Why It Is Important To Relax
Within the autonomic nerve system of all mammals, there are two divisions: The Sympathetic and the Parasympathetic. These two systems are in direct opposition to each other. The Sympathetic operates when we encounter a dangerous situation. It was in use when our ancestors needed to survive, by preparing their body and mind to cope with predators. When they felt more secure, the Parasympathetic operated helping them to save energy by relaxing. Although modern humans do not encounter predators very often, our Sympathetic nerve system operates whenever we feel stress and anxious. (For more details review chapter: "Fight or Flight")
When we are stressed or anxious for a very long time, the effect on our body and on our mind may be compared to a car that is driven extremely fast, for a very long period. As a result, a red light turns on, indicating that the engine is too hot. If the driver ignores the red light, and continues to drive very fast, the engine may be damaged. When the driver wants to cool off the engine, he parks the car and keeps the engine idling. When the Sympathetic nerve system is operating for a long period, it may good for us to cool off our body and mind by practicing relaxation, even for a few minutes.
Throughout the human history, in all societies, regardless of culture and race, people have been practicing variety of relaxation techniques such as: praying, dancing, singing, playing musical instruments, telling stories at the fire site, playing social games, juggling, reading books, watching TV, practicing yoga, meditating, visualization, or self hypnosis. All relaxation techniques share two elements: focusing on thoughts or activities that are not threatening and narrowing one's attention span. In this chapter the major techniques of relaxation are discussed.
The effect of relaxation on mind and body was searched in many scientific studies. Since the Parasympathetic Nerve System increases the level of the immune system, the body may heal itself faster when we practice relaxation. I recommend readers, who wish to read summaries of
scientific studies about the subject, to go to:
www.pubmed.com
and write on the top: relaxation and guided imagery. Last time when I looked there, I found 307 summaries of studies that stated positive effects of relaxation and guided imagery on variety of physical ailments.
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The following are reference of three abstracts of scientific articles, on each physical issue. If you wish to read an abstract, go to www.pubmed.com and copy the information of each article to “Search”.
Insomnia
C.Wang MY, Wang SYognitive behavioural therapy for primary insomnia: a systematic review, Tsai PS. J Adv Nurs. 2005 Jun;50(5):553-64.
Management of insomnia in patients with chronic pain conditions. Stiefel F, Stagno D. CNS Drugs. 2004;18(5):285-96.
Efficacy of two behavioral treatment programs for comorbid geriatric insomnia. Rybarczyk B, Lopez M, Benson R, Alsten C, Stepanski E. Psychol Aging. 2002 Jun;17(2):288-98.
Cardiovascular Diseases
Favorable effects of breathing and relaxation instructions in heart rehabilitation: a randomized 5-year follow-up study. van Dixhoorn J Ned Tijdschr Geneeskd 1997 Mar 15;141(11):530
Trial of relaxation in reducing coronary risk: four year follow up. Br Med J (Clin Res Ed). 1985 Apr 13;290(6475):1103-6 Patel C, Marmot MG, Terry DJ, Carruthers M, Hunt B, Patel M.
Effect of relaxation therapy on cardiac events after myocardial infarction: a 5-year follow-up study. van Dixhoorn JJ, Duivenvoorden HJ. J Cardiopulm Rehabil 1999 May-Jun;19(3):178-85
Essential Hypertension
A controlled comparison on the effect of muscle and cognitive relaxation procedures on blood pressure: implications for the behavioral treatment of borderline hypertensive. Yung PM, Keltner AA Behav Res Ther 1996 Oct;34(10):821-6.
Effects of mental relaxation and slow breathing in essential hypertension. Kaushik RM, Kaushik R, Mahajan SK, Rajesh V. Complement Ther Med. 2006 Jun;14(2):
Results of the use of relaxation therapy in hypertension Article in Russian A?vazian TA, Za?tsev VP, Iurenev AP. Kardiologiia. 1987 Aug;27(8):34-7
Gastrointestinal Diseases
Relaxation training as a treatment for irritable bowel syndrome. Blanchard EB, Greene B, Scharff L, Schwarz-McMorris SP. Biofeedback Self Regul 1993 Sep;18(3):125-32
Relaxation training reduces symptom reports and acid exposure in patients with gastroesophageal reflux disease. McDonald-Haile J, Bradley LA, Bailey MA, Schan CA, Richter JE Gastroenterology 1994 Jul;107(1):61-9
Relaxation training as a treatment for chronic pain caused by ulcerative colitis. Shaw L, Ehrlich A. Pain 1987 Jun;29(3):287-93
Surgery
Effects of relaxation with guided imagery on surgical stress and wound healing. Holden-Lund C. Res Nurs Health 1988 Aug;11(4):235-44
Suggestion, relaxation, and hypnosis as adjuncts in the care of surgery patients: a review of the literature. Blankfield RP. Am J Clin Hypn 1991 Jan;33(3):172-86
Anxiety, relaxation and anaesthesia for day-case surgery. Markland D, Hardy L. Br J Clin Psychol 1993 Nov;32 ( Pt 4):493-504
Inflammatory Rheumatic Diseases
Rheumatoid arthritis: a study of relaxation and temperature biofeedback training as an adjunctive therapy. Achterberg J, McGraw P, Lawlis GF. Biofeedback Self Regul 1981 Jun;6(2):207-23
Comparison of integrated group therapy and group relaxation training for fibromyalgia. Keel PJ, Bodoky C, Gerhard U, Muller W. Clin J Pain 1998 Sep;14(3):232-8
Dynamic training versus relaxation training as home exercise for patients with inflammatory rheumatic diseases. A randomized controlled study. Stenstrom CH, Arge B, Sundbom A. Scand J Rheumatol 1996;25(1):28-33
Pain
Treatment integrity of relaxation training for tension headaches. Gutkin A Holborn SW, Walker JR, Anderson BA. J Behav Ther Exp Psychiatry 1992 Sep;23(3):191-8
The role of regular home practice in the relaxation treatment of tension headache.
Blanchard EB, Nicholson NL, Taylor AE, Steffek BD, Radnitz CL, Appelbaum KA. J Consult Clin Psychol 1991 Jun;59(3):467-70
A muscle and vascular oriented relaxation program for the treatment of chronic migraine patients. A randomized clinical comparative study. Doerr-Proske H, Wittchen HU. Z Psychosom Med Psychoanal 1985;31(3):247-66
Cancer
The effectiveness of relaxation training in reducing treatment-related symptoms and improving emotional adjustment in acute non-surgical cancer treatment: a meta-analytical review. Luebbert K, Dahme B, Hasenbring M. Psychooncology 2001 Nov-Dec;10(6):490-502
Relaxation training as an integral part of caring activities for cancer patients: effects on well-being. Larsson G, Starrin B. Scand J Caring Sci 1992;6(3):179-85
Psychological, clinical and pathological effects of relaxation training and guided imagery during primary chemotherapy. Walker LG, Walker MB, Ogston K, Heys SD, Ah-See AK, Miller ID, Hutcheon AW, Sarkar TK, Eremin O. Br J Cancer 1999 Apr;80(1-2):262-8
Skin Diseases
Applied relaxation training in the treatment of genital herpes. Koehn KA, Burnette MM, Stark C. J Behav Ther Exp Psychiatry 1993 Dec;24(4):331-41
Treatment of acne vulgaris by biofeedback relaxation and cognitive imagery. Hughes H, Brown BW, Lawlis GF, Fulton JE Jr. J Psychosom Res 1983;27(3):185-91
Relaxation therapies in the treatment of psoriasis and possible pathophysiologic mechanisms. Winchell SA, Watts RA. J Am Acad Dermatol 1988 Jan;18(1 Pt 1):101-4
Bronchial asthma
Effectiveness of self-management programmes and relaxation training in the treatment of bronchial asthma: relationships with trait anxiety and emotional attack triggers. Vazquez MI, Buceta JM. Kinderarztl Prax 1992 Feb;60(1):12-6
Effectiveness of combined relaxation exercises for children with bronchial asthma Groller B. J Psychosom Res 1993 Jan;37(1):71-81
Efficacy of 'functional relaxation' in comparison to terbutaline and a 'placebo relaxation' method in patients with acute asthma. Loew TH, Tritt K, Siegfried W, Bohmann H, Martus P, Hahn EG. Psychother Psychosom 2001 May-Jun;70(3):151-7
Epileptic Seizures
Psychological treatments for epilepsy. Ramaratnam S, Baker GA, Goldstein LH. Cochrane Database Syst Rev. 2008 Jul 16;(3)
Controlled examination of effects of progressive relaxation training on seizure reduction. Puskarich CA, Whitman S, Dell J, Hughes JR, Rosen AJ, Hermann BP. J Altern Complement Med. 2006 Oct;12(8):709-1
Systematic review of the efficacy of meditation techniques as treatments for medical illness. Arias AJ, Steinberg K, Banga A, Trestman RL. J Altern Complement Med. 2006 Oct;12(8):817-32.