Deep Relaxation
Relaxation is the foundation of what we’re trying to get to in this course. “Deep relaxation” refers to a state where your body is physically relaxed, which allows your sympathetic nervous system to relax and your parasympathetic nervous system to take over.
Deep relaxation can be seen as a complement to meditation, which can be seen as relaxation for the mind. But they are not usually the same. While meditation can be (and usually is) done from a seated position, deep relaxation is usually done from a supine (on your back) position. This allows the muscles of your body to completely relax as they aren’t required to hold you up.
Relaxation is different from sleep. While sleep is beneficial, and most of us aren’t getting enough, many people still hold tension in their bodies while they sleep. Further, while adults should strive to sleep for seven to eight hours per night, deep relaxation doesn’t usually last longer than twenty minutes.
Next: The Importance of Nature (Breakout)
Deep relaxation can be seen as a complement to meditation, which can be seen as relaxation for the mind. But they are not usually the same. While meditation can be (and usually is) done from a seated position, deep relaxation is usually done from a supine (on your back) position. This allows the muscles of your body to completely relax as they aren’t required to hold you up.
Relaxation is different from sleep. While sleep is beneficial, and most of us aren’t getting enough, many people still hold tension in their bodies while they sleep. Further, while adults should strive to sleep for seven to eight hours per night, deep relaxation doesn’t usually last longer than twenty minutes.
What are the benefits of relaxation?
- Slowing heart rate.
- Lowering blood pressure.
- Slowing your breathing rate.
- Improving digestion.
- Maintaining normal blood sugar levels.
- Reducing activity of stress hormones.
- Increasing blood flow to major muscles.
- Reducing muscle tension and chronic pain.
- Improving concentration and mood
- Improving sleep quality
- Lowering fatigue
- Reducing anger and frustration
- Boosting confidence to handle problems (1)
How long should you relax for?
However long you can manage. 20 minutes for deep relaxation is good, but one to two minutes is fine too.Are there any risks?
Some people may experience side effects, including increased anxiety, intrusive thoughts, or fears of losing control. More rarely, this can worsen symptoms for people with epilepsy, certain psychiatric conditions, or a history of abuse or trauma. (2) As we stated at the beginning of the course, this and the other techniques we explore can be powerful tools in helping to alleviate anxiety, but they are not a substitute for psychiatric care.Exercise
- Find a comfortable space to lie down. It should be long enough to accommodate the length of your body when your arms are extended behind you and wide enough that you can open your feet and hands. A firm surface like the floor is preferable to a soft surface like a bed, but either will do.
- If lying on the floor, use a mat or blanket as light cushioning.
- Music is optional. Some people enjoy atmospheric white noise, while others find it distracting. Decide which works best for you. If using music, play it before you lie down.
- You may also want to set a timer, particularly if you're just starting. We recommend a minimum of two minutes, but feel free to set a timer for as long as you want up to twenty minutes. Try to make sure that the alarm uses a gentle sound, not a loud or jarring one.
- Lie down on your back.
- Hug your knees into your chest, bring your head up to your knees, squeeze your eyes shut tightly, and hold your breath.
- Squeeze all of your muscles as tightly as you can, then release and stretch out on the floor.
- Imagine that someone is stretching your head away from your neck, your arms away from your shoulders, and your legs away from your pelvis. Your chin should point slightly toward your feet, your neck should be relaxed, and your hands and feet should be turned out, palms up, soles in.
- Test this position out. If you have a history of lower back pain or feel tension in that area, you can bend your knees out to the sides (butterfly position). Alternatively, you can place a pillow or bolster underneath your knees.
- Once you find a comfortable position, settle in. Watch your breathing but don't make an effort to make it deeper. Let your body feel heavy against the floor and enjoy the sensation of the floor supporting your weight. Consciously relax the back of your eyes, the back of your tongue, your lower back, your pelvis, your hands, and feet.
- The use of imagery can help in relaxation. Popular "mental destinations" include an empty beach, a boat, the ocean, a mountain top, and even clouds. Pick a spot where you can imagine floating.
- Don't worry about your thoughts, but try not to get wrapped up in them. Enjoy this time for yourself and don't worry about your worries. If they're really important, they'll be there for you when you're done!
- When you're ready to end your session, begin by wiggling your fingers and toes, then roll your wrists and ankles.
- Begin to deepen your breathing over three breath cycles, then on your next exhale reach your arms back behind you.
- On your next inhale stretch your fingers toward the wall behind you and your toes toward the wall ahead of you.
- Exhale and pull your knees into your chest, then gently roll over to one side.
- Stay here for two breath cycles, then slowly roll up to a seated position.
- Take at least three deep breaths before you rise to stand.
Next: The Importance of Nature (Breakout)