Relaxation Techniques

RELAXATION TECHNIQUES

Relaxation technique is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of anxiety, stress or tension. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates.

By practicing relaxation techniques we can quiet our mind and break the automatic tie with emotions that send our body into a health crisis . These techniques encourage calm and relaxation so that we can free our mind of mental chatter and experience serenity, peacefulness, and a greater sense of clarity.

THINGS TO REMEMBER

Three important things to remember about the techniques:

·         There is no one RIGHT way to practice — the way that will work for you as an individual becomes the right way for you. Explore the many approaches available and choose what works best.

·         The techniques are not external—they are always within you to call upon when you need them.

·         Have no fixed expectations or goals — otherwise the cure becomes the stressor! Allow the techniques to just happen, and observe the difference.

THE STRESS RESPONSE

You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.

The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.

THE RELAXATION RESPONSE

The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity.

GETTING THE MOST OUT OF YOUR RELXATION PRACTICE

·         Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.

·         Don’t practice when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.

·         Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.

THE BENEFITS OF RELAXATION TECHNIQUES

There are a number of techniques available to break the stress cycle – but they will only work if you choose to use them. These calming techniques allow you to quiet your mind, reduce the concentration of stress hormones in your blood, and contribute to an enhanced sense of well being. Some have a rapid onset and are useful when you need a quick calming effect. Others train your mind to become less responsive to stress and are useful to readjust your mind so that your baseline level of stress hormones is lower. Regular relaxation results in long-term physiologic changes that counteract the harmful effects of stress throughout the day.

Practicing relaxation techniques can improve how you physically respond to stress by:

·         Slowing your heart rate

·         Lowering blood pressure

·         Slowing your breathing rate

·         Reducing the need for oxygen

·         Increasing blood flow to major muscles

·         Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

·         Fewer physical symptoms, including back/ stomach/head aches

·         Fewer emotional responses, such as anger and frustration

·         More energy

·         Improved concentration

·         Greater ability to handle problems

·         More efficiency in daily problems

USES

People use relaxation techniques for the following reasons :

·         Anger management

·         Anxiety attacks

·         Cardiac health

·         Depression

·         General 

·         Headache

·         High blood pressure

·         Immune system support

·         Insomnia

·         Pain management

·         Stress management

TYPES OF RELAXATION TECHNIQUES

Some of the most common forms of relaxation techniques include:

·         Progressive Muscle Relaxation

·         Passive Muscle Relaxation

·         Deep Breathing

·         Autogenics

·         Meditation

·         Yoga

·         Tai Chi

·         Qigong

·         Prayer

·         Humor

·         Hypnosis

·         Visualization

·         Music

1.     PROGRESSIVE MUSCLE RELAXATION

 It was developed by American physician Edmund Jacobson around 1939  Progressive muscle relaxation is designed to initiate parasympathetic nervous system activity in a consciously directed way by first tensing a group of muscles and then consciously releasing the tension in that muscle group. It is called progressive muscle relaxation because one moves progressively through the major areas of the body. With the body either seated or lying down, the mind focuses on a specific area of the body, like the left arm and hand. Directions are given to make the hand into a clenching fist and tightening the fist to an almost maximum level for about 5 to 8 seconds and then relaxing the hand for up to twenty seconds. This procedure is repeated at least once. If an area remains tense, one can repeat tensing up to five times.

Directions are given to focus on the sensation of relaxation that result from the release of the tension and how this feeling differs from the feeling of tension. Careful examination of this change in tension is important. The subject then progresses to the next area in the body, such as the arms, the face, the torso, the shoulders, etc. Progressive relaxation usually requires a facilitator or a taped recording of the process.

MUSCLE GROUPS

A progressive muscle relaxation technique involves all the major muscle groups in body, but for convenience a systematic progression is made from feet upwards the most popular recommended sequence is as follows:

·         Right foot

·         Right lower leg and foot

·         Entire right leg

·         Left foot

·         Left lower leg and foot

·         Entire left leg

·         Right hand

·         Right forearm and hand

·         Entire right arm

·         Left hand

·         Left forearm and hand

·         Entire left arm

·         Abdomen

·         Chest

·         Neck and shoulders

If you are left-handed, you might want to begin with your left foot, and so on.

PROCEDURE

·         Step One: Tension.

The process of applying tension to a muscle is first; focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds; this would involve making a tight fist with your hand. It’s important to really feel the tension. Done properly, the tension procedure will cause the muscles to start to shake, and you will feel some pain.

·         Step Two: Releasing the Tension.

After the 8 seconds, just quickly and suddenly let all the tightness and pain flow out of the muscles as you simultaneously exhale this would be imagining tightness and pain flowing out of hand through fingertips as you exhale. Feel the muscles relax and become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the difference between tension and relaxation.
 Stays relaxed for about 15 seconds, and then repeat the tension-relaxation cycle.

 The shortened form of Progressive Muscle Relaxation Technique

The short form of progressive muscle relaxation technique involves

·         work with summary groups of muscles rather than individual muscle groups

·         The use of cue-controlled relaxation.

Instead of working with just one specific part of your body at a time, the focus is on the complete group. In Group 1, for example, focus on both legs and feet all at once.

THE SUMMARY MUSCLE GROUP.

There are four summary muscle groups which are as follows:

·         Lower limbs

·         Abdomen and Chest

·         Arms, Shoulders, and Neck

·         Face

CUE-CONTROLLED RELAXATION

In Cue-controlled relaxation the same tension-relaxation procedure is used as full PMR, but it works with the summary groups of muscles. In addition, focus is on breathing during both tension and relaxation.

PROCEDURE

Inhale slowly as you apply and hold the tension. Then, when you let the tension go and exhale, say a cue word to yourself .This will help you to associate the cue word with a state of relaxation, so that eventually the cue word alone will produce a relaxed state. Many people find that cue-controlled relaxation does not have to depend on only one word; it may actually be more helpful in some situations to use a particular phrase.

