Minimally tighten the thighs. Let go and relax.
Minimally tighten the calves. Continue breathing. Let go and relax.
Minimally tighten the feet. Let go and relax.
Feel the tension leaving your body. Let yourself feel the relaxation throughout the body. Let your body reach a deeper and deeper level of relaxation, feeling a serenity and a calmness of body and soul.
Now minimally tense every muscle in your body so that you just feel the tension in the jaws... the eyes... the shoulders... the arms... the chest... the back... the legs... the stomach, etc. Be sure to keep your breathing slow and deep. Feel the tension throughout the body. Let your whole body relax. Feel a wave of calmness envelop you as you stop tensing the muscles.
Now, with your eyes closed, take a slow deep breath and hold it. Note all the minimum tensions you may have in your body. Exhale slowly and feel the tensions leave with the breath and relaxation and calmness developing. Note the feeling of heaviness in your body.
STRETCHING EXERCISES
Stretching exercises are a simple, easy way to loosen up tight muscles, relieve tension and pain, and combat stress. Muscle tension is an automatic physical response to stress, producing pain and stiffness in the muscles. The benefit of simple stretching exercises is often overlooked as a relaxation technique. Yoga, Tai Chi and Qi Gong are good forms of low impact stretching and movement exercise.
VISUALIZATION & GUIDED IMAGERY
Another relaxation technique that can help to reduce stress is clearing the mind, guided imagery or visualization. Visualization is a type of directed meditation which involves using the mind's eye to clear away mental clutter or to actually visualize how a stressful or painful situation can be handled successfully. This is done by picturing the stressful situation in your mind such as a business presentation or an athletic performance and then visually rehearsing the outcome, seeing the outcome as a pleasant, positive, stress relieving outcome. If you are experiencing pain, visualize the pain as a sharp knife in the affected body area. Then you can visualize that the knife is being withdrawn, and that a cooling, soothing cream is being applied to the area. Visualization techniques also may be used to imaging a peaceful scene such as ocean waves lapping on the beach to create relaxation.
MoonDragon's Health Therapy: Guided Imagery & Visualization
MEDITATION & SELF-HYPNOSIS
Meditation and self-hypnosis are passive relaxation techniques that can be used to create relaxation. Four elements are used in meditation:
- A quiet environment.
- A point of focus, like a neutral work that can help with concentration.
- A passive, accepting attitude.
- A comfortable position.
Meditation once or twice a day for 10 to 20 minutes each time can bring rapid relief from chronic stress and pain. It also increases a person's ability to tolerate pain and stress.
YOGA
Yoga is the use of deep meditation and concentration to free yourself and unite with a supreme spirit. It uses certain postures and carefully controlled breathing to turn off behaviors that cause stress. For specific information on the practice of yoga, you may consult various books available or do an internet search on the subject. Classes may be available at your local college, adult program, or health club.
BIOFEEDBACK
If a person is having difficulty working with a stressful/painful situation or the ability to relax, the practice of biofeedback can be helpful. Biofeedback is a technique in which a person can actually learn to modify the body's physical reactions to forms of stress/pain. Biofeedback involves sending direct messages to various parts of the body to get a desired response. For example people have actually been able to prevent frostbite from developing in conditions of extreme cold by sending a message to their hands to stay warm. Biofeedback also has been used for the control of chronic pain problems, such as migraine headaches and back pain.
A person interested in biofeedback will usually begin with a certified biofeedback practitioner and specialized equipment to learn the technique. However, once the technique is learned, biofeedback can be used in any environment to help control blood pressure, heart rate, pain or physical and emotional stress.
RELAXATION TIPS
The relaxation technique that is used is not the most important thing, but what is important is the attitude of the person using the technique. The relaxation method should be one that the person is comfortable with and can safely use for their own physical limitations. For example, a person suffering from arthritic back and joint pain will probably not feel comfortable with yoga as a choice of relaxation method. True relaxation requires that you are willing to recognize and meet the basic needs of peace, self-awareness, and thoughtful reflection.
Every person has their own methods of relaxing. You should try a number of different techniques to find out what works best for you, and then incorporate these techniques into your daily life. Other activities you might try to relax include:
- Taking a long, pleasantly warm, comfortable bath. You may include aromatherapy oils, herbs or even bubbles in with your bath. Allow any stresses or pain to flow out of your body and into the water to be flushed down the drain when your bath is finished.
- Going for a walk. Make it a nice, "smell the flowers" type of a walk. Feel the breeze in your face and smell the clean air. Enjoy the sights, sounds, smells, and sensations of your environment. Enjoy the weather, whether it may be sunshine, a light rain, or a crisp winter day with snow. Leave all of your stresses and worries behind you.
