Stress Relief:

Yoga, Meditation, and Other Relaxation Techniques

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.

The relaxation response

Whenever we encounter a stressful event, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response, also called the fight-or-flight reaction, puts our bodies in alarm mode: heart rate speeds up, breath becomes shallow, muscles tense, and our digestive and immune systems temporarily shut down. The stress response is helpful in true emergency situations, but when it’s activated on a frequent basis it puts strain on both mind and body.

No one can avoid all stress, but you can counteract it by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response brings your system back into balance, reducing stress hormones, slowing down your muscles and organs, and increasing blood flow to the brain.

When the relaxation response is activated:

• Your heart rate decreases
• Breathing becomes slower and deeper
• Blood pressure drops or stabilizes
• Your muscles relax

"Repeated activation of the relaxation response can reverse sustained problems in the body and mend the internal wear and tear brought on by stress."

Dr. Herbert Benson, Timeless Healing

In addition to its calming physical effects, research has shown that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all, anyone can reap these benefits.

Relaxation techniques for stress relief

Many relaxation techniques can help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.

Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.

Keep in mind that there is no single relaxation technique that is best. Many techniques are effective, but only when practiced regularly: so choose a relaxation technique or combination of techniques that resonates with you and fits your lifestyle.

Starting a daily stress relief practice

The best way to start and maintain a daily stress relief practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your relaxation practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.

All you need to start a relaxation practice are:

• A quiet environment – Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
• A comfortable position – Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
• A point of focus – Pick a meaningful word or phrase and repeat it throughout your session. You may also to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
• A passive attitude – Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.

You can either stick to this straightforward relaxation exercise, or branch out into other relaxation techniques. Keep in mind that traditional relaxation techniques aren’t the only effective stress reducers. Spending time in nature, talking to a friend, listening to music, curling up with a good book, writing in a journal—anything that you find calming can relieve stress.

Deep breathing for stress relief

If you’d like to explore relaxation techniques, deep breathing is a good place to start, since it is used in many relaxation practices including yoga, meditation, and visualization. Deep breathing involves not only the lungs but also the abdomen, or diaphragm.

Most of us don’t breathe from the diaphragm. Instead, we take shallow breaths from our upper chests. When we’re stressed, our breath becomes even shallower. The problem is that shallow breathing limits the amount of oxygen we take in—which makes us feel even more tense, short of breath, and anxious. Deep breathing, on the other hand, encourages full oxygen exchange throughout the chest and lungs.

Chest Breathing vs. Abdominal Breathing

When you breathe from your chest, you inhale about a teacup of oxygen. Instead, you should breathe from your abdomen. When you breathe from your abdomen, you inhale about a quart of oxygen. The more oxygen you inhale, the better.

How you breathe also affects your nervous system. Chest breathing makes your brain create shorter, more restless brain waves. Abdominal breathing makes your brain create longer, slower brain waves. These longer and slower brain waves are similar to the ones your brain makes when you are relaxed and calm. So, breathing from the abdomen helps you relax quickly.

Source: University of Pittsburgh Medical Center

With its focus on full, cleansing breaths powered by the diaphragm, deep breathing can help you get your stress levels in check. The next time you feel uptight, try taking a minute to slow down and breathe deeply:

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you have a hard time breathing from your abdomen sitting up, lie on the floor, put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. Breathing techniques can be practiced almost anywhere and can be combined with other relaxation exercises, such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Progressive muscle relaxation for stress relief

Progressive muscle relaxation is another effective and widely used strategy for relieving stress. It involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.

Progressive Muscle Relaxation Sequence

• Right foot
• Left foot
• Right calf
• Left calf
• Right thigh
• Left thigh
• Hips and buttocks
• Stomach
• Chest
• Back
• Right arm and hand
• Left arm and hand
• Neck and shoulders
• Face

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box to the right:

• Loosen your clothing, take off your shoes, and get comfortable.
• Take a few minutes to relax, breathing in and out in slow, deep breaths.
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
• Stay in this relaxed state for a moment, breathing deeply and slowly.
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
• Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.

Meditation for stress relief

Meditation has a long history in religions such as Buddhism and Hinduism. And while it is still widely used as a spiritual practice, it is also a powerful stress reliever. Meditation focuses the mind’s energy on a word, a sound, a symbol, a comforting image, or your own breathing. The goal is to produce a deep state of relaxation and tranquility while simultaneously enhancing mental focus. There are many types of meditation—both secular and sacred—so regardless of religious affiliation or beliefs, you can harness its stress-busting benefits.