Some cue words/phrases are as follows:

·         Relax

·         Let it go

·         It’s OK

·         Stay calm

·         All things are passing

·         Trust in God

BENEFITS OF PROGRESSIVE MUSCLE RELAXATION

Following are the benefits of progressive muscle relaxation

·         Reduction of generalized anxiety

·         Reduction of frequency and severity of panic attacks

·         Increased energy and productivity.

·         Improved concentration and memory

·         Increase in ability to focus

·         Reduction of insomnia and fatigue

·         Deeper and sounder sleep

GUIDELINES FOR PRACTICING PMR

·         Always practice full PMR in a quiet place, alone, with no electronic distractions, not even background music.

·         Remove shoes and wear loose clothing.

·         Avoid eating, smoking, or drinking.

·         It’s best to practice before meals rather than after, for the sake of your digestive processes.

·         Never practice after using any intoxicants.

·         Sit in a comfortable chair if possible. One may practice lying down, but this increases the likelihood of falling asleep.

2.     PASSIVE MUSCLE RELAXATION

Passive muscle relaxation is a form of progressive relaxation was introduced as an effective way of relaxing the body by Jon Kabat-Zinn, director of the Stress Reduction Clinic at the University of Massachusetts Medical Center. Kabat-Zinn created a more passive way of progressing through the various parts of the body and named it the body scan.

PROCEDURE

While lying down, the client is guided to put his attention on a specific area of the body and simply tune in to what is happening in that part of the body. Clients are instructed to remain as passive and non-judgmental as possible, while at the same time, maintaining a detached process of careful observation of body parts, both deep inside and on the surface level.

It is suggested that when practicing the body scan, a person should also become very aware of thoughts which may spontaneously arise while focusing on a specific area of the body. As thoughts come to the surface, they are noted, but not added to, nor are judgments made about those thoughts. For example, if a person were doing the body scan and her attention was on her knee, a thought might arise about how the knee was struck while snow skiing. These thoughts are simply observed, but not added to or negatively judged. The person would try to avoid adding additional thoughts about being depressed because she can’t ski anymore or what other people think of her because she can’t spend time with them on the slopes.

Passive muscle relaxation does not involve tensing muscles. In this type of relaxation, you imagine that your muscles are in a relaxed state. Research has shown that just thinking about a stressor can cause muscles to tense, and thinking about relaxing them sends a signal to the brain to relax the muscles.  This is a better form of relaxation for those with high blood pressure and/or cardiovascular illness and is often helpful for those with chronic pain problems as it aims to avoid muscle tension.

3.     BREATHING TECHNIQUES

1.      SIMPLE DEEP BREATHING

The most basic thing to remember in simple deep breathing is that breath begins with a full exhalation because one can’t inhale fully until one empty his/her lungs completely. It is also important to breathe in through nose.

PROCEDURE

Sit in a comfortable position with your hands on your knees. Relax your shoulders. On your next exhalation, breathe out slowly through your nose, counting to five. Tense your abdominal muscles, drawing in your diaphragm to help your lungs deflate. At the bottom of your breath, pause for two counts, and then inhale slowly to the count of five. Expand your belly as you breathe in. Now close your eyes and repeat 5–10 times. Think of your diaphragm as the pump and your breath as the power.

2.      THE BELLOWS OR FIRE BREATH

Many forms of yoga begin with breathing techniques, or pranayama. Prana means ‘breath’ or ‘life force’ in Sanskrit. The bellows breath is a yogic exercise that stimulates energy when you need it, toning the abdomen and massaging the internal organs and lymph system. Though not deep breathing, the bellows does activate the lungs, neck, chest and abdomen so that deeper breathing comes more naturally.

PROCEDURE

Sit in a comfortable position. With your mouth closed breath in and out through your nose as fast as possible. Think of pumping up a balloon or water toy. Try to breathe in and out as equally as possible. Continue for 10–15 seconds.

3.      THREE PART BREATHING

This yoga technique is very useful during times of stress, or at any time you need to relax. It is extremely relaxing and can be done before bed to assist with sleep issues.

PROCEDURE

Sit comfortably and close your eyes. With your mouth closed, exhale deeply through your nose. Imagine that you are pouring the breath out of a jug, starting at the top of your chest and moving down through your mid-torso and into your diaphragm. Pause for two counts at the bottom of the breath, and then inhale through your nose. Refill the “jug” slowly, counting to five Start at the bottom, expanding your diaphragm and belly, then your mid-torso, and lastly the top of your chest and lungs. Pause for two counts and exhale as before. Repeat 5–10 times.

4.     AUTOGENICS: A TECHNIQUE FOR DEEP RELAXATION

Autogenics relaxation technique developed by the German psychiatrist Johannes Schultz and first published in 1932.

It works by giving the autonomic nervous system suggestions to become relaxed. The focus is on cueing the body to experience smooth rhythmic breathing, regular calm heart beat, and pleasant warmth with relaxing heaviness in the limbs.

In Autogenic training the passive, receptive attitude one cultivates is called "passive concentration." This is a consciousness where one is alert, but inactive. By passively concentrating on the verbal cues for relaxation the nervous system is enabled to activate its relaxation mode. Body tension is reduced, circulation improves, and you experience a state of internal calm. This technique has been found helpful in the treatment of several stresses related physical conditions including insomnia, headaches, and chronic pain.

AUTOGENICS RELAXATION EXERCISE

1.      Breathe slowly and naturally with eyes closed.

2.      Imagine in your body the sensations described below.

3.      Say the following phrase SLOWLY to yourself, remembering to breathe deeply and gently.

My breathing is calm and relaxed — I am at peace.

