Relaxation and Health
Donald Aulds, M.D.
There is not a single person that we know that does not have some type of stress in his or her life. Even if you feel that you have everything under control, you would benefit from learning relaxation techniques. Relaxation is a process that decreases the daily wear and tear on the body and mind. Even simple relaxation techniques can help distress your life and improve your health.
What are the benefits of relaxation techniques?
Usually with life being so hectic, relaxation takes second billing to other events in one’s life. By practicing relaxation processes, you can improve your health by:
- Lowering your blood pressure
- Decreasing your heart rate
- Slowing your breathing rate which reduces your need for oxygen
- Reduces muscle tension
- Increases blood flow to major organs and muscles
- Increases energy levels
- Decreases headaches and back pain
- Improves ability to concentrate
- Decreases anger and frustration
- Increases ability to function in daily activities
- Increases ability to handle problems
What can be done to help with relaxation?
Planned relaxation can calm anxiety and help the body and mind recover from the stress of everyday life. Sometimes a long soak in the bath, or a walk in the park or woods can be enough for some people to relax. But other people need more structured relaxation. Here are some suggestions to try:
- Choose a quiet place where you can relax without interruption
- First do a few stretching exercises to relieve muscle tension
- Make yourself comfortable
- Start to breathe slowly and deeply
- Begin to gently tense and relax muscle groups starting with the feet and move up the body to face and head
- As you focus on each area, try to think of warmth, heaviness, and relaxation
- Simply let go of the tension in the muscles allowing them to relax
- Remove distracting thoughts from your mind, allowing them to float away
- To help, visualize a calm, beautiful place to move yourself to
- Continue like this for 20 minutes, then breathe deep and stay sitting for a few minutes before getting up
What are the types of relaxation programs available?
The relaxation programs that are available are far too numerous and detailed for this article to cover. The following list is just some of the methods that are available:
- Autogenic relaxation – using visual imagery and body awareness with repeated words or suggestions in the mind to aid relaxation. You imagine a peaceful place and focus on controlled breathing to relax muscles and reduce heart rate
- Visualization – you form mental images to take a visual journal to a peaceful, calming place and visualize smells, sights, sounds and become aware of physical sensations.
- Progressive muscle relaxation – focus on slowly tensing and then relaxing each muscle group one at a time.
- Yoga
- Tai chi
- Music
- Exercise
- Meditation
- Prayer
- Hypnosis
- Massage
Relaxation techniques require practice to perfect the ability to channel stress out of the system. With practice, you can become aware of muscle tension due to stress and then work to control the response. Stay motivated to reduce the impact of stress on your body and the negative effects that stress produces on your health. If you have questions, talk to your doctor.
More about Dr. Aulds
Donald G. Aulds, MD is an Obstetrician and Gynecologist and currently serves as the Medical Director for both the Women's Center and the Best Start Program of North Alabama. He is a Diplomat of the American Board of Obstetrics and Gynecology and Fellow of the American College of Obstetricians and Gynecologists.
Dr. Aulds completed his medical education at Louisiana State University School of Medicine, New Orleans, LA and his Internship and Residency in Obstetrics and Gynecology at Ochsner Medical Foundation, New Orleans, LA.
Dr. Aulds has been an active member of the Huntsville Hospital Medical Staff since 1980.
