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The experience of relaxation is essential to counteract the
harmful effects of chronic stress on the body. Through the
regular practice of relaxation techniques, one can begin to
reverse this cumulative, damaging proceess, and engage the body's
incredible potential for self-healing.
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Herbert Benson, M.D., Harvard Professor and stress reduction
specialist, first coined the phrase "Relaxation Response" in the
early 1970s to describe the physiological and mental changes that
occur when one consciously relaxes. In The Wellness Book he
writes that the relaxation response is "a physiological state
characterized by a slower heart rate, metabolism, rate of
breathing, lower blood pressure, and slower brain wave patterns."
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Here are some of the beneficial changes that occur when your body
is in the relaxation response:
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Heartbeat and respiration are slowed.
Oxygen consumption is markedly reduced.
The expiration of carbon dioxide drops.
Blood pressure becomes stable.
Blood lactate levels (which some researchers believe
are associated with anxiety attacks) decline steeply.
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There are many tested techniques which encourage this state of
profound rest and release. We will
describe the most important of these skills, and give you
practical instruction on how to do them.
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1. Rhythmic, Deep, Diaphragmatic Breathing
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The first and most important stress reduction tool is "right
under your nose" and as close as your breath. When you focus on
slow, deep breathing, the inhalation fills your lungs and causes
your lower belly to expand as the diaphragm drops downward into
the softness of your relaxed belly.
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Try it right now:
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Relax your body and release any signs of tension. Allow your
tongue and jaws to relax. Drop your shoulders away from your
neck. Notice your breathing just as it is. Then take a deep,
full breath, allowing the breath to move all the way down
into the lower belly. It is helpful to imagine that there is
a small balloon in the belly. As you breathe in, let that
balloon gently inflate. As you breathe out, feel how the
balloon gently deflates.
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Take in several of these slow, gentle, deep breaths. Then
begin to notice that there is a slight pause that naturally
occurs at the end of each exhalation. Allow yourself to wait
here without rushing to take the next in-breath. Let the next
inhalation surface when your body is ready to welcome it.
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Enjoy the soothing tranquility of the pause. Float peacefully
in the silence between outbreath and inbreath, letting the
breath happen by itself.
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If you are just learning diaphragmatic breathing, it can be
helpful to begin by lying on your back with your knees bent. In
this position, you can more easily feel how the belly rises with
inhalation and falls with exhalation. You can also place your
hands on your abdomen and let yourself breathe into their warmth,
feeling how the hands rise with in-breath and fall with out-
breath.
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Another great way to find deep belly breath is to lie on your
belly. In this position, the only way you can breathe is
diaphragmatically!
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Finally, it can sometimes be helpful to let yourself sigh out
loud with the exhale. Sounding is a useful way to let go of
stress and tension.
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Deep diaphragmatic breathing has a profound effect on the body.
Just three minutes of soft-belly breathing can shift your body
out of stress response mode into the relaxation response!
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2. Body Scan
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A guided body scan - which seeks to find and release muscular
tensions - promotes deep relaxation, as most of us carry
unnecessary tightness in some of our muscles. The location of
chronic muscle tension can vary from person to person.
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In a body scan, you move your attention into different parts of
your body and release any felt sensations of tension or
discomfort. With practice, you can become more aware of your
tension and find ways to release it. Letting go of physical
tension promotes soothing and a calm, tranquil mind.
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Try a "mini-body scan" right now as you are reading.
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Start with deep, relaxed breathing. Then when you are ready,
move your attention sequentially through your body, starting
at your head and slowly moving down to your toes. Within each
section of your body, pause a moment and scan for tightness,
tension, or chronic pain. Begin to allow yourself to let go
of any discomfort or tension that you notice.
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You can also visualize sending the warmth of your in-breath
into the discomfort, and then, with the out-breath, release
and dissolve the tension.
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Physical relaxation - the release of muscular tension - in the
body promotes the relaxation response. Your heartrate, breathing
and metabolism slow and your blood pressure becomes lower. Your
mind becomes tranquil and relaxed, free of anxiety - and is no
longer sending the signals that release the stress hormones to
flood throughout your body.
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As you are learning these methods, or if you want a more
structured experience it is often helpful to work with a teacher
or to use a guided meditation CD. This will help you to stay
focused on your breath and to pay attention to parts of your body
which might otherwise be overlooked in the body scan.
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My new 2-CD set, The Alchemy of Peace and Love, contains a
detailed body scan and relaxation meditation, with soothing music
to help the relaxation process.