4.      Repeat the phrase six times, or until you feel a sense of relaxation.

5.      Sit quietly for a moment, then open your eyes and get a sense of how you are feeling.

5.     MEDITATION

Meditation is the process of concentrating the mind on an object or activity. It is a very effective method of relaxation. The idea of meditation is to focus your thoughts on one relaxing thing for a sustained period of time. This rests your mind by diverting it from thinking about the problems that have caused stress. It gives your body time to relax and recuperate and clear away toxins that may have built up through stress and mental or physical activity. Meditation slows breathing, reduces blood pressure, helps muscles relax, gives the body time to eliminate lactic acid and other waste products, reduces anxiety, eliminates stressful thoughts, helps with clear thinking, helps with focus and concentration, reduces irritability, and reduces stress headaches.

BASICS OF MEDITATION
Meditation can be practiced in many different ways. While there are numerous different meditation techniques, a common thread runs through virtually all meditative techniques

·         Quiet Mind: With meditation, your thinking mind becomes quiet. You stop focusing on the stressors of your day or your life’s problems, as well as solving these problems. You just let that voice in your head be quiet, which is easier said than done. For example, start thinking about nothing now. (It’s OK; I’ll wait.) If you’re not practiced at quieting your mind, it probably didn’t take long before thoughts crept in.

·         Being in the Now: Rather than focusing on the past or the future, virtually all meditative practices involve focusing on right now. This involves experiencing each moment and letting it go, experiencing the next. This, too, takes practice, as many of us live most of our lives thinking toward the future or relishing and rehashing the past.

·         Altered State of Consciousness: With the quiet mind and focus on the present, comes an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. Meditation increases brain activity in an area of the brain associated with happiness and positive thoughts and emotions, and some evidence shows that regular practice brings prolonged positive changes in these areas.

TYPES OF MEDITATIVE TECHNIQUES

There are many different ways to meditate. Here I’ll mention some basic categories of meditation techniques so you can understand some of the main options and how they differ from one another. This is not an exhaustive list, but it can give you some ideas.

·                     Basic Meditation Techniques:

This involves sitting in a comfortable position and just trying to quiet your mind by thinking of nothing. It’s not always easy to do this if you don’t have practice with it. But a good way to begin is to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go. That’s the basic idea.

·         Breathing:

A useful method may be to focus your attention on your breathing. Concentrate on breaths in and out. You can accompany this by counting your breaths using the numbers 0 to 9. You can visualize images of the numbers changing with each breath. Alternatively you could visualize health and relaxation flowing into your body when you inhale, and stress or pain flowing out when you exhale.

·         Focused Meditation Techniques:

With this technique, you focus on something intently, but don’t engage your thoughts about it. You can focus on something visual, like a statue; something auditory, like a metronome or tape of ocean waves; something constant, like your own breathing; or a simple concept, like ‘unconditional compassion’. Some people find it easier to do this than to focus on nothing, but the idea is the same -- staying in the present moment and circumventing the constant stream of commentary from your conscious mind, and allowing yourself to slip into an altered state of consciousness.

·         Focusing on an object:

Here you completely focus attention on examination of an object. Look at it in immense detail for the entire meditation. Examine the shape, color differences, texture, temperature and movement of the object. Objects often used are flowers, candle flames or flowing designs. However, you can use other objects equally effectively (e.g. alarm clocks, desk lamps, or even coffee mugs!)

·         Focus on a sound:

Some people like to focus on sounds. The classic example is the Sanskrit word 'Om', meaning 'perfection'. Whether or not this is practical depends on your lifestyle.

·         Imagery:

This can be a very refreshing and pleasant way of meditating. Here you create a mental image of a pleasant and relaxing place in your mind. Involve all your senses in the imagery: see the place, hear the sounds, smell the aromas, feel the temperature and the movement of the wind. Enjoy the location in your mind.

·         Activity-Oriented Meditation Techniques:

With this type of meditation, you engage in a repetitive activity, or one where you can get ‘in the zone’ and experience ‘flow.’ Again, this quiets the mind, and allows your brain to shift. Activities like gardening, creating artwork, or practicing yoga can all be effective forms of meditation.

·         Mindfulness Techniques:

Mindfulness can be a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. It simply involved staying in the present moment rather than thinking about the future or the past. (Again, this is more difficult than it seems!) Focusing on sensations you feel in your body is one way to stay ‘in the now;’ focusing on emotions and where you feel them in your body (not examining why you feel them, but just experiencing them as sensations) is another.

SPIRITUAL MEDITATING

 Meditation can also be a spiritual practice. Many people experience meditation as a form of prayer -- the form where God 'speaks,' rather than just listening. That’s right, many people experience ‘guidance’ or inner wisdom once the mind is quiet, and meditate for this purpose. You can meditate on a singular question until an answer comes (though some would say this is engaging your thinking mind too much), or meditate to clear their mind and accept whatever comes that day. In all cases it is important to keep your attention focused. If external thoughts or distractions wander in, let them drift out. If necessary, visualize attaching the thoughts to objects and then move the objects out of your attention. You may find that your attention keeps breaking as you worry that time is running out. In this case it may be easiest to set an alarm to go off when you should stop meditating. You will find that as you practice meditation your attention will improve.

BENEFITS OF MEDITATION
Meditation is widely recommended as a healthy way to manage stress, and for good reason. It

 provides many health-enhancing benefits, like reducing symptoms of stress and anxiety, relieving physical complaints like headaches, and even enhancing immunity to illness.

6.     YOGA

Yoga is a technique that disciplines the intellect, mind, and emotions. It is an Indian technique of postures to induce flexibility and relaxation breathing, has been taught for thousands of years. It is also a useful stress management tool and helps to induce the relaxation response.

Research on yoga has shown that it helps to lower sympathetic nervous system arousal, lower blood pressure and lower levels of stress hormones such as cortisol, to name a few of its health benefits. Your local Adult Education Centre will run beginners courses in Yoga should you decide to use this technique.

Many people turn to yoga for simple reasons, perhaps they just enjoy it, perhaps they find it relieves stress, maybe yoga helps them to better cope with life’s ups and downs, or perhaps it's because a physician has prescribed it. Regardless of the reason for participating in yoga, the result is almost always a more fulfilled life.

