Natural Methods of Therapy-relaxation Techniques

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An effective way to reduce stress in the body is through certain disciplines that fall under the heading of relaxation techniques.

Just as we are all capable of mounting and sustaining a stress reaction, we have also inherited the ability to put our bodies into a state of deep relaxation, called the 'relaxation response'. In this state, all the physiological events in the stress reaction are reversed: the pulse slows down, blood pressure falls, breathing becomes slower, and the muscles relax.

But whereas the stress reaction is automatic, the relaxation response has to be deliberately induced. Fortunately, there are many ways of doing this. Sitting quietly in a park or beside the fireplace, gently petting the family cat, reclining on the sofa and other restful activities can generate this state. There also are specific skills that can be learned that are efficient and beneficial.

A state of deep relaxation achieved through meditation or self-hypnosis is actually more physiologically restful than sleep. These techniques are best learned through formal training courses, which are taught in a variety of places. Books and relaxation tapes can be used when courses are not available or are beyond your budget.

On days when exercise is not possible, relaxation techniques are an excellent way to bring down the body's stress level. Whereas exercise dissipates stress energy, relaxation techniques neutralize it, producing a calming effect. As little as 20 minutes once or twice per day confers significant benefit.

Planning ahead

Making time in a busy schedule is probably the hardest of all the relaxation criteria to satisfy. You may need to obtain the cooperation of your friends, family or colleagues. If people close to you see you disappearing behind a locked door for twenty minutes or so, they may start wondering... so explain to them what you are doing.

You may have to endure a bit of leg-pulling until other people come to appreciate the importance of it to you. If you fail to get support, then you will have to change your itinerary (or your friends).

Choose a time when you are least likely to be disturbed: early morning or late at night, if necessary. You should prepare yourself for relaxation by exercising moderately for five to ten minutes beforehand. You should also exercise moderately for up to three minutes afterwards to help you reorientate. Twenty minutes is the minimum time to spend on this three-part routine.

Get comfortable

It is up to you to ensure that you relax in a completely disturbance-free atmosphere. There must be no radio, no TV, no background music, no incense. Turn on the telephone answering machine and turn down the ringer if it is in the same room. It is best to avoid meals just before relaxation.

Find a comfortable chair in which to sit. Your back and neck should be straight, your shoulders not hunched forward. Your hands should rest comfortably in your lap half open. Your feet should be on the floor and your legs should not be crossed, just sit naturally.

Next make sure there is nothing in the room to distract you, such as insects, draughts, direct sunlight. If you're relaxing in a group do so with experienced people-there's nothing less conducive to relaxation than an outburst of giggles from your flatmate or the person who shares your office.

Loosen off tight clothing like belts, ties and shoe laces. If you must lie down to get comfortable, rest your hands about an inch away from your body either side and don't cross your legs. Physical discomfort of any sort will provoke the secretion of adrenaline to spur you into remedial action, creating a sense of restlessness. Listen to what your body is trying to tell you about avoidable discomfort in your posture and remove the source before you go on.