#JUST TO RELAX UPDATE#
#JUST TO RELAX PROFESSIONAL#

Cognitive-behavioral therapy for anxiety disorders: An update on the empirical evidence. Specific transcriptome changes associated with blood pressure reduction in hypertensive patients after relaxation response training. It can be helpful to take just a few minutes to breathe deeply or meditate. Doing things you enjoy is just as good a way to relax and de-stress.Īnd taking a moment to relax doesn’t require hours of your time. You may respond better to incorporating relaxing activities into your routine, like taking a hot bath or reading a good book. You don’t need a specific technique to relax. This technique focuses on taking slow and deep breaths, also known as diaphragmatic breathing. This exercise focuses on physical posture, breathing techniques, and meditation. This involves sitting in a comfortable position, focusing on a single word or object, or breathing and blocking out distractions for a certain amount of time.

#JUST TO RELAX PROFESSIONAL#

Hypnosis can be performed by a professional or self-taught. With this technique, you will experience a relaxation response when prompted by your chosen non-verbal cue or word. This technique involves tensing different muscles throughout your body and then releasing the tension. This involves picturing objects, scenes, or events that you find calming. The following relaxation techniques may help instill calm and reduce stress: Reducing stress and anxiety can help manage discomfort and pain from childbirth, including techniques like: Pregnant people often look for nonpharmacological methods to manage pain during labor and childbirth. By focusing your thoughts on a peaceful image as you lie down in bed at night, your body may become more relaxed, helping you fall asleep faster. Relaxation training can help treat insomnia and other sleeping disorders. Making time for relaxing and maintaining a