Working from the premise that “Life is breath, breath is life,” yoga places great emphasis on making the breathing deep, rhythmic and effective. The principle here is that essential thoughts and messages are delivered more effectively when the body is relaxed and the brain is well-oxygenated, helping the body and mind to work more successfully while feeling less tired and less stressed.

Yoga breathing lowers blood pressure and brings intense relaxation. Of course, shallow breathing does not always cause unclear thinking or low spirits, but it has been medically linked with attacks of depression, mood swings and other various disorders.

Furthermore, improved appearance through better posture, muscle and skin-tone, follows the dedicated practice of yoga. Bones are strengthened and joints become more flexible. And, it can be amazing to see how much more flexible the body is and how much more positive one’s outlook becomes with just a few month’s of yoga practice.

RELAXATION TECHNIQUES

True relaxation is experienced by the body and mind when little or no energy is consumed. It is Nature's way of recharging. Since every action, conscious or unconscious, uses stored energy, relaxation is necessary good health and peace of mind. Without proper relaxation the body and mind become overworked and inefficient.

·         PHYSICAL RELAXATION

Certain forms of exercise increase the body's energy, but this is futile if we continue to waste energy by constantly keeping the muscles in a state of readiness when there is no need to do so. Some people find they have trained their muscles to be so tense that they cannot relax them even at night, creating a constant energy drain.

Yoga asanas are a technique for retraining the muscles to be able to relax. People who practice asanas often find that they need less sleep and feel more rested. This is because, when they lie down, they quickly fall into a sound sleep. Deep sleep rejuvenates body and mind, but light sleep, or the dream state, actually uses energy.

·         MENTAL RELAXATION

When the mind is constantly bombarded by stimuli, it becomes overloaded and exhausted. We may be unaware that we are doing it, but by thinking and worrying we are using up tremendous amounts of energy. The tension put on the mind by worries, whether real or imagined, can use more energy than physical work.

When worries get out of hand, energy resources are strained. Mental fatigue sets in, often resulting in wear and tear on the physical body as well. It is important to set aside some time each day for the mind to unwind and recoup its energies.

Whenever you experience mental tension, try breathing slowly and rhythmically for a few minutes while you concentrate on the breath. Yogic breathing exercises will may take conscious effort, but develop your ability to calm the mind using your own thought power. This leads to an experience of inner peace, with physical relaxation following the mental relaxation.

·         SPIRITUAL RELAXATION

Complete mental and physical relaxation come only with an inner tuning to a higher source. As long as we identify with this body and mind, we all think we can rely on no-one but ourselves. There will always be tension and worries about the future. Tuning to the divine source brings the realization that all happiness comes from within. Yoga gives the techniques for this inner tuning, enabling us to break down the boundaries that separate us from each other, and from our own Inner Selves.

6.      TAI CHI

Tai Chi is a technique that Slow, smooth body movements to achieve a state of relaxation of body and mind, it is a traditional Chinese mind-body practice made up of a series of slow, fluid movements and coordinated breathing.

It provides a host of health benefits to the practitioner. Some of these are: enhanced balance and muscle strength, improved aerobic capacity, greater coordination, relief of stress, stronger immune system, and a sense of well-being. When you practice Tai Chi, you are enhancing the flow of internal "chi" or vital life energy, and this provides significant health and wellness benefits.

Research has shown that Tai Chi is an excellent relaxation technique and can be a very useful stress management tool. Your local Adult Education Centre will run courses in Tai Chi. We discuss Tai Chi in more depth later in this session.

RELAXATION TECHNIQUES

·         SITTING-THE SHOWER

In this relaxation techniques kneel or sit down with your feet planted firmly on the ground. Imagine that you are taking a shower. Adjust the temperature and force of the imaginary water to suit. Sometimes if, for example, you are holding your energy in the upper back a strong blast of cool water may help to disperse it although some may prefer to soothe it away with a gentle stream of warm water. As the imaginary shower cascades over you, let it dissolve away any tension. Let the water wash away the stresses of the day leaving you feeling refreshed and invigorated.

·         LYING DOWN

Release tension in the whole body. Lying on your back in bed, just take your mind slowly through your entire body from top to toe relaxing your muscles one by one. First pay attention to the muscles of your face, where we sometimes hold a lot of tension without realizing it. Do you unconsciously screw up your eyes and squint?

 Maybe your teeth are clenched or you might be smiling too hard. Pay particular attention to the muscles of the jaw. Then once you have relaxed the tension there slowly work down past the neck and shoulders and down the torso. As you go surrender your weight to the bed and be aware of sinking deeper. Let go of the hips. Don't neglect the extremities. Take care to let go of the fingers and toes, taking the mind inside to see what is happening. Visit every part of the body, even the scalp.

8.     QIGONG

Qigong is an ancient Chinese healing art and is also a form of alternative Chinese medicine which blends together breathing, meditation, and gentle slow rhythmic movement. When practiced regularly, it elicits all of the components of the relaxation response while enhancing balance and flexibility. As with Tai Chi, Qigong facilitates the smooth flow of "chi" throughout the meridian pathways of the body.

Qigong helps you increase your stamina, blood circulation, immune function, flexibility, relaxation and overall quality of life through the combination of movement, meditation and awareness of the breath. This encourages and accelerates the natural healing processes of your body as you experience the Relaxation Response.

In China, it is estimated that 200 million people practice Qigong every day. Because Qigong can be used by the healthy as well as the severely ill, it is one of the most broadly applicable systems of self-care in the world.

 Qi, also phonetically spelled chi, means breath, and gong, or kung, means skill, practice, or art. In other words chi kung or qigong is literally, the yogic art of slow breathing. Its main purpose is to promote health and longevity.

A qigong yogic breathing exercise that will generate and circulate the chi energy for vibrant health, energy and longevity is also known as slow breathing, diaphragmatic breathing, deep breathing, or inaccurately, belly breathing, these yogic breathing techniques make efficient use of oxygen.

Since the brain uses up to eighty percent of the oxygen we breathe in, chi kung/qigong yogic breathing exercises not only supply oxygen to the body for energy, but also nourishes the brain with oxygen, resulting in mental clarity and alertness.