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3. Centering Meditation
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In centering meditation, we focus our attention on a word or
phrase to enhance the sense of relaxation while breathing
deeply, slowly and evenly. The words you choose can have deep
personal meaning, be neutral or simply be pleasing sounds.
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One approach with this kind of structured meditation is to say
one word or phrase to yourself as you breathe in and another as
you breathe out. Here are some examples for you to try right
now:
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As you breathe in, mentally say to yourself: At
As you breathe out, mentally say to yourself: Peace
With the inhale, saying: Let
With the exhale, saying: Go
Breathing in: Deep
Breathing out: Slow
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Another way to use centering meditation is to repeat the word or
phrase each time you breathe out. Here are some examples of
words or phrases you might repeat to yourself in this way:
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Rest
Relax
Calm
One
Wind
Now
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You can also practice centering meditation by counting breaths.
To do this, simply count each time you breathe out, You can count
up to ten and start over again. When you lose track of the
count, start over again at 1.
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If thoughts, feelings or distractions arise, just let them pass
on by and gently bring your attention back to the repetitive
word, phrase, or counting.
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4. The Practice of Mindfulness
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Mindfulness is the discovery of what the essayist, Henry David
Thoreau, referred to as the "bloom of the present moment." This
practice can provide an experience of the relaxation response as
you learn to be in the present with non-judgmental, moment to
moment awareness. It allows you to become centered and fully
engaged in your life as it unfolds.
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Mindfulness can be practiced formally or informally. In the
formal practice of mindfulness, you start with attention on the
physical ensations that come with breathing. That is followed by
a widening of focus as you begin to be aware of sounds,
sensations, thoughts, experiences or feelings. As you become
aware of what is within you and around you, you can learn to
consider and embrace what is present without judgment, without
trying to change it or move away from it.
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Mindfulness is best practiced with awareness of the breath. As
you breathe, you observe the thoughts or feelings that arise
without reacting to them. Then, using the rhythm of your breath,
simply name and acknowledge what you observe, and continue
focusing on the breath. In this way, the breath becomes an
ongoing anchor to the present moment, and the interruptive
thought or feeling fades from awareness.
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This process has been likened to sitting on the bank of a stream,
focusing on the breath. As a leaf or a stick floats by, it
enters conscious awareness. The leaf is observed, noted, and then
it floats down the stream out of view. The observer returns to
the focus on the breath.
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Some examples are:
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Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.
Breathing in, I am sad (or happy, worried, afraid, etc.)
Breathing out, I am still sad, etc.
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With this approach, we stop thinking about what has triggered
the emotion and simply name and breathe it.
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A less formal approach to mindfulness involves bringing your full
awareness to any task in which you are engaged, or to any moment
that is occurring in your day. Whether you are eating, walking,
driving, or getting dressed, you can proceed with the task or
pleasure at hand, being fully absorbed in it while maintaining
the awareness of your breathing. You can engage your senses
fully and savor sensations that you notice.
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Breathing in, I know that I am taking a shower.
Breathing out, I hear the rushing sounds of the water.
Breathing in, I notice the sensation of the warm water on my
body.
Breathing out, I see the swirling patterns of steam.
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With this informal approach - bringing mindful awareness to
what is happening in the moment - we cease the stress-inducing
habit of multi-tasking and allow ourselves to be fully engaged in
what is at hand. Only then can we be fully alive -- present to
our lives!
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5. Visualization or Guided Imagery/Meditation
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Visualization and Guided Meditation is a powerful, creative and
engaging way to soothe yourself and move into the state of deep
rest and relaxation. It is a powerful tool for changing your
life. Through visualization you can intentionally use your
imagination to change your behavior, help your mind and body to
heal, and alter the way you feel.
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In her book, Staying Well With Guided Imagery, Belleruth
Naparstek says that Guided Imagery is "a kind of directed,
deliberate daydreaming, . . . a safe and effective method of
utilizing your sensory imagination." This helps you relax so
that your mind and body may rest and recover from the ravages of
chronic stress.
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Imagery works because your body doesn't fully distinguish between
evocative, sensory images and real events. Therefore, when one
is in a state of deep relaxation, the images we choose to focus
on can be potent and real to the body.
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One way to start the practice of visualization is to use an
audio CD, either one that is professionally produced or your own
recording of a chosen meditation script. You can also practice on
your own by bringing to mind an image that you find relaxing -- a
soothing image of a favorite place or a happy experience. Breathe
slowly and deeply as you use all of your imaginal senses
to create and savor your chosen image.