Mindfulness meditation

Meditation that cultivates mindfulness is particularly effective at reducing stress, as well as anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.

The goal of mindfulness meditation is to develop a nonjudgmental, moment-to-moment awareness of what you’re experiencing: random thoughts, your passing emotions, the sensations of your body, sensory input from your surroundings. However, mindfulness meditation is not equal to zoning out. It involves a challenging balancing act between boredom and distraction. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But the very act of redirecting your attention is where the learning and growth occur.

With practice, mindfulness meditation teaches you to become acutely aware of your fluctuating emotions without reacting to them or letting negativity take over. For stress relief, try the following mindfulness techniques:

• Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
• Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
• Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.

Guided imagery

A variation of traditional meditation involves guided imagery or visualization. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.

Close your eyes and let your worries drift away. Imagine your restful place. Picture all the details as vividly as you can—everything you can see, hear, smell, and feel. If your chosen spot is a dock on a quiet lake, visualize what it looks like as the sun sets over the water, the smell of the pine trees, the sound of the geese flying overhead, the taste of the clear country air, and the feel of the cool water on your bare feet.

Repetitive prayer

Monks are often the first thing that come to mind when we think of meditation, but any repetitive prayer—saying the rosary, repeating the Lord’s prayer, chanting a mantra—can clear the mind and elicit the relaxation response. Furthermore, you’ll be more motivated to maintain a meditation practice if you focus on a word or phrase that is deeply meaningful to you. If you’re religious, choose something rooted in that tradition (such as peace, om, The Lord is my shepherd, or shalom).

Exercise for stress relief

If you’re trying to reduce or relieve stress in your life, incorporate exercise into your routine. You can start with as little as 15 minutes, three times a week. But for optimal stress relief, try to build up to 30 minutes on most days.

Exercise relieves stress in several ways:

• It allows the body to release tension and pent-up frustration.
• It raises the output of endorphins, “feel-good” brain chemicals that ward off depression.
• It decreases the output of stress hormones.
• It helps you get better sleep.
• It relaxes muscles and lowers your resting pulse rate.
• It makes you feel better about yourself.

Ask your health care provider to recommend an exercise program that fits your needs, especially if you’re over 35. If you have heart problems, high blood pressure, or problems with your bones or joints, you should also seek advice from a doctor.

Any form of physical activity will help you burn off stress. However, certain activities not only relieve muscle tension but also activate the relaxation response. Such activities include yoga, tai chi, Qi gong, and repetitive exercises (e.g. walking, jogging, rowing, biking, and swimming).

Yoga

There are many forms of yoga, but most Westerners practice hatha yoga, which focuses on the physical aspects of the discipline. Hatha yoga teaches you a series of stationary and moving poses called asanas and a form of breath control known as pranayama. Yoga trains you to build up a natural response to stress and bring the relaxed state more into your daily life.

Health benefits of yoga:

Relaxes the mind and body Relieves muscle tension Sharpens concentration

Increases body awareness Improves flexibility and joint mobility Strengthens and tones muscles

It’s healthy to challenge yourself in assuming yoga positions, but don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes at a yoga studio or hiring a private teacher.

Tai chi

Tai chi is a self-paced, non-competitive series of slow, flowing body movements that emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi was first developed as a martial art during the 13th century, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.

Health benefits of tai chi:

Reduces stress Boosts energy Enhances well-being

Strengthens and tones muscles Increases balance and coordination Improves flexibility

Massage therapy for stress relief

A massage provides deep relaxation, and as the muscles in your body relax, so does your overstressed mind. According to the American Massage Therapy Association (AMTA), the most common type of massage is Swedish massage, a soothing technique specifically designed to relax and energize. Another common type of massage is Shiatsu, also known as acupressure. In Shiatsu massage, therapists use their fingers to manipulate the body’s pressure points.

However, you don’t have to visit the spa to enjoy the benefits of massage. There are many simple self-massage techniques you can use to relax and release stress.

Self-Massage Techniques
Scalp Soother	Place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15-20 seconds.
Easy on the Eyes	Close your eyes and place your ring fingers directly under your eyebrows, near the bridge of your nose. Slowly increase the pressure for 5-10 seconds, then gently release. Repeat 2-3 times.
Sinus Pressure Relief	Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.
Shoulder Tension Relief	Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade. Repeat on the other side.
Source: Northwestern Health Sciences University