- Visit nature. Take a moment to walk or sit on the beach, listening to the surf and feeling the sensations of the salt air. Or visit a lake and sit on a rock or the grass and enjoy the sounds of the birds in the trees or other sounds of nature around you and the glistening of the sun or moon dancing on the water. Enjoying a mountain creek or river. A mountain vista looking out for miles across the valley below, feeling the breeze on your face and soaking in the scenery.
- Listen to music. There are many very relaxing nature sounds, classical, new age, and other types of very relaxing CDs, video and cassette tapes available. Often these can be used in other relaxation methods, such as meditation, guided imagery and visualization, and so forth, to enhance the relaxation technique's ability to work more efficiently.
Learning ways to help yourself relax can have many benefits, perhaps the most important of which is developing a feeling of confidence about facing the everyday challenges of life. These may include:
- Reduce unhealthy stress and anxiety.
- Increase resistance to illness and disease.
- Lower blood pressure.
- Reduce the heart rate.
- Relieve muscle tension.
- Cope with medical problems, such as chronic pain; diabetes; preventing, managing and coping with migraine headaches.
- Coping with extremely stressful or painful situations, such as childbirth, divorce, a death of a loved one.
BETA: Alert / Working.
ALPHA: Relaxed / Reflecting.
THETA: Drowsy / Idealing.
DELTA: Sleep / Dreaming.
DELTA: Deep, Dreamless Sleep.
THE BRAINWAVES - LEVELS OF CONSCIOUSNESS & RELAXATION
THE FUNCTION OF THE VARIOUS BRAINWAVES
It is well known that the brain is an electrochemical organ; researchers have speculated that a fully functioning brain can generate as much as 10 watts of electrical power. Other more conservative investigators calculate that if all 10 billion interconnected nerve cells discharged at one time that a single electrode placed on the human scalp would record something like five millionths to 50 millionths of a volt. If you had enough scalps hooked up you might be able to light a flashlight bulb.
Even though this electrical power is very limited, it does occur in very specific ways that are characteristic of the human brain. Electrical activity emanating from the brain is displayed in the form of brainwaves. There are four categories of these brainwaves, ranging from the most activity to the least activity.
GAMMA (Above 36 Hz)
Gamma is measured between 36 – 44 (Hz) and is the only frequency group found in every part of the brain. When the brain needs to simultaneously process information from different areas, its hypothesized that the 40 Hz activity consolidates the required areas for simultaneous processing. A good memory is associated with well-regulated and efficient 40 Hz activity, whereas a 40 Hz deficiency creates learning disabilities.
GAMMA (40 Hz)
Distribution: Very localized.
Subjective Feeling States: Thinking; integrated thoughts.
Associated Tasks & Behaviors: High-level information processing, "binding".
Physiological Correlates: Associated with information-rich task processing.
Effects Of Training: Not known.
BETA (Above 12 Hz)
The beta band has a relatively large range, and has been divided into low, midrange and high.
LOW BETA (12-15 Hz)
Distribution: Localized by side and by lobe (frontal, occipital, etc).
Subjective Feeling States: Relaxed yet focused, integrated.
Associated Tasks & Behaviors: Low SMR can reflect "ADD", lack of focused attention.
Physiological Correlates: Is inhibited by motion; restraining body may increase SMR.
Effects Of Training: Increasing SMR can produce relaxed focus, improved attentive abilities.
MID-RANGE BETA (15-18 Hz)
Distribution: Localized, over various areas. May be focused on one electrode.
Subjective Feeling States: Thinking, aware of self & surroundings.
Associated Tasks & Behaviors: Mental activity.
Physiological Correlates: Alert, active, but not agitated.
Effects Of Training: Can increase mental ability, focus, alertness, IQ.
HIGH BETA (Above 18 Hz):
Distribution: Localized, may be very focused.
Subjective Feeling States: Alertness, agitation.
Associated Tasks & Behaviors: Mental activity, e.g. math, planning, etc.
Physiological Correlates: General activation of mind & body functions.
Effects Of Training: Can induce alertness, but may also produce agitation, etc.
Beta activity is "fast" activity. It has a frequency of 14 and greater Hz. It reflects desynchronized active brain tissue. It is usually seen on both sides in symmetrical distribution and is most evident frontally. It may be absent or reduced in areas of cortical damage. When the brain is aroused and actively engaged in mental activities, it generates beta waves. These beta waves are of relatively low amplitude, and are the fastest of the four different brainwaves. The frequency of beta waves ranges from 15 to 40 cycles a second.
