What are they and why should you make them a permanent part of your life?

You get home and feel awful. The day has been hard, emotions have been running high and even the weather makes you want to disappear. What do you do? Often we reach for things that offer a short break from discomfort rather than any real improvement in wellbeing, such as binge-watching a favourite series or overeating sweets. Yet for more than 40 years science has had evidence for simple methods that regulate psychophysiological processes and help us look after ourselves, feel better and build resilience for the future. In practice, on a rainy day when the wind chills you to the bone, someone who practises relaxation can put on a guided visualisation before bed and ‘travel’ to a beach on a beautiful summer day.

Although the world is changing fast, our need for rest, recovery and relaxation stays the same. Scientific efforts to meet these needs safely in healthy people, and to find ways of improving health in people living with various conditions, have led to decades of development and research on the effectiveness of different relaxation techniques.

Alongside this came a growing understanding of the so-called relaxation response, pioneered by Dr Herbert Benson, an American physician, cardiologist and professor of medicine at Harvard Medical School. His research laid the foundations for understanding the physiological and psychological benefits of relaxation techniques and inspired generations of researchers and clinicians.

RR: THE RELAXATION RESPONSE

The relaxation response is a state of deep rest that is the opposite of the stress response. While one form of the stress response, the fight or flight reaction, prepares the body to face a threat by increasing heart rate and blood pressure and releasing stress hormones such as adrenaline and cortisol, the relaxation response brings a sense of calm, wellbeing and reduced bodily tension.

Benson’s research, which began in the 1970s, identified specific techniques that elicit this response. In this way it gave people an easily accessible tool, free of side effects, for improving physical and mental health, building resilience and easing symptoms such as high blood pressure, insomnia and anxiety.

EXAMPLES OF TECHNIQUES THAT ELICIT THE RR

• Schultz’s Autogenic Training.
• Jacobson’s Progressive Muscle Relaxation: systematically tensing and relaxing specific muscle groups.
• Imagery techniques (visualisation).
• Breathing techniques: research has confirmed that breathing techniques reduce stress and promote relaxation. Slow, deliberate breathing activates the parasympathetic nervous system, which has a calming effect.
• Mindfulness: paying attention to the present moment without judgement.
• Yoga.

RECOMMENDATIONS

• Before you practise, find a quiet, comfortable place where no one will disturb you.
• Make sure the room is at a comfortable temperature and, if possible, dimly lit. You may feel cold during the practice, so cover yourself with a blanket or keep one nearby.
• Wear loose, comfortable clothing that does not restrict your breathing or circulation.
• Practise regularly. Make relaxation training a habit, even if at first you can only manage a few minutes. Over time, you will reach deeper relaxation more quickly.
• If you use guided relaxation recordings to help you fall asleep, set them up so that you don’t need to do anything when the recording ends.

From a scientific point of view, relaxation techniques offer a range of benefits for both physical and mental wellbeing. By making evidence-based relaxation techniques part of your life, you can ease the effects of distress, improve your mental and physical health and enhance your overall quality of life.

Scientific publications: