'Relaxation Rationale'
Relaxation- What is it?
Relaxation is a state of mind and body that is the opposite of Stress. Because a person’s mind and body cannot be both stressed and relaxed simultaneously, the states of Relaxation and Stress are incompatible, that is to say that they cannot occupy the mind and body at the same time. Therefore, a person’s mind and body can either be relaxed or stressed.Consequently, the easiest way to remove stress from one's mind and body is to establish a state of ralaxation
How do we know this to be true? If you want proof that two opposites cannot simultaneously inhabit the same body, test it out. First stand up and then sit down. Now try to stand up and sit down simultaneously. Or shout out your name at the top of your voice and then whisper your name. Next try to shout and whisper at precisely the same time. You could also try smiling then frowning, moving and standing still. Do each one of the opposites and then try to do them together. You cannot because it is impossible.
What are our major organs? These will include the following:
Heart: To pump one’s blood around one’s body. Whereas a relaxed body will have a lower blood pressure level, the tense body will display a higher blood level pressure.
Lungs: To breathe in oxygen and expel carbon monoxide. There are different breathing patterns which produce both different and opposite states of mind and body. A relaxed body will have a longer, deeper and more regular breathing pattern, whereas a tensed body will breathe shorter and be more erratic.
Muscles: To store energy and assist in movement of all limbs. Muscles have two states: being ‘relaxed’ or being ‘tense.’ They cannot be both simultaneously relaxed and tense A tense muscle will be a rigid muscle whereas a relaxed muscle will be more floppy.
The Brain: To help organize, manage and control electro/chemical impulses around the body in the most efficient manner, based upon present external stimuli and previous internalized stimuli. The brain gives out both relaxed brain-wave types and stressed brain-wave types. It also instructs our muscles either to ‘relax’ or ‘tense up.’
Self-Talk: We all engage in self-talk all the time. We tell ourselves whether we are likely to enjoy or dislike some anticipated activity that we’ve experienced before and will shortly be experiencing again. Sometimes the mere sight of something or someone will lead us to express pleasure or displeasure. Things we fear often lead us to tell ourselves that the pending outcome is likely to be a failure and not a success. Some of us tell ourselves positive things while others engage in negative self-talk. The one sure thing is that the nature of the self-talk one engages in will determine the probable nature of the feeling that follows and the possibility of the eventual act. As individuals, the process of our behavior is to think, feel and do, in that order. Hence, the manner of our initial thought will both influence and govern the quality and nature of the feeling that follows and the doing (body action) which follows that.
Voluntary and Involuntary Types of Behavior: There are two types of one’s behavior which make up one’s behavior pattern. Voluntary behavior is controlled by left-brain hemispheric functioning whereas Involuntary behavior is largely controlled by right-brain hemispheric functioning. The reason for this can best be explained by identifying one of the brain’s prime functions, which is paradoxically ‘not to think.’ Because the brain seeks to preserve energy and not waste it, along with keeping the body safe from harm, it establishes two forms of behavior, one which it allows to be displayed by choice, the other which it reproduces automatically whenever confronted by recognizable stimuli. Automatic responses beyond one’s immediate volition include the responses of ‘fight’ and ‘flight'; both of which are to preserve safety.
Relaxation Training: Relaxation technique is any method, activity, procedure or process that can help a person to relax, to gain a state of increased calmness, to reduce levels of fear, anxiety and stress and to manage anger. Relaxation techniques are often employed as an element of a wider stress management programme and can help to become more appropriately assertive, a healthier and happier person who is more in balance with the world around and who is more in tune with all manner of man and creature. Particular health benefits include better sleeping, decrease muscle tension, lower blood pressure, a healthier set of lungs and heart, increased energy, easier breathing, a more positive and realistic attitude and less dependency upon some types of drug.
The Relaxation Programme: The Relaxation Programme will focus upon the most important aspects of your behavior that concern the Mind and Body. These will include the heart, lungs, muscles, self-talk and brain. You will be provided with exercises designed to lower your blood pressure levels and teach you how to breathe properly and release muscle tension. You will learn positive self-talk and how to use your brain to better advantage. All of these methods , coupled with regular relaxation training practice will reinforce your ability to manage your stress and anger levels, enabling you to perform with greater ease and precision. Much of the programme’s imput is derived from the work of William Forde, a Stress Management Consultant , Relaxation Trainer, and Group Worker for the past 50 years. William was also the founder of Anger Management Programmes in Great Britain in 1971 which later mushroomed across the English speaking world. He introduced Relaxation Training into Probation Offices, Prisons, Hostels, Psychiatric wings, Hospitals, Community Halls and Educational establishments in the early 1970s and received the MBE from HM Queen Elizabeth during the early 90s for his work in West Yorkshire.