When we breathe improperly, not enough oxygen goes to the brain and we become sluggish and unable to concentrate.

If you have never done qigong yogic breathing or diaphragmatic breathing before, you need to first establish a baseline by breathing normally and counting your breaths per minute. Most people take quick shallow breaths when they breathe. When they breathe from the top half of their chest they are actually wasting more than half of their lung capacity. To compensate, they tend to breathe more rapidly, as much as twenty or more breaths per minute. After establishing a baseline of your usual breathing pattern, you need to follow these steps:

·         You can do this breathing exercise sitting or lying down. If you are sitting, make sure you're not slouching, but you should still be relaxed.

·         If you find this difficult to do, the easiest position is to lie down on your back with your hands relaxed at your sides and a book on your stomach. The book is an optional visual aid so that you can see better how your lower abdomen expands and collapses as you breathe.

·         Inhale slowly, visualizing filling your belly with air. This is why yogic breathing is sometimes inaccurately called "belly breathing". What actually happens is that when you expand your lower abdomen, you automatically pull down the diaphragm, a muscular membrane located in the solar plexus.

·         Pulling down the diaphragm allows the lungs to expand and fill up with air to their maximum capacity.

·         Pause briefly for about half a second before exhaling. As you breathe out, see your lower abdomen collapse within itself, releasing all the air.

·         Of course, air does not really come in and out of the abdomen, but for the sake of visualization, it makes the yogic breathing easier to practice, especially for beginners.

·         Remember to pause again briefly before taking the next inhalation.

·         Try this breathing exercise for a few minutes until you begin to fall into a natural rhythm: breathe in slowly, pause, breathe out slowly, and pause.

·         Then begin timing yourself for one minute: an inhalation and exhalation count together as one breath. You should find that yogic breathing is much slower than your usual breathing pattern.

·         If you are like most beginners, when you practice this breathing exercise, you should be breathing about eight breaths per minute.

·         As you get better, you will find your breathing will begin to slow down even more perceptibly to two to four breaths per minute.

·         It is also called tortoise breathing, because a tortoise breathes very slowly. It uses oxygen very efficiently, and thus is able to live a very long life.

·         When you are able to do this breathing exercise on a regular basis until it becomes unconscious and you can do it in your sleep, not only will you feel more relaxed, but you will experience a whole multitude of health benefits, including: mental clarity, better concentration, a stronger immune system and longevity.

·         When your breathing is habitually slow, you begin to gain control of normally involuntary body functions, such as heart beat, body temperature and blood pressure. Control of these functions is known as biofeedback.

It is this important because it gives you control over your health, your autoimmune system and even how long you live.

If you can slow down your heart,
you can extend your life span!

Take a look at all living creatures around you: the faster their heartbeat, the faster they age and the shorter their life span. Children grow up very quickly because they have faster heartbeats than adults. As they grow older, their hearts start to slow down and their growth rate also slows down. If you have ever looked at these children breathe, you would see how their bellies pump in and out like bellows. Little wonder they have so much energy, sleep so soundly, and we adults can barely keep up with them!

If we want to experience their energy and youth. We should practice the yogic breathing exercise. Just ten minutes a day will make a big difference to our health and well being. Healthy people practice slow breathing all the time. That is what gives them life. When you breathe from the chest up, you are cutting your breathing capacity in half and thus, your energy.

QIGONG IS EFFECTIVE IN STRESS MANAGEMENT

First, qigong emphasizes and teaches how to breathe correctly into the lower stomach. When we breathe this way consistently, our lymph systems are effectively activated, detoxifying the body and sending a gentle stream of energizing oxygen into the tissues. Activation of the lymph system automatically triggers a relaxation response throughout the body. We automatically feel balanced and "well". Qigong also activates the lymph system with off-the-body stroking movements and an emphasis on pumping the legs with up and down squatting movements.

Secondly, qigong’s strong mental emphasis on internal relaxation shifts us out of the sympathetic nervous system (associated with fight-or-flight and our normal reaction to stress) into the parasympathetic nervous system (associated with feelings of pleasure and harmony). This is so important. Over-use of the sympathetic nervous system depletes our adrenals and floods the body with toxic levels of cortisol. We literally burn ourselves out. But like rats hitting the button for more cocaine, we just can’t stop. Qigong slowly seduces us back into the gentle world of the parasympathetic and over time we build up a "body-memory" that allows us to choose a different, relaxed response to stress rather than the frazzled, knee-jerk reaction we usually employ.

Thirdly, qigong balances the meridian energy flow in the body, through scientific movement and direction of mental intention. Areas that are depleted are restored to their correct levels; areas that are excessive are "calmed down." As we become more energetically balanced, we are automatically capable of better adjusting to daily stress.

Fourthly, qigong practice builds the skill of becoming tranquil and appreciating the value of that tranquility. Qigong accomplishes this by meditative standing and sitting practices where we go deep inside and use our attention to release ourselves emotionally and psychically. Significant healing occurs at this level of qigong practice, with tremendous complications for stress management.

Lastly, qigong integrates our three major centers or "brains", the third eye area, the heart center and the stomach. In the computer age, we have become "headier" than ever, losing touch with the wisdom of our hearts and the grounding of our stomachs. Western science and organizations like HeartMath have proved that attention on the heart center can entrain the head to process emotions in a less stress-inducing manner. Through its emphasis and cultivation of all three centers, qigong ensures maximum resilience when it comes to handling stress effectively.

Qigong is like a practical course in acceptance and letting go. We learn how to conserve our energy and stay calm, whatever the pressures. We learn how to gain control of our inner being and take responsibility for enhancing the quality of our lives. These are skills you can use and apply for the rest of your life

9.     PRAYER

Prayer is the act of attempting to communicate with a deity or spirit. Purposes for this may include worshipping, requesting guidance, requesting assistance, confessing sins, as an act of reparation or to express one's thoughts and emotions.

