The body has a natural mechanism to respond to stress, variously called the Generalized Adaptation Syndrome, the fight-or-flight reaction, or simply the stress response. It works best for brief, emergency situations. Unfortunately, in todayÕs world, the stress response reacts to longer term types of stress. When this happens, people start to feel run down, irritable, or overwhelmed.
The activation of the stress response is caused by the sympathetic nervous system. This system increases general arousal, such as making your heart beat faster, your breathing to get faster, your muscles to become tense, and so on. The opposite effect is caused by the parasympathetic nervous system, which induces relaxation. It is not possible to be relaxed and stressed at the same time. The relaxation induction works by teaching you to consciously activate the functions of the parasympathetic nervous system.
The relaxation sound file (mp3) contains three types of relaxation induction, each shown in clinical studies to activate the parasympathetic nervous system. I have found that they also work well together, as in this file. After you gain experience with relaxation, however, you may find that one or two techniques work best for you. You may then customize your own relaxation procedure accordingly.
The induction begins with Progressive Relaxation. This form of relaxation involves first activating the sympathetic nervous system by tightening various muscle groups and then activating the parasympathetic nervous system by consciously relaxing them and paying attention to the difference.
Following this is a technique known as Deep Muscle Relaxation. This involves focusing your attention on various muscle groups and learning to relax them without the step of first making them tense.
Following this is an Imagery induction, wherein you imagine yourself in a peaceful scene and allow yourself to become more relaxed as you focus on the soothing details of the scene you imagine.
First, you should have privacy for relaxation. This means practice your relaxation at a time and place where you are unlikely to be interrupted. Consider taking the telephone off the hook and turning off electronic devices that also may interrupt. People who are interrupted during relaxation report that the irritation they experience is usually greater than what the interruption warrants, which makes them feel unusual for several minutes.
Second, be comfortable. Take off shoes, jewelry, neckties, and so forth. Recline in a comfortable position, such as in a comfortable chair, on a couch, or in bed. Make sure the temperature of the room is set so that you will not be too hot or too cold.
Third, in the Imagery section, have a peaceful scene in mind before you begin. It may be some place you have been before, or it may be entirely a creation of your imagination. Try to imagine as many details as you can, including all the senses. For example, if your scene is on a beach, you may imaging the texture of the sand, the heat of the sun on your skin, the smell of salt in the air.
Also, in the Imagery section, the procedure works best if you do not imagine the presence of other people in the scene with you.
Fourth, give yourself enough time. While the whole relaxation procedure lasts about 15 minutes, try to make sure you are not bound to this time frame. If you are thinking about the many tasks you must complete after your session, you will not become very relaxed.
Finally, practice. Learning to relax is a skill like any other. The more you practice, the better you will get at it,
Marshall H. Lewis, M.A.
Licensed Master Level Psychologist