For many of us, relaxation means zoning out in front of the TV at the
end of a stressful day. But this does little to reduce the damaging
effects of stress. To effectively combat stress, we need to activate the
body's natural relaxation response. You can do this by practicing
relaxation techniques such as deep breathing, meditation, rhythmic
exercise, and yoga. Fitting these activities into your life can help
reduce everyday stress and boost your energy and mood.
The relaxation response: Bringing your nervous system back into balance
Stress is necessary for life. You need stress for
creativity, learning, and your very survival. Stress is only harmful
when it becomes overwhelming and interrupts the healthy state of
equilibrium that your nervous system needs to remain in balance.
Unfortunately, overwhelming stress has become an increasingly common
characteristic of contemporary life. When stressors throw your nervous
system out of balance, relaxation techniques can bring it back into a
balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response.
When stress overwhelms your nervous system your
body is flooded with chemicals that prepare you for "fight or flight."
While the stress response can be lifesaving in emergency situations
where you need to act quickly, it wears your body down when constantly
activated by the stresses of everyday life. The relaxation response
puts the brakes on this heightened state of readiness and brings your
body and mind back into a state of equilibrium.
Producing the relaxation response
A variety of different relaxation techniques can help
you bring your nervous system back into balance by producing the
relaxation response. The relaxation response is not lying on the couch
or sleeping but a mentally active process that leaves the body
relaxed, calm, and focused.
Learning the basics of these relaxation
techniques isn’t difficult, but it does take practice. Most stress
experts recommend setting aside at least 10 to 20 minutes a day for
your relaxation practice. If you’d like to get even more stress relief,
aim for 30 minutes to an hour. If that sounds like a daunting
commitment, remember that many of these techniques can be incorporated
into your existing daily schedule—practiced at your desk over lunch or
on the bus during your morning commute.
Finding the relaxation technique that’s best for you
There is no single relaxation technique that is best
for everyone. When choosing a relaxation technique, consider your
specific needs, preferences, fitness level, and the way you tend to
react to stress. The right relaxation technique is the one that
resonates with you, fits your lifestyle, and is able to focus your mind
and interrupt your everyday thoughts in order to elicit the relaxation
response. In many cases, you may find that alternating or combining
different techniques will keep you motivated and provide you with the
best results.
How you react to stress may influence the relaxation technique that works best for you:
How do you react to stress?  |
| Do you tend to become angry, agitated, or keyed up? |
| You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery |
| Do you tend to become depressed, withdrawn, or spaced out? |
| You may respond best to
relaxation techniques that are stimulating and that energize your
nervous system, such as rhythmic exercise |
| Do you tend to freeze-speeding up internally, while slowing down externally? |
| Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you |
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques
such as meditation or progressive muscle relaxation will give you the
space to quiet your mind and recharge your batteries. If you crave
social interaction, a class setting will give you the stimulation and
support you’re looking for. Practicing with others may also help you
stay motivated.
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