The words of the prayer may take the form of intercession, a hymn, incantation or a spontaneous utterance in the person's praying words. Secularly, the term can also be used as an alternative to "hope". Praying can be done in public, as a group, or in private. Most major religions in the world involve prayer in one way or another.

The efficacy of prayer as a petition to a deity for physical healing has been evaluated in numerous studies, with contradictory results. There has been some criticism of the way the studies were conducted.

FORMS OF PRAYER

Various spiritual traditions offer a wide variety of devotional acts. There are morning and evening prayers, graces said over meals, and reverent physical gestures. Some Christians bow their heads and fold their hands. Some Native Americans regard dancing as a form of prayer. Some Sufis whirl. Hindus chant mantras.Orthodox Jews sway their bodies back and forth and Muslims kneel as seen on the right. Quakers keep silent. Some pray according to standardized rituals and liturgies, while others prefer extemporaneous prayers. Still others combine the two.

These methods show a variety of understandings to prayer, which are led by underlying beliefs. These beliefs may be that the finite can actually communicate with the infinite, that the infinite is interested in communicating with the finite, that prayer is intended to inculcate certain attitudes in the one who prays, rather than to influence the recipient, that prayer is intended to train a person to focus on the recipient through philosophy and intellectual contemplation, that prayer is intended to enable a person to gain a direct experience of the recipient, that prayer is intended to affect the very fabric of reality as we perceive it, that prayer is a catalyst for change in one's self and/or one's circumstances, or likewise those of third party beneficiaries, that the recipient desires and appreciates prayer, or any combination of these.

The act of prayer is attested in written sources as early as 5000 years ago. Some anthropologists, such as Sir Edward Burnett Tylor and Sir James George Frazer, believed that the earliest intelligent modern humans practiced something that we would recognize today as prayer.

PRAYER HEALING

Prayer is often used as a means of faith healing in an attempt to use religious or spiritual means to prevent illness, cure disease, or improve health. Those who attempt to heal by prayer, mental practices, spiritual insights, or other techniques claim they can summon divine or supernatural intervention on behalf of the ill.

According to the varied beliefs of those who practice it, faith healing may be said to afford gradual relief from pain or sickness or to bring about a sudden "miracle cure", and it may be used in place of, or in tandem with, conventional medical techniques for alleviating or curing diseases. Faith healing has been criticized on the grounds that those who use it may delay seeking potentially curative conventional medical care. This is particularly problematic when parents use faith healing techniques on children

10.                        HUMOR

"Laughter is a tranquilizer with
no side effects." 
     (Arnold Glasgow)

Humor is the tendency of particular cognitive experiences to provoke laughter and provide amusement. Many theories exist about what humor is and what social function it serves. People of most ages and cultures respond to humor. The majority of people are able to be amused, to laugh or smile at something funny, and thus they are considered to have a "sense of humor".

The term derives from the humoural medicine of the ancient Greeks, which stated that a mix of fluids known as humors (Greek: χυμός, chymos, literally: juice or sap, metaphorically: flavor) controlled human health and emotion.

A sense of humor is the ability to experience humor, although the extent to which an individual will find something humorous depends on a host of variables, including geographical location, culture, maturity, level of education, intelligence, and context.

The causes of health problems like anxiety and clinical depression are complex and multifactorial but, it is believed that an imbalance in certain chemicals in the brain, such as serotonin, noradrenaline, dopamine, GABA etc., are thought to be factors. These chemicals are involved in boosting mood and reducing anxiety. Chronic stress can disturb this neurochemical balance and make us more vulnerable to developing psychological health problems.

Research has indicated that just as chronic, unmanaged stress can disturb this neurochemical balance, coping techniques like humor, exercise, talking therapies, relaxation, healthy eating can have beneficial effects on the neurochemical balance.

Dr Robert Ornstein and David Sobel in their book, The Healing Brain, say we tend to think of the brain as primarily an organ of rational thought but it is also a gland. The brain manufactures many chemicals that have a potent effect on our mood and it is therefore common sense that we use every possible strategy we can that will have a beneficial effect on brain chemistry and will reduce our levels of stress, anxiety and depression.

It may seem somewhat strange to suggest that we laugh when we may feel so very low, suffering with a very serious, unfunny complicated and painful psychological health problem. Anyone who has experienced such health problems knows only too well that there is nothing distinctly funny or humorous in trying to live with such problems. One of the symptoms of depression can be loss of sense of humor.

But we don't mean for you to laugh at your illness or find something funny in your suffering, far from it. What we mean by suggesting the use of humor is to use favorite comedy video and audio tapes, books etc, that appeal to your very own individual sense of humour in order to help boost brain chemicals that will help improve your mood and reduce stress's effects upon you.

It may be difficult at first, trying to use humor, because one of the symptoms of anxiety, stress and depression can be a temporary loss of our sense of humor, but we need to try to stimulate our sense of humor, for just as our brain can produce chemicals that can make us anxious, stressed and depressed, the brain can also produce chemicals that can lift mood, and reduce stress, anxiety and depression. It's far too simplistic a notion to believe that laughing at comedy tapes will solve all our health problems on it's own, it won't, but research has shown it to be a useful strategy as part of an overall treatment package consisting of talking therapies, relaxation, medication (where needed), exercise, etc.

Even if we don't feel like laughing just by trying to laugh can help. Liz Hodgkinson in her book Smile Therapy discussed research by the French Physiologist Dr Israel Waynbaum whose research indicated that facial muscles used for smiling, showing anger, disgust etc, all trigger different chemicals in the brain. Smiling, he believed affects these hormones positively whereas all the other expressions have a negative effect. Recent research has confirmed Waynbaum's original research.

