Introduction
Relaxation is a procedure in which attempts are made to reduce or regulate mental or physical excitement. A state of calmness and well-being is always aimed at. Relaxation techniques are understood as a psychological training method that reduces the psychological activity in a symptom-related way.
Among the most common methods of relaxation, besides autogenic training, are progressive muscle relaxation, autosuggestion, biofeedback training, yoga, meditation and above all. On the physiological level, relaxation causes a reduction in muscle tone, heart rate and breathing rate. On the psychological level, relaxation causes affective indifference, an increase in the perception threshold and mental and spiritual freshness.
In competitive sports, relaxation techniques are used specifically to avoid stress situations before the competition. Targeted relaxation also results in a better ability to regenerate and thus enables higher frequency in the training units. Targeted relaxation is a lengthy process that can only be realized through practice.
As already mentioned above, relaxation always aims at positive effects on the neuronal level. Thereby the parasympathetic nervous system is activated and the sympathetic nervous system is inhibited. The goal of relaxation is to release current and chronic states of tension.
The various relaxation techniques are mostly used in addition to conventional therapeutic procedures.
- Reduction of muscle tone
- Reduction of the heart rate
- Decrease of the respiratory rate (reduced oxygen consumption)
- Lowering of blood pressure
- Improvement of the well-being
- Improved ability to concentrate
- General satisfaction
- Balance
- Reduction of stress perception
Similar to all other life situations, targeted relaxation can be learned through various techniques. Thereby, a constantly recurring situation leads to a conditioning in the central nervous system.
With sufficient practice, it is possible to relax earlier and more effectively in everyday situations. Relaxation is subject to the psychophysiological reaction, just like stress situations. Some relaxation techniques aim primarily at physical processes in order to influence psychological processes.
(see Progressive Muscle Relaxation) It should be noted, however, that a sufficient amount of practice is necessary for several weeks. The first group of relaxation techniques are autogenic training and progressive muscle relaxation. These two techniques are the most important procedures of modern orthodox medicine and were specially developed to practice a relaxation reaction of the body.
For both techniques it is recommended to have the instruction by a competent person. However, there are also books and audio CDs with which you can take the first steps yourself. Autogenic training was developed in the 1930s, is more of a mental relaxation technique and works on three levels.
At the “lower level”, autogenic training is done with simple formulas like: “The legs are heavy”. Through this self-directed relaxation, the body ideally reaches a state of relaxation. In addition to the Lower Level there is also the Intermediate Level and the Upper Level.
In the Intermediate Level, the individual needs of the practitioner are worked on and in the Upper Level the focus is on deep memories, feelings and thoughts. The levels differ in the length of time they are used, the Lower Level is more suitable for short-term therapy and the Upper Level is more suitable for longer therapy periods. Progressive muscle relaxation (or muscle relaxation, PMR) was developed at about the same time as autogenic training.
In this form of relaxation, the participant should specifically relax and tone individual muscles and muscle groups. It is particularly important to feel the difference between the state of tension and relaxation. Muscle tension, for example, is related to feelings such as fear and discomfort.
Muscle relaxation can therefore have a direct influence on well-being. PMR serves to achieve the following goals: Progressive muscle relaxation is mainly about controlling the different muscle groups, observing and feeling the different states of tension and relaxation and above all the targeted relaxation of individual muscles and muscle groups.
- General health should be promoted
- Stress and tensions should be released and loosened
- The ability to concentrate should be increased
- The self-control ability is to be improved
- The perception of the own body is strongly in the foreground.
Further exercises and procedures for relaxation can be summarized under the meditative procedures. These include yoga, meditation, breathing exercises, eye exercises and quick relaxation exercises.
You can find more information on this topic here: Meditation Yoga is one of the oldest variants for keeping the body healthy through the interaction of body, mind and soul. Yoga distinguishes between body postures (asanas), breathing exercises (pranayamas) and concentration and relaxation exercises. If yoga is practiced regularly, after a certain time one can often see an optimization between physical and mental well-being.
