Relaxation (psychology)
In psychology, relaxation is the emotional state of low tension, in which there is an absence of arousal, particularly from negative sources such as anger, anxiety, or fear.
Stress is the leading cause of mental and physical problems,[citation needed] therefore feeling relaxed is often beneficial for a person's health.
When a person is highly stressed, the sympathetic nervous system is activated because one is in a fight-or-flight response mode; over time, this could have negative effects on a human body.
[citation needed] In 1932, Johannes Schultz and Wolfgang Luthe developed a method of relaxation that emphasized using the power of suggestion, called autogenic training.
[citation needed] In 1975, Herbert Benson and Mirium Z. Klipper published a book called The Relaxation Response, which gives instructions on tying meditation techniques into daily activities the average person could do.
[5] A study found cyclic sighing to be effective in reducing anxiety, negative mood and stress, and more so than equivalent-duration mindfulness meditation.
[7][8] Progressive muscle relaxation is currently used in clinical and non-clinical settings to reduce the effects of anxiety and sleeplessness brought upon by stress.
When performed correctly, it puts a person into a state of deep relaxation and high vulnerability to suggestions made by the hypnotist.
Hypnosis is promoted by the Mayo Clinic for conditions such as smoking addiction, pain, obesity, chemotherapy reaction, asthma, and allergies.
Medical News Today indicates that guided imagery relieves pain, alleviates stress, reduces anxiety, decreases depressive symptoms, and improves sleep quality.
The relaxation response reduces the body's metabolism, heart and breathing rate, blood pressure, muscle tension, and calms brain activity.
It increases the immune response, helps attention and decision making, and changes gene activities that are the opposite of those associated stress.
[21][22] Combining deep breathing, gentle stretching, and mindful movements, yoga activates the body’s relaxation response, helping to calm the nervous system.
Dr. Nevins notes that yoga’s ability to create mental clarity, calmness, and center attention can make it an effective tool for relieving chronic stress.
Whether practiced for a few minutes or a more extended session, yoga helps center the mind, increase focus, and provide a deep sense of relaxation, making it a valuable part of a mental self-care routine.
Evidence from randomized controlled trials in Science Direct suggests that Tai Chi and Qigong may be effective in reducing depressive symptoms, stress, anxiety, and mood disturbances.
Cleveland Clinic references a study by Wiley Online Library stating that after 12 weeks of practicing Tai Chi, it reduced “healthy but stressed” people’s anxiety levels.
Various substances are known to reduce cortisol or stress in general or to typically contribute to relaxation, albeit effect sizes may be small and vary.
[43][44][45][additional citation(s) needed] The benefits of relaxation can be found in three main areas of health; mental, physical and physiological.
[citation needed] This means that a person's heart does not beat as fast and their breathing is shallow, helping one's body have time to rest.
Metabolism can also decrease; this is mostly seen in hibernation and sleep and that gives the body extra time to rest and focus on other aspect that it needs to.