BENEFICIAL PSYCHOLOGICAL AND PHYSIOLOGICAL EFFECTS INDUCED BY REGULAR LAUGHTER

There have been many hundreds of scientific research papers written and published in prestigious, well respected medical journals that have indicated the beneficial effects of humor for psychological and physical health. Research has indicated that laughter used on a daily basis causes the following beneficial biochemical and physiological changes in our body; it lowers levels of the stress hormones cortisol, adrenaline and noradrenalin, it lowers blood pressure, induces muscles to relax, improves respiration, massages internal organs like the heart and lungs, it boosts the immune system, makes us more resistant to stress, reduces pain, calms the nervous system, improves digestion, boosts mood relieving and pain relieving internal morphine-like chemicals called endorphins, it speeds the healing process, improves circulation, helps to relieve stress, anxiety and depression, increases blood oxygenation, helps the body release the pleasure chemical dopamine, lowers heart rate. It has also been found to reduce work related sickness by 50% by improving our psychological and physiological health.

Chronic stress increases our blood pressure, weakens our immune system and makes us more vulnerable to suffering colds, flu, glandular fever, herpes types infections, increases cortisol levels (a chemical thought to be one factor involved in causing/exacerbating depression and anxiety by affecting serotonin levels)

HOW OFTEN SHOULD WE USE LAUGHTER

In order to gain the therapeutic benefits of laughter it has to be used regularly on a daily basis. To achieve this you could build up your own home comedy library of your favorite comedy videos, audiotapes and books. In the USA a number of hospitals now realize the therapeutic benefits of humor and have humor libraries where patients can borrow video/audio tapes and books of their favorite comedians.

11.                        HYPNOSIS

Hypnosis is the induction of a deeply relaxed state, once in this state, sometimes called a hypnotic trance, patients are given therapeutic suggestions to encourage changes in behavior or relief of symptoms. For example, in a treatment to stop smoking a hypnosis practitioner might suggest that the patient will no longer find smoking pleasurable or necessary. Hypnosis for a patient with arthritis might include a suggestion that the pain can be turned down like the volume of a radio.

DEFINITION OF TERMS RELATING TO HYPNOSIS

Hypnotic trance : deeply relaxed state with increased suggestibility   and suspension of critical faculties

Direct hypnotic suggestion : Suggestion made to a person in a hypnotic   trance that alters behavior or perception while the trance persists   (for example, the suggestion that pain is not a problem for a   woman under hypnosis during labor)

Post-hypnotic suggestion : Suggestion made to a person in a hypnotic   trance that alters behavior or perception after the trance ends (for   example, the suggestion that in the future a patient will be able to   relax at will and will no longer be troubled by panic attacks)

What happens during  hypnosis?

In hypnosis, patients normally see practitioners by themselves for a course of hourly or half hourly treatments. Some general practitioners and other medical specialists use hypnosis as part of their regular clinical work and follow a longer initial consultation with standard 10-15 minute appointments. Patients can be given a post-hypnotic suggestion that enables them to induce self hypnosis after the treatment course is completed. Some practitioners undertake group hypnosis, treating up to a dozen patients at a time for example, teaching self hypnosis to antenatal groups as preparation for labour.

Self hypnosis can be taught to pregnant women as preparation for labour.

·         The primary uses of hypnosis and relaxation techniques are in anxiety, in disorders with a strong psychological component (such as asthma, and in conditions that can be modulated by levels of arousal (such as pain). They are also commonly used in programmes for stress management.

·         There is good evidence from randomized controlled trials that both hypnosis and relaxation techniques can reduce anxiety, particularly that related to stressful situations such as receiving chemotherapy. They are also effective for panic disorders and insomnia.

SELF HYPNOSIS

Self-hypnosis is when you hypnotize yourself. This is often more practical as a stress management tool than normal hypnosis, as you do not need to have a hypnotist present. self-hypnosis can usefully be used as a part of a daily stress management routine.

USING THE TOOL:

·         First, decide if you want to use affirmations as part of your self-hypnosis session (you will still be able to relax deeply if you do not use them). If you do, then prepare the affirmations you want to use before you start the session, as you will not want to think about them once you have reached a state of deep relaxation!

·         Next, find somewhere comfortable and quiet, and sit down.

·         Now, relax your body. A good way of doing this is to close your eyes and imagine waves of relaxation running down your body from your scalp downwards, washing out stress.

·         Let the waves run in time with your breathing, first washing down over your head, then your neck, then your torso, then arms, and finally your legs. Feel the muscles in your body relaxing as the waves of relaxation wash over them.

·         The next step is to use suggestion to deepen the state of relaxation. This can be as simple as saying something like: “I am feeling relaxed and comfortable to yourself. With every breath I am becoming more relaxed and more comfortable…" Alternatively, use the traditional approach of suggesting sleepiness: "I am tired and sleepy. I can feel the heaviness in my arms and legs. I am more and more tired…"

·         Once you feel completely relaxed, use the affirmations you have prepared. Mix these in with the relaxation suggestions.

·         Typical self-hypnosis sessions can last between 15 and 25 minutes; however, they can last for as long as you like.

12.      GUIDED IMAGERY OR VISUALIZATIONS

Imagery is the most fundamental language we have. Everything you do, the mind processes through images. When we recall events from our past or childhood, we think of pictures, images, sounds, pain, etc. It is hardly ever be through words.

Images aren't necessarily limited to visual but can be sounds, tastes, smells or a combination of sensations. A certain smell, for example, may invoke either pleasant or bad memories in you. Similarly, going to a place where you had a bad accident may instantly invoke visions of the accident and initiate flight or fight response. Think, for example, of holding a fresh, juicy lemon in your hand. Perhaps you can feel its texture or see the vividness of its yellow skin. As you slice it open, you see the juice squirt out of it. The lemon's tart aroma is overwhelming. Finally, you stick it in your mouth, suck on it and taste the sour flavor as the juices roll over your tongue.

More than likely, your body reacted in some way to that image. For example, you may have begun to salivate!!

Imagery is the language that the mind uses to communicate with the body. You can't really talk to a wart and say 'Hey, go away,' because that's not the language that the brain uses to communicate with the body. You need to imagine that wart and see it shrinking. Imagery is the biological connection between the mind and body. As we will see, this is extremely useful in mind body healing.