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My new 2-CD set, The Alchemy of Peace and Love, is a visualization and guided meditation, accompanied by original, soothing music
to help the relaxation process.
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6. Walking Meditation
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A slow, mindful walk helps to center and relax you. Walking
Meditation is practicing mindfulness and meditation while walking
- a kind of stillness in motion. A wonderful book on walking
meditation is The Long Road Turns to Joy by Thich Nhat Hanh.
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Here are some suggestions for walking meditation:
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Walk slower than your usual pace. As you walk, notice
your breath. See if you can enjoy each step - walking to
walk rather than walking to arrive at some destination.
Feel the nourishment of each inhalation; with each
exhalation, let go of tension in your shoulders, as you
also let go of burdensome worry.
Be aware of all the sensations in your body. Notice
the feel of your feet as they make contact with the
ground. Feel the sensation as the heel of one foot
strikes the ground and the toes of the other foot begin
to lift off.
Feel the inter-related movements in the motion of
walking: shifting the center of gravity forward as you
lean into the next step; pushing off with the toes of the
rear foot as you swing the foot forward; contacting the
ground with your heel. Notice how the weight of your
body is focused on different areas of the load-bearing
foot, moving from heel to ball of the foot to the toes.
Give your focused attention to all the sensations of
walking in your feet, your legs and your carriage. As
humans, we've invested a lot of evolutionary time in
learning to walk upright. It is a complex and amazing
phenomenon -- allow yourself to marvel at it!
Blend together awareness of your breath, your body's
movement and the peace and beauty of the present moment.
See if you can fully be with each step, each breath. If
you can do it for one step, one cycle of breath, you can
do it for the next and the next and the next.
As you breathe in, take a step and say to yourself
"Just." As you breathe out,take another step and say
"This."
You can also step to the words,"present moment, only
moment." Using words and phrases such as these will help
you to stay centered and present in the now.
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7. Meditation in Motion: Tai Chi, Qigong, Yoga
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There are other ways of creating the experience of inner stllness
through posture and motion. When you practice any of these
movement meditations you benefit from motion coupled with
awareness of the breath. Breath is the key to mindful movement
and the bridge between the body and the mind.
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Tai Chi
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Tai Chi 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 health and wellness benefits.
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Qigong
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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 ehnancing balance and flexibility. As with Tai
Chi, Qigong facilitates the smooth flow of "chi" throughout the
meridian pathways of the body.
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By increasing stamina, improved blood circulation, enhanced
immune function, flexibility, relaxation and overall quality of
life through the combination of movement, meditation and breath
regulation that is Qigong, you encourage and accelerate the
healing process.
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In China, it is estimated that 200 million people practice Qigong
everyday. 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.
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Yoga
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Yoga is an ancient system of movement and philosophy based on
teachings that began in India an estimated 5,000 years ago. Most
people in the West are more familiar with the physical form of
yoga, a system of physical postures designed to create proper
alignment in your body.
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The physical postures, breathing exercises and meditation
practices of yoga have been proven to reduce stress, lower blood
pressure, regulate heart rate, and even retard the aging process.
Yoga practice increases flexibility and coordination, releases
muscle tension, and enhances tranquility. It is an excellent
way to develop body awareness and elicit the Relaxation Response.
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Try it! |
You can experiment with movement meditation right now as you sit
in your chair! Slowly stretch through your upper body by
extending up through the spine as you read these words. Let your
shoulders drop away from your neck. Feel the grace and strength
in your sitting posture. Relax your eyes and drop your tongue
onto the floor of the mouth. Soften your jaw. Slowly raise your
arms from your sides and extend them over your head as you
inhale. Then, slowly lower your arms as you exhale. Repeat that
motion with awareness of your breathing three times. After you
have finished, what do you notice?
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Summary
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We unwittingly elicit the Stress Response in our bodies through
holding chronic muscle tension; through anxiety, worry, and
catastrophic thinking; through lack of exercise and proper sleep;
through a hectic, fast-paced stressful lifestyle. The Stress
Response leads to a compromised immune system, greater
vulnerability to disease, and to more rapid aging.
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The antidote to the Stress Response is -- the Relaxation
Response, which undoes the harmful effects that result from the
body being chronically "revved-up", as if to fight or flee from
danger.
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Take a little time, today, to practice one or more of the
relaxation techniques described in this article. Twenty minutes
of Relaxation Response per day can reverse the effects of chronic
stress. Give yourself this gift -- you'll be glad you did.
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