Research into the benefits of relaxation:
Since the 1960s, research has indicated strong correlations between chronic stress and physical
and emotional health. Meditation was among the first relaxation techniques shown to have a measurable effect on stress reduction. In the 1970s, self-help books teaching relaxation techniques began to appear on bestsellers lists.
Research released in the 1980s indicated stronger ties between stress and health and showed benefits from a wider range of relaxation techniques than had been previously known. Conventional medical philosophy adopted the concept and its early 21st century practitioners recommended using relaxation techniques to improve patient outcomes in many situations. Relaxation techniques are also a mainstay of complementary and alternative medicine (CAM).
Uses
Some of the reasons people use relaxation techniques are:
Techniques:
There are many techniques available to help improve the state of relaxation. Some methods are performed alone, while some require the help of another person. Some techniques involve movement, some focus on stillness, others involve a combination of both movement and stillness.
Relaxation techniques are either 'formal and passive relaxation exercises' or 'movement-based'. The former are generally performed while sitting or lying down quietly, with minimal movement and no disturbance from the surrounding environment. Some examples are:
Listening to certain types of music or sounds can also help to increase feelings associated with relaxation, such as peacefulness and a sense of calm:
Behavioural Response pattern change:
The three emotions which produce the most problematic of response patterns are a surfeit of Anger, Fear and the inability to express Love. All behavioural change will first require the patient to be able to enter into a state of ‘Relaxation’, using many of the procedures previously identified in this document. Learning to relax essentially represents the gateway to being proficient in learning these other mrethods.
Behavioural Change Methods:
Download a copy of my free Relaxation Training Audio
Relaxation is a state of mind and body that is the opposite of Stress. Because a person’s mind and body cannot be both stressed and relaxed simultaneously, the states of Relaxation and Stress are incompatible, that is to say that they cannot occupy the mind and body at the same time. Therefore, a person’s mind and body can either be relaxed or stressed.Consequently, the easiest way to remove stress from one's mind and body is to establish a state of ralaxation
How do we know this to be true? If you want proof that two opposites cannot simultaneously inhabit the same body, test it out. First stand up and then sit down. Now try to stand up and sit down simultaneously. Or shout out your name at the top of your voice and then whisper your name. Next try to shout and whisper at precisely the same time. You could also try smiling then frowning, moving and standing still. Do each one of the opposites and then try to do them together. You cannot because it is impossible.
What are our major organs? These will include the following:
Heart: To pump one’s blood around one’s body. Whereas a relaxed body will have a lower blood pressure level, the tense body will display a higher blood level pressure.
Lungs: To breathe in oxygen and expel carbon monoxide. There are different breathing patterns which produce both different and opposite states of mind and body. A relaxed body will have a longer, deeper and more regular breathing pattern, whereas a tensed body will breathe shorter and be more erratic.
Muscles: To store energy and assist in movement of all limbs. Muscles have two states: being ‘relaxed’ or being ‘tense.’ They cannot be both simultaneously relaxed and tense A tense muscle will be a rigid muscle whereas a relaxed muscle will be more floppy.
The Brain: To help organize, manage and control electro/chemical impulses around the body in the most efficient manner, based upon present external stimuli and previous internalized stimuli. The brain gives out both relaxed brain-wave types and stressed brain-wave types. It also instructs our muscles either to ‘relax’ or ‘tense up.’
Self-Talk: We all engage in self-talk all the time. We tell ourselves whether we are likely to enjoy or dislike some anticipated activity that we’ve experienced before and will shortly be experiencing again. Sometimes the mere sight of something or someone will lead us to express pleasure or displeasure. Things we fear often lead us to tell ourselves that the pending outcome is likely to be a failure and not a success. Some of us tell ourselves positive things while others engage in negative self-talk. The one sure thing is that the nature of the self-talk one engages in will determine the probable nature of the feeling that follows and the possibility of the eventual act. As individuals, the process of our behavior is to think, feel and do, in that order. Hence, the manner of our initial thought will both influence and govern the quality and nature of the feeling that follows and the doing (body action) which follows that.
