Introduction to Relaxation TechniquesLesson 3 Lecture

Lesson Summary: This lesson focuses on what relaxation techniques are, important things to remember, information regarding relaxation techniques, how they work, what the research is, what the side effects and risks may be, and the training, licensing, and certification that may be required for those who teach relaxation techniques. As with the first two lessons we had on the last two Monday nights, if any of you have experience(s) with relaxation techniques, you will have an opportunity to share those experiences with the rest of us. The last 30 minutes will be a question and answer period for you to bring up anything you didn’t understand or have concerns with. Thanks for coming out again tonight for Lesson 3 and for your interest in relaxation techniques.

Lesson Content: What Are Relaxation Techniques? Relaxation techniques use numerous methods, for example, progressive relaxation, guided imagery, biofeedback, self-hypnosis, and deep breathing exercises. The objective of all these methods is the same, that is to consciously stimulate the natural relaxation response of the body (NIH National Center for Complementary and Alternative Medicine, 2013). This is typically indicated by relaxed breathing, reduced blood pressure, and a feeling of calm and well-being. Relaxation techniques are also known as relaxation response techniques and might be used by certain individuals to release tension and to offset the harmful effects of stress. Additionally, relaxation techniques can be used to cause sleep, decrease pain, and calm emotions (NCCAM, 2013).

Important Things to Remember Relaxation techniques can be a useful part of a general treatment plan aimed at alleviating anxiety, depression, and some types of pain. Certain research indicates that these techniques could also help with other conditions, for example, ringing in the ears and overactive bladder. The ability of these relaxation techniques to help with illnesses such as high blood pressure and asthma is not clear at the present time (NCCAM, 2013). Relaxation techniques are usually safe, but they should not be used in place of scientifically confirmed treatments or to delay visiting a health care provider relating to a medical problem. It is good to inform all of your health care providers about any complementary health methods you are using. Provide them with a complete picture of what you are doing to take care of your health because that will make sure you receive coordinated and safe care (NCCAM, 2013).

Information Regarding Relaxation Techniques Relaxation is not just a state of mind because it actually physically alters your bodily functions. A relaxed body typically has slower breathing, blood pressure and

oxygen consumption is reduced, and certain individuals have indicated that they experienced an enhanced sense of well-being. This is the relaxation response we spoke about earlier. Relaxation response techniques could possibly offset the consequences of long-term stress, which could add to or exacerbate many health problems, such as depression, digestive disorders, headaches, high blood pressure, and insomnia (NCCAM, 2013). Relaxation techniques frequently use a combination of breathing and focused attention to calm the mind and the body. The majority of methods involve just a little training from a book or an experienced practitioner before they can be accomplished without any help. Relaxation techniques might be most useful when they are practiced on a regular basis and in combination with good nutrition, regular exercise, and a strong social support system (NCCAM, 2013).

Some relaxation response techniques I wanted to go over with you are: Autogenic training - With this method, you have to focus on the physical

sensation of your own breathing or heartbeat and imagine your body as warm, heavy, and/or relaxed.

Biofeedback – This method of relaxation employs electronic devices to instruct you on how to consciously stimulate the relaxation response.

Deep breathing or breathing exercises - When using this method to relax, you have to consciously slow your breathing and focus on taking regular and deep breaths (NCCAM, 2013).

Guided imagery - This method is accomplished by having you focus on pleasing images to take the place of negative or stressful feelings in order for you to relax. Guided imagery can be focused by you or a practitioner by way of storytelling or images intended to evoke mental images. Another name for guided imagery is visualization.

Progressive relaxation – This method is also known as Jacobson’s progressive relaxation or progressive muscle relaxation. This relaxation method involves you focusing on tightening and relaxing all muscle groups. Progressive relaxation goes frequently in combination with guided imagery and breathing exercises.

Self-Hypnosis – With this method, you stimulate the relaxation response with a phrase or nonverbal cue known as a suggestion (NCCAM, 2013).