Beta waves are characteristics of a strongly engaged mind. A person in active conversation would be in beta. A debater would be in high beta. A person making a speech, or a teacher, or a talk show host would all be in beta when they are engaged in their work.
It is generally regarded as a normal rhythm and is the dominant rhythm in those who are alert or anxious or who have their eyes open. It is the state that most of brain is in when we have our eyes open and are listening and thinking during analytical problem solving, judgment, decision making, processing information about the world around us.
Beta would represent overdrive or hyperdrive in a driving your car scenario.
ALPHA (8-12 Hz)
Distribution: Regional, usually involves entire lobe; strong occipital w/eyes closed.
Subjective Feeling States: Relaxed, not agitated, but not drowsy; tranquil, conscious.
Associated Tasks & Behaviors: Meditation, no action.
Physiological Correlates: Relaxed, healing.
Effects of Training: Can produce relaxation.
Sub Band Low Alpha - 8-10: Inner-awareness of self, mind/body integration, balance.
Sub Band High Alpha - 10-12: Centering, healing, mind/body connection.
The next brainwave category in order of frequency is alpha. Where beta represented arousal, alpha represents non-arousal. Alpha brainwaves are slower, and higher in amplitude. Alpha waves are those between 7.5 and 13 (Hz). Alpha waves will peak around 10 Hz. Their frequency ranges from 9 to 14 cycles per second. Good healthy alpha production promotes mental resourcefulness, aids in the ability to mentally coordinate, enhances overall sense of relaxation and fatigue. In this state you can move quickly and efficiently to accomplish whatever task is at hand. When Alpha predominates most people feel at ease and calm. Alpha appears to bridge the conscious to the subconscious.
It is the major rhythm seen in normal relaxed adults - it is present during most of life especially beyond the thirteenth year when it dominates the resting tracing.
A person who has completed a task and sits down to rest is often in an alpha state. A person who takes time out to reflect or meditate is usually in an alpha state. A person who takes a break from a conference and walks in the garden is often in an alpha state.
Alpha rhythms are reported to be derived from the white matter of the brain. The white matter can be considered the part of the brain that connects all parts with each other. Alpha is a common state for the brain and occurs whenever a person is alert (it is a marker for a lertness and sleep), but not actively processing information. They are strongest over the occipital (back of the head) cortex and also over frontal cortex. Alpha has been linked to extroversion (introverts show less), creativity (creative subjects show alpha when listening and coming to a solution for creative problems), and mental work.
When your alpha is with in normal ranges we tend to also experience good moods, see the world truthfully, and have a sense of calmness. Alpha is one of the brain's most important frequency to learn and use information taught in the classroom and on the job. You can increase alpha by closing your eyes or deep breathing or decrease alpha by thinking or calculating. Alpha-Theta training can create an increase in sensation, abstract thinking and self-control.
In a car scenario, Alpha would represent neutral or idle. Alpha allows us to shift easily from one task to another.
THETA (4-8 Hz)
Distribution: Usually regional, may involve many lobes, can be lateralized or diffuse.
Subjective Feeling States: intuitive, creative, recall, fantasy, imagery, creative, dreamlike, switching thoughts, drowsy; "oneness", "knowing".
Associated Tasks & Behaviors: Creative, intuitive; but may also be distracted, unfocused.
Physiological Correlates: Healing, integration of mind/body.
Effects of Training: If enhanced, can induce drifting, trance-like state. If suppressed, can improve concentration, ability to focus attention.
The next state, theta brainwaves, are typically of even greater amplitude and slower frequency. Theta activity has a frequency of 3.5 to 7.5 Hz and is classed as "slow" activity. It is seen in connection with creativity, intuition, daydreaming, and fantasizing and is a repository for memories, emotions, sensations. Theta waves are strong during internal focus, meditation, prayer, and spiritual awareness. It reflects the state between wakefulness and sleep. Relates to subconscious.
This frequency range is normally between 5 and 8 cycles a second. It is abnormal in awake adults but is perfectly normal in children up to 13 years old. It is also normal during sleep. Theta is believed to reflect activity from the limbic system and hippocampal regions. Theta is observed in anxiety, behavioral activation and behavioral inhibition.
When the theta rhythm appears to function normally it mediates and/or promotes adaptive, complex behaviors such as learning and memory. Under unusual emotional circumstances, such as stress or disease states, there may be an imbalance of three major transmitter systems, which results in aberrant behavior.
