In our modern achievement-oriented society, daily stress is a constant companion that prevents many people from switching off properly. Relaxation techniques can help body and soul to get back into balance.
What are relaxation techniques?
Relaxation techniques are methods of reducing physical and mental tension through specific exercises. Relaxation techniques are methods of reducing physical and mental tension through specific exercises. Stress is actually a natural body reaction to unanticipated dangerous situations. Our ancestors depended on being able to react in a flash with fight or flight in dangerous situations. To do this, the body mobilized all its forces and released the stress hormones adrenaline, dopamine and cortisol for a short time, which were quickly reduced again by physical action. Today, as a rule, we no longer have to flee from wild animals or hunt down our own food, and no physical reaction is necessary. Stress thus gets stuck in the body today and is a trigger for various symptoms such as heart palpitations, headaches and tension up to sleep disorders. Therefore, with the help of relaxation techniques, the body and soul must learn to get rid of the excess internal stress so that it does not make you sick.
Function, effect and goals
Relaxation techniques cannot eliminate the causes of stress, but they can help us to better deal with stress and get rid of it so that it does not cause damage to the body. Depending on personal preference, there is a whole range of different physical and mental relaxation techniques for harmonizing body and soul. The simplest method is to consciously take time out and shift down a gear again. It can be enough to go to the sauna, go for a walk or take a relaxing bath. Regular endurance sports such as cycling, jogging, swimming and dancing are excellent for reducing stress and are a good balance to mental work for people who have to work a lot at a desk. Many people associate yoga primarily with acrobatic contortions, but it is actually an Indian philosophy that seeks to harmonize body and soul through a combination of physical, breathing, meditation and concentration exercises. There are different yoga teachings. In Hatha Yoga, which is predominantly practiced in Western countries, the physical exercises are in the foreground. In Tai-Chi (Taijiquan), a Chinese martial art with numerous directions and exercises, the body is constantly in motion and tension is slowly and gently built up and released. The exercises strengthen the Qi (life energy) and refine the perception. Qi Gong literally means “practicing energy” and is an approximately 3000 year old art of movement that promotes vitality and inner serenity through soft, flowing movements and calm breathing. The five Tibetans are five simple exercises similar to yoga that, in addition to strengthening muscles, tendons and bones, stimulate the release of happy hormones, thereby reducing stress. Meditation promotes better handling of everyday stressful situations through inner mindfulness and relaxation. Meditative exercises include mindfulness exercises that train conscious awareness. Fantasy journeys are made, in which a reader reads a text that enlivens the imagination and thereby induces relaxation. Autogenic training is a form of self-hypnosis in which various techniques and suggestive messages are used to induce a hypnotic state of consciousness, which is reversed by a withdrawal exercise at the end. During the resting phase, messages are communicated to the subconscious mind to induce relaxation in everyday situations beyond the exercise. In progressive muscle relaxation according to the American physician Jacobson, all muscle groups in the body are gradually loosened through an interplay of tension and relaxation, thereby releasing tension. It is easy to learn and can be performed almost anywhere. In addition, there are many relaxation and wellness options such as sauna, Ayurveda, foot reflexology, singing bowl massage, focusing, biofeedback and many more.
Risks, side effects and dangers
First of all, it is important not to put pressure on yourself to relax, because many people cannot relax on command. It takes time and preferably a comfortable environment. Most relaxation techniques are completely without risks and side effects and are a good prevention against stress-related illnesses such as back problems, high blood pressure, tension headaches, etc. With some techniques, such as Jacobson’s Progressive Muscle Relaxation or Autogenic Training, a slight drowsiness may occur after the exercises. Therefore, after the relaxation phase, there should be enough time to arrive back at rest. Even though Autogenic Training, it cannot be recommended for people with depression, personality disorders, severe mental illness, and anxiety, because these problems can be aggravated by self-sensing during the exercise phase. Progressive muscle relaxation can aggravate anxiety and increase unpleasant bodily sensations. It is not recommended for people with heart problems and asthma, as well as for migraine patients. In general, with all techniques it is important to perform them correctly. Interested beginners should rather attend a course, e.g. in an adult education center, and learn the techniques under professional guidance. Books and CDs are also available for most relaxation techniques.
