Relaxation when you need it

2/25/09 Posted in Cover Story  |  0 Comments

Scientists study relaxation and doctors often recommend it, but how do you fit it in when you already feel overwhelmed with so many demands on your daily life?

Reasons for practicing relaxation:

Relaxation studies showthat relaxation boosts the immune system and brain scans suggest that it may rewire the brain to reduce stress. Relaxation can also help improve health conditions such as heart disease, chronic pain, AIDS, cancer and infertility. It is also being used to improve depression, anxiety, hyperactivity and attention-deficit disorder (ADD). And it helps you to achieve contentment and inner peace.

How to do brief relaxation:

One way is to pick a phrase, syllable or sound that is calming for you. Then, repeat the phrase, syllable or sound in your mind. Try to just focus on that soothing phrase, syllable or sound for a few minutes. The monotony will help you to focus. A second way is to take slow, deep breaths. You can teach yourself to breathe diaphragmatically by imagining that there is a balloon sitting in the bottom part of your lungs.

First, visualize that the balloon is flat and deflated. Then as you take a slow, deep breath, the balloon is filling with air and pushing your stomach out. Finally, as you slowly exhale, the air is going out of your lungs and the balloon is deflating again causing your stomach to fall inward. This is called diaphragmatic breathing because you engage the diaphragm muscle.

A third way is to heighten your awareness of the sensations of movement, such as in walking or going up and down stairs. Try to notice every detail of what you experience as you take each step.

When to practice relaxation:

In today’s busy world, you can practice relaxation while you wait in line at the supermarket, wait for a red light or wait for a train. You can also put notes around your office or house to remind you to relax. For example, you could put a note on the refrigerator, bathroom mirror, or kitchen cupboard to remind you to relax. Or you can set up triggers that you associate with doing relaxation. For example, every time you hear a particular noise, such as a commercial or advertisement or the ring of a telephone, it can trigger you to relax.

Relaxation is a practice of repetition. So the more that you practice relaxation, the more powerful and helpful it will become. Remember as you learn any new skill, at first it is awkward and difficult, but it will get easier.

Try to make relaxation your new healthy habit. As you go through your day, look for brief opportunities to practice your form of brief relaxation and you will be greatly rewarded.

By Dr. Camala Riessinger. Riessinger is a licensed pain psychologist at the Sparrow Pain Management Center. She teaches people who have chronic pain conditions way to cope with the pain, improve sleep, and enhance their quality of life. Contact Dr. Riessenger at 517.364.5330.