Relaxation Techniques and Workshops

As tension increases in most people during the day, it seems only right that one should allow time for relaxation each day, time to tune into sensations and release tension. During this time relaxation techniques could be worked into the daily routine to evoke the relaxation response. Herbert Benson wrote about the relaxation response in 1977 and described it as an innate response within our own bodies. The 'Relaxation Response' reduces heart rate, lowers respiratory rate, decreases oxygen consumption, decreases blood pressure in those with an elevated blood pressure, increases alpha waves - the slow brain waves that are only present when people are relaxed and releases endorphins into the blood stream, decreases metabolism, and decreases sympathetic nervous system activity. Hans Seyle (1976) suggested that exercise and meditation produce chemical changes in the brain that induce neuromuscular relaxation, train the parasympathetic nervous system and provide a distraction from the cause of stress. There are many techniques that can be employed to induce relaxation of mind and body and these are but a few:

Progressive neuromuscular relaxation
Breathing techniques
Quiet sitting with concentration on word, sound, object or image
Stretching to relax
Autogenic training
Yoga
T'ai Chi
Aikido
Massage
Aromatherapy
Reflexology
Shiatsu
Rest and sleep
Active exercise/sport
Creativity - painting, pottery
Theatre, cinema, books, music and rhythm

In order to relax you must reduce muscular tension, reduce mental activity and reduce respiration and many of the above will bring this about resulting in a relaxed YOU. The nervous system quietens when the muscular system calms resulting in rest and self-care.

For relaxation to occur Benson emphasises the need for a quiet environment, a passive attitude (let it happen), and something to focus attention on.