Imagery Can Involve Negative Visualizations Too

Unfortunately, many of the images popping into our heads do more harm than good. In fact, the most common type of imagery is worry. Because when we worry, what we worry about exists only in our imaginations

It is estimated that an average person has 10,000 thoughts or images flashing through his mind each day. At least half of those thoughts are negative, such as anxiety of a coming speech, job related anxiety, etc. If uncontrolled, a steady dose of worry and other negative images can alter your physiology and make you more susceptible to a variety of ailments, ranging from acne to arthritis, headaches to heart disease, ulcers to urinary tract infections.

Your thoughts have a direct influence on the way you feel and behave. If you tend to dwell on sad or negative thoughts, you most likely are not a very happy person. Likewise, if you think that your job is enough to give you a headache, you probably will come home with throbbing temples each day. This is just another clear example of the power the mind exerts over the body.

But if you can learn to direct and control the images in your head, you can help your body heal itself. Our imagination is like a spirited, powerful horse. If it's untamed, it can be dangerous and run you over. But if you learn to use your imagination in a way that is purposeful and directed, it can be a tremendously powerful vehicle to get you where you want to go, including to better health.

Your imagination can be a powerful tool to help you combat stress, tension, and anxiety. You can use visualization to harness the energy of your imagination, & is an effective method, especially when combined with physical relaxation methods such as deep breathing.

Steven Covey, in his runaway best seller, "Seven Habits of the Most Effective People, suggested that we can use our right brain power of visualization to write an affirmation that will help us become more congruent with our deeper values in our daily life.

 According to Covey, a good affirmation has five basic ingredients:

·         It's personal,

·         It's positive,

·         It's present tense,

·         It's visual, and

·         It's emotional.

Using these principles an affirmation may look like the following:

"It is deeply satisfying (emotional) that I (personal) respond (present tense) with wisdom, love, firmness, and self-control (positive) when my children misbehave."

Covey then suggest that you visualize with this affirmation for a few minutes each day.

"I can spend a few minutes each day and totally relax my mind and body. I can think about situations in which my children might misbehave. I can visualize them in rich detail. I can feel the texture of the chair I might be sitting on, the floor under my feet, the sweater I'm wearing. I can see the dress my daughter has on, the expression on her face. The more clearly and vividly I can imagine the detail, the more deeply I will experience it, the less I will see it as a spectator."

Then I can see her do something very specific which normally makes my heart pound and my temper start to flare. But instead of seeing my normal response, I can see myself handle the situation with all the love, the power, the self-control I have captured in my affirmation. I can write the program, write the script, in harmony with my values, with my personal mission statement. And if I do this, day after day my behavior will change.

STEPS

·         Untense those Muscles

·         Breathe deeply and exhale slowly 3 or 4 times

·         Now, sitting comfortably, and breathing deeply, close your eyes.

·         Think of a safe place for you -- beach, mountains, golf course -- wherever you feel relaxed.

·         Continue breathing and paint a picture in your mind of this safe place.

·         Feel a cool breeze against your skin, the sun's warmth, the sounds of birds. You are the artist here, create an environment that is calming for you.

·         Feel the quiet.

·         Now beginning with your toes, flex and then relax each muscle set.

·         Visualize your toes growing less tense and then looser.

·         Now move to the ankles, loosen them and then allowing them to relax, move on to your calves.

·         Continue in this manner, repeating as necessary, until you feel totally relaxed and ready to take in some new material.

IMAGERY TECHNIQUES

Several different types of imagery are used depending on the application. Most visualization techniques begin with relaxation, followed by summoning up a mental image. In one simple exercise known as painting, you close your eyes, cover them with your palms, and concentrate on the color black. Try to make the color fill your whole visual field, screening out any distracting images. To reduce stress, try concentrating first on a color you associate with tension, and then mentally replace it with one that you find soothing; for example the color red changing to blue. Or you may find it more relaxing to picture a peaceful natural scene, such as the unruffled surface of a pond, gently rolling hills, a serene waterfall, evening in a beach watching the sun set, etc.  We will look at the important ones here

·         Guided Waking Imagery.

In this technique, devised by the psychoanalyst Leuner, the patient it taught to visualize a standard series of scenes such as a meadow, a mountain, a house, and a swamp. Later, the patient's imaginings are examined for sources of conflict, irrational beliefs, and interpersonal problems.

·         Autogenic Abreactions.

Here the patient is asked to assume an attitude of passive acceptance toward his mental experiences. In this condition, the patient is to verbalize, without restriction, all the thoughts, feelings, and sensations that occur to him. Strong affect, often with marked emotional and facial involvement is likely to emerge. The session continues until the effective discharge has run its course.

·         Covert Sensitization.

This technique is based on the reinforcement paradigm. It postulates that imagery processes can be modified according to the same principles that govern the modification of overt, visible behavior. In covert sensitization, the patient first imagines engaging in some behavior he wishes to change, say, an addiction. This is quickly followed by the imagining of a highly unpleasant event. Thus, the addictive behavior becomes paired with a highly aversive event and therefore is less likely to occur in the future.

·         Covert Behavior Rehearsal.

In this method, the individual systematically visualizes the desired correct coping behavior. This technique has seen much use in sports

13.   MUSIC

Music has a profound effect of people, both emotionally and physically. Because of this, music can be a powerful tool for relaxation and stress relief.

These days, music for relaxation is being reinvented in a big way. Music has a very strong therapeutic influence on the mind. Different tempos can evoke corresponding moods in the mind. With advances made in the field of music therapy, it is now possible to get music CDs that are specially designed to relieve stress, evoke positive thoughts, assist meditation or bring freedom from pain. Listening to music is a great way to unwind. It is also less expensive and the effect is quiet immediate.

Music therapy is a popular and growing field for good reason: music can reduce stress, aid health, and carry many health benefits, and music therapists can harness the power of music to help their clients relieve pain, reduce stress and anxiety, and see many other benefits