Yoga helps the body to stay in balance or to find its equilibrium. Concentration disorders, high blood pressure and stomach problems are also supposed to be improved by yoga. In today’s society, yoga is considered the most effective and most popular holistic relaxation measure.
In Europe, “Hatha Yoga”, “Kundalini Yoga” and “Power Yoga” are the best known and most widespread techniques. Hatha Yoga is characterized by simple body and breathing exercises and focuses more on relaxation. Kundalini Yoga on the other hand is more spiritual but also more dynamic and the breathing is more compressed.
Power Yoga is one of the newer forms of yoga and combines for example the different postures of the asana. You can find more information about this topic here:
- Yoga
- Pilates
The meditation can again be divided into different parts. These include Za-Zen, Qigong, Tai Chi, Celtic meditation, transcendental meditation and Advaita meditation.
All these exercises serve to direct the concentration inwards and thus to achieve a changed state of consciousness, through which an effective and deep relaxation is possible. Za-Zen comes from Japanese sword fighting and is performed kneeling. The eyes are closed except for a small slit and the breathing is shifted deep into the abdomen and the concentration is completely focused on future tasks.
Qigong is about the life energy in the body and the control over it. Through breathing and movement exercises the life energy is to be felt, strengthened and guided. The forces of nature should be used positively to alleviate physical complaints such as high blood pressure, heart problems, asthma or chronic pain.
You can read more information on this topic here: Qigong Tai Chi is very closely related to Qi-Gong. It is also about feeling, strengthening and guiding the life energy. However, the breathing and movement exercises are selected from Kung Fu and other Asian martial arts, so that someone practicing Tai Chi can effectively defend himself in emergency situations.
Another variation of the meditation is the transcendental meditation where the thoughts are directed inwards to a deeper level. The aim is to reach the source of the thoughts and thereby calm the nervous system, optimize blood circulation and contribute to improved learning and performance. The general state of mind also improves and aggression and hostility can be reduced.
Advaita meditation is almost identical to transcendental meditation, but differs in a few areas. Here it is about the improvement of health effects, especially in the mental and physical area, the personal aspects are in the foreground. Breathing exercises can be done everywhere and are very suitable for relaxation and stress reduction.
Variants are for example “counting breaths”, “breathing out longer”, “tension and relaxation during breathing” and “pumping up lungs”. Breathing exercises serve to relax, reduce stress and prepare for further relaxation exercises. Relaxation techniques can also be performed with the eyes.
Especially the eyes are often very “stressed” and often have the least recovery from our organs. Especially people with a high percentage of PC or screen work expose their eyes to a high level of stress and therefore high levels of strain. Through simple exercises you can relieve the eyes a little and reduce stress.
Movements in the dark are performed with closed eyes. The gaze is then directed from above to the lower edge of the eye and to the sides in alternation, so that the eye has been moved several times in all directions.Finally, one can still let the eyes circle several times in both directions. The darkness relaxes the eyes and the movements in all directions train the mobility of the eyeball and strengthen the eye muscles.
Another exercise to strengthen the eye muscles is called “movements with the finger“. Here, the index finger is held at a distance of about 20 centimeters in front of the face and fixed with the eyes. Now you can start to paint shapes, letters, figures and numbers in the air with your finger and follow them with your eyes.
Another exercise that gives the eyes more rest and relaxation is the eye shower, in which you rinse your closed eyes several times with cold water before going to bed in the evening. The second round is then performed with lukewarm water. This “exercise” can be done in the morning in the exact opposite way (first lukewarm, then cold water) and, like brushing your teeth, it can be performed as a ritual twice a day.
One of the newer relaxation techniques is biofeedback, which was developed and researched in the sixties. It informs the practitioner about biological processes and data from his body that he normally does not perceive. Pulse rate, skin conductance, brain waves and other acoustic and physical parameters are measured and explained, reported and thus made conscious to the practitioner.
In this way one can learn to influence the body functions in a verifiable way. Biofeedback can be regarded as an independent relaxation method, but can also be used as a supplement or as a preparation for other relaxation techniques. Unfortunately, biofeedback can nowadays only be carried out in certain centers that have the appropriate equipment available. You can read more information on this topic here: Biofeedback training
