Relaxation – An Adjunct to Therapy
Donald Aulds, M.D.
Relaxation can reduce stress and relax muscles. It is impossible to be relaxed and tense at the same time. Ralph Waldo Emerson stated it best in his quote: “Finish each day and be done with it…Tomorrow is a new day. You shall begin it well and serenely.”
What effects can relaxation have on health?
Numerous studies have shown benefits to your health with relaxation techniques. Some of the benefits include:
- Psychological – Studies show mark efficiency in reducing anxiety, panic patterns, anger, hostility, and aggressive behavior.
- Headaches – In a recent study 40-80% of adult headache suffers had decrease in severity and frequency of headaches. In comparison study of migraine suffers, patients taught relaxation techniques had a decrease in the frequency of migraine attacks and a decrease in length of the attack which patient not using relaxation reported a 34% increase in frequency over a three year period.
- Smoking – Relaxation techniques are used to assist in smoking cessation programs with a quit rate of 69% and an abstinence rate of 55%.
- Substance Abuse – Relaxation techniques reduce the anxiety which in turn can reduce the dependency on alcohol and drugs.
- Insomnia – Evidence shows relaxation can reduce the mental stress and muscular stress allowing an individual to not only get to sleep but sleep longer periods of time. One study showed improvement of overall sleep patterns by 86% when using relaxation techniques for one year.
- Hypertension and heart disease – In mild hypertension, some studies have indicated that relaxation can be as effective as medications for controlling blood pressure. The National Committee on Detection, Evaluation and Treatment of High Blood Pressure recommended in 1988 that relaxation techniques should be used for treatment of mild hypertension and as part of the therapy of more severe forms of hypertension. Relaxation techniques have also been shown to decrease heart rate gradually over a period of time of use of relaxation.
- Menopausal symptoms – Several studies over the past ten years have shown a decrease in hot flashes, night sweats as well as mood swings. One study showed a decrease in frequency of hot flashes by 73% with relaxation alone.
- Fibromyalgia – Studies comparing relaxation, exercise and a combination of both have shown that all three groups had improvement in physical function.
- Irritable bowel syndrome – In a recent study, 50% of the study group showed improvement of symptoms with relaxation.
- Diabetes – Biofeedback-assisted relaxation has been shown to reduce blood sugar levels and should be an adjunct to conventional diabetes therapy.
- Asthma – Studies reports significant improvement in reducing bronchospasms of asthma and therefore reduces frequency of attacks.
- Cancer – Relaxation therapies have been shown to be helpful in reducing the side effects of cancer therapies. These therapies have reduced significantly the duration and severity of post treatment nausea and have an effect of increasing the immune patterns of the body.
- Alzheimer’s disease – Relaxation techniques have shown significant decrease in behavioral disturbances and well as improved memory and verbal fluency.
What techniques are available?
The techniques available are wide and variable.
- Rhythmic breathing – the use of long, slow breaths – inhale slowly then exhale slowly, counting to five slowly with each inhalation and exhalation. As you exhale pay attention to how your body naturally relaxes.
- Deep breathing – you start by imaging a spot just above the navel and breathe into the spot. You breathe from the abdomen upward and then feel the relaxation as you exhale.
- Progressive muscle relaxation – you must switch your thoughts to yourself and your breathing. Take a few deep breathes, exhaling slowly. Begin by rolling your head in a smooth, circular motion and then progress down the body rolling each area to allow the areas to relax.
- Relax to music – Combine relaxation exercises with your favorite music in the background. Select a music type that will lift your mood or that is soothing and calming.
- Mental imagery relaxation – create calm. Peaceful images in your mind – a mental escape. Develop healthy, positive self talk such as: Let go of things I cannot control. I am healthy, vital and strong. There is nothing in the world I cannot handle. All my needs are met.
- Yoga – a form of relaxation and exercise together that has been shown to produce positive health benefits. Either take a class or get an instructional DVD to help you get started.
These are just a few of the techniques available. Search for one that will work for your or talk to your physician for assistance.
Visit a yoga or pilates class at one of the three Wellness Centers - Jones Valley, Medical Mall and Madison.
More about Dr. Aulds
Donald G. Aulds, MD is an Obstetrician and Gynecologist and currently serves as the Medical Director for both the Women's Center and the Best Start Program of North Alabama. He is a Diplomat of the American Board of Obstetrics and Gynecology and Fellow of the American College of Obstetricians and Gynecologists.
Dr. Aulds completed his medical education at Louisiana State University School of Medicine, New Orleans, LA and his Internship and Residency in Obstetrics and Gynecology at Ochsner Medical Foundation, New Orleans, LA.
Dr. Aulds has been an active member of the Huntsville Hospital Medical Staff since 1980.