A person who has taken time off from a task and begins to daydream is often in a theta brainwave state. A person who is driving on a freeway, and discovers that they can't recall the last five miles, is often in a theta state - induced by the process of freeway driving. The repetitious nature of that form of driving compared to a country road would differentiate a theta state and a beta state in order to perform the driving task safely.
Individuals who do a lot of freeway driving often get good ideas during those periods when they are in theta. Individuals who run outdoors often are in the state of mental relaxation that is slower than alpha and when in theta, they are prone to a flow of ideas. This can also occur in the shower or tub or even while shaving or brushing your hair. It is a state where t asks become so automatic that you can mentally disengage from them. The ideation that can take place during the theta state is often free flow and occurs without censorship or guilt. It is typically a very positive mental state.
Using the car example, Theta would be considered 2nd gear. Not as slow as 1st gear (Delta) but still not very fast.
DELTA (0.1 TO 3 Hz)
Delta (0.1-3 Hz): Distribution - generally broad or diffused may be bilateral, widespread.
Subjective Feeling States: Deep, dreamless sleep, non-REM sleep, trance, unconscious.
Associated Tasks & Behaviors: Lethargic, not moving, not attentive.
Physiological Correlates: Not moving, low-level of arousal.
Effects Of Training: Can induce drowsiness, trance, deeply relaxed states.
The final lowest brainwave frequency state is delta. These are less than 4 Hz and occur in deep sleep and in some abnormal processes also during experiences of "empathy state". Delta waves are involved with our ability to integrate and let go. It reflects unconscious mind.
It is the dominant rhythm in infants up to one year of age and it is present in stages 3 and 4 of sleep.
Here the brainwaves are of the greatest amplitude and slowest frequency. They typically center around a range of 1.5 to 4 cycles per second. They never go down to zero because that would mean that you were brain dead. But, deep dreamless sleep would take you down to the lowest frequency. Typically, 2 to 3 cycles a second.
We increase Delta waves in order to decrease our awareness of the physical world. We also access information in our unconscious mind through Delta.
Peak performers decrease Delta waves when high focus and peak performance are required.
However, most individuals diagnosed with Attention Deficit Disorder, naturally increase rather than decrease Delta activity when trying to focus. The inappropriate Delta response often severely restricts the ability to focus and maintain attention. It is as if the brain is locked into a perpetual drowsy state.
Another way to look at Delta is to imagine you are driving in a car and you shift into 1st gear.... you are not going to get anywhere very fast. So Delta would represent 1st gear.
When we go to bed and read for a few minutes before attempting sleep, we are likely to be in low beta. When we put the book down, turn off the lights and close our eyes, our brainwaves will descend from beta, to alpha, to theta and finally, when we fall asleep, to delta.
It is a well known fact that humans dream in 90 minute cycles. When the delta brainwave frequencies increase into the frequency of theta brainwaves, active dreaming takes place and often becomes more experiential to the person. Typically, when this occurs there is rapid eye movement, which is characteristic of active dreaming. This is called REM, and is a well known phenomenon.
When an individual awakes from a deep sleep in preparation for getting up, their brainwave frequencies will increase through the different specific stages of brainwave activity. That is, they will increase from delta to theta and then to alpha and finally, when the alarm goes off, into beta. If that individual hits the snooze alarm button they will drop in frequency to a non-aroused state, or even into theta, or sometimes fall back to sleep in delta. During this awakening cycle it is possible for individuals to stay in the theta state for an extended period of say, five to 15 minutes--which would allow them to have a free flow of ideas about yesterday's events or to contemplate the activities of the forthcoming day. This time can be an extremely productive and can be a period of very meaningful and creative mental activity.
BRAINWAVE SUMMARY
In summary, there are four brainwave states that range from the high amplitude, low frequency delta to the low amplitude, high frequency beta. These brainwave states range from deep dreamless sleep to high arousal. The same four brainwave states are common to the human species. Men, women and children of all ages experience the same characteristic brainwaves. They are consistent across cultures and country boundaries.
Research has shown that although one brainwave state may predominate at any given time, depending on the activity level of the individual, the remaining three brain states are present in the mix of brainwaves at all times. In other words, while somebody is an aroused state and exhibiting a beta brainwave pattern, there also exists in that person's brain a component of alpha, theta and delta, even though these may be present only at the trace level.
Knowledge of brainwave states enhances a person's ability to make use of the specialized characteristics of those states: these include being mentally productive across a wide range of activities, such as being intensely focused, relaxed, creative and in restful sleep.
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MoonDragon's Health Therapy: Pain Control
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Prescription for Herbal Healing: The A-To-Z Reference To Common Disorders
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The Complete Guide to Natural Healing
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