Voluntary and Involuntary Types of Behavior: There are two types of one’s behavior which make up one’s behavior pattern. Voluntary behavior is controlled by left-brain hemispheric functioning whereas Involuntary behavior is largely controlled by right-brain hemispheric functioning. The reason for this can best be explained by identifying one of the brain’s prime functions, which is paradoxically ‘not to think.’ Because the brain seeks to preserve energy and not waste it, along with keeping the body safe from harm, it establishes two forms of behavior, one which it allows to be displayed by choice, the other which it reproduces automatically whenever confronted by recognizable stimuli. Automatic responses beyond one’s immediate volition include the responses of ‘fight’ and ‘flight'; both of which are to preserve safety.
Relaxation Training: Relaxation technique is any method, activity, procedure or process that can help a person to relax, to gain a state of increased calmness, to reduce levels of fear, anxiety and stress and to manage anger. Relaxation techniques are often employed as an element of a wider stress management programme and can help to become more appropriately assertive, a healthier and happier person who is more in balance with the world around and who is more in tune with all manner of man and creature. Particular health benefits include better sleeping, decrease muscle tension, lower blood pressure, a healthier set of lungs and heart, increased energy, easier breathing, a more positive and realistic attitude and less dependency upon some types of drug.
The Relaxation Programme: The Relaxation Programme will focus upon the most important aspects of your behavior that concern the Mind and Body. These will include the heart, lungs, muscles, self-talk and brain. You will be provided with exercises designed to lower your blood pressure levels and teach you how to breathe properly and release muscle tension. You will learn positive self-talk and how to use your brain to better advantage. All of these methods , coupled with regular relaxation training practice will reinforce your ability to manage your stress and anger levels, enabling you to perform with greater ease and precision. Much of the programme’s imput is derived from the work of William Forde, a Stress Management Consultant , Relaxation Trainer, and Group Worker for the past 50 years. William was also the founder of Anger Management Programmes in Great Britain in 1971 which later mushroomed across the English speaking world. He introduced Relaxation Training into Probation Offices, Prisons, Hostels, Psychiatric wings, Hospitals, Community Halls and Educational establishments in the early 1970s and received the MBE from HM Queen Elizabeth during the early 90s for his work in West Yorkshire.
Research into the benefits of relaxation:
Since the 1960s, research has indicated strong correlations between chronic stress and physical
and emotional health. Meditation was among the first relaxation techniques shown to have a measurable effect on stress reduction. In the 1970s, self-help books teaching relaxation techniques began to appear on bestsellers lists.
Research released in the 1980s indicated stronger ties between stress and health and showed benefits from a wider range of relaxation techniques than had been previously known. Conventional medical philosophy adopted the concept and its early 21st century practitioners recommended using relaxation techniques to improve patient outcomes in many situations. Relaxation techniques are also a mainstay of complementary and alternative medicine (CAM).
Uses
Some of the reasons people use relaxation techniques are:
- Anger Management
- Cardiac Health
- Depression
- General Wellbeing
- High Blood Pressure
- Drug Dependency
- Immune System support
- Insomnia
- Pain Management
- Panic Attacks and Fear Reduction.
- Stress Management
- Muscle Control
Techniques:
There are many techniques available to help improve the state of relaxation. Some methods are performed alone, while some require the help of another person. Some techniques involve movement, some focus on stillness, others involve a combination of both movement and stillness.
Relaxation techniques are either 'formal and passive relaxation exercises' or 'movement-based'. The former are generally performed while sitting or lying down quietly, with minimal movement and no disturbance from the surrounding environment. Some examples are:
- Biofeedback
- Deep breathing.
- Muscle exercises
- Visualization exercises
- Posture exercises
- Meditation
- Pranayama
- Yoga Nidra
- Walking
- Pleasurable Activities, ie gardening, painting,etc.etc.
- Muscle Group exercises
- Qi Gong
- Tai Chi
- Yoga
- Acupuncture
- Aromatherapy
- Hot Baths
- Massage
- Reflexology
Listening to certain types of music or sounds can also help to increase feelings associated with relaxation, such as peacefulness and a sense of calm:
- Classical music
- Gregorian chants
- New age music
- Sounds of nature
Behavioural Response pattern change:
The three emotions which produce the most problematic of response patterns are a surfeit of Anger, Fear and the inability to express Love. All behavioural change will first require the patient to be able to enter into a state of ‘Relaxation’, using many of the procedures previously identified in this document. Learning to relax essentially represents the gateway to being proficient in learning these other mrethods.
Behavioural Change Methods:
- Relaxation
- Auto Suggestion
- Hypnosis
- Behavioural Rehearsal
- Role Play
- Positive Self Talk
- Muscle, Breathing and Posture Control
- Drama
- Autogenic Training (To help promote good sleeping practices)
Download a copy of my free Relaxation Training Audio