In addition, mind-body methods such as meditation and yoga are at times thought to be relaxation techniques. I have some links to websites here that you can go to if you want to read more about these practices from the National Center for Complementary and Alternative Medicine's (NCCAM) fact sheets, Meditation: An Introduction and Yoga for Health: An Introduction (NCCAM, 2013).

How Do Relaxation Techniques Work?

I wanted to explain to the class how these relaxation techniques may work. In order to know how consciously stimulating the relaxation response could affect your health, you first have to understand how your body responds to stress, which is completely opposite from relaxation. When you are stressed out, your body secretes hormones that elicit the “fight-or-flight response” (NCCAM, 2013). At that point, your heart rate and breathing rate increase and blood vessels narrow, which restrict blood flow. The fight-or-flight response lets energy flow to areas of your body that need to take action, such as the muscles and the heart. Even though this response may be useful for a short period of time, there is evidence that emotional or physical harm can occur when your body stays in a stressed out state for a long period of time (NCCAM, 2013).

Additionally, stress that lasts for months or years can decrease your body’s ability to fight off sickness and cause or exacerbate certain health conditions. Chronic stress can cause you to develop high blood pressure, headaches, and stomach aches. Stress can exacerbate certain conditions, for example, asthma and has also has been associated with depression, anxiety, and additional mental illnesses (NCCAM, 2013). In comparison to the stress response, the relaxation response slows down your heart rate, decreases blood pressure, and reduces oxygen consumption and stress hormones levels. Since relaxation is the opposite of stress, the thought is that when you voluntarily elicit the relaxation response by using relaxation techniques regularly it could offset the negative consequences of stress (NCCAM, 2013).

Status of Research on Relaxation Techniques Research from the last 30 years has indicated there is considerable interest in the relaxation response and how stimulating it could benefit your health. Studies have concentrated mainly on illness and circumstances where stress may have caused a condition or was a factor that exacerbated the condition (NCCAM, 2013). Researchers have not found any considerable change in results from relaxation techniques being used during cardiac catheterization, but patients did experience less distress before the procedure was done. In the future, research may study whether there can be any long-term influences on outlook and recovery (NCCAM, 2013). Several studies of relaxation therapy and health have monitored only a small number of patients for weeks or months. Longer studies that use more participants could disclose more information regarding the cumulative effects of regular usage of relaxation techniques. At the present time, research has looked at relaxation techniques for a number of conditions (NCCAM, 2013).

I will be providing handouts that you can read at home that list several of these conditions and what relaxation techniques are suggested to use with them.

Side Effects and Risks

Relaxation techniques are usually considered safe for healthy people. Rare reports have surfaced that indicate some relaxation techniques could cause or exacerbate symptoms in people with epilepsy or particular psychiatric disorders, or with a history of abuse or trauma (NCCAM, 2013). Individuals with heart disease need to talk to their health care provider prior to getting involved in progressive muscle relaxation. Relaxation techniques are frequently used as a component within a treatment plan and not just as the only treatment method for serious health situations (NCCAM, 2013).

Training, Licensing, and Certification No formal credential or license is necessary for practicing or teaching the majority of relaxation techniques. In spite of this, the techniques can be used or taught by licensed professionals, including physicians, recreational therapists, and psychologists (NCCAM, 2013).

This is the end of our lesson for tonight on relaxation techniques. If you have any questions or concerns, we have 30 minutes to discuss them and I will be providing you with handouts that cover the information we went over in class. I hope you all have learned something that will help you now and in the future regarding how these CAM therapies can benefit you and your families. Thanks again for coming out tonight and I hope you have enjoyed this three week class on CAM, yoga for health, and relaxation techniques.

Reference:NIH National Center for Complementary and Alternative Medicine (NCCAM). (2013). Relaxation techniques for health: An introduction. Retrieved from: http://nccam.nih.gov/health/stress/relaxation.htm

Reference for the Relaxation Techniques handout:NIH National Center for Complementary and Alternative Medicine (NCCAM). (2013). Relaxation techniques for health: An introduction. Retrieved from: http://nccam.nih.gov/health/stress/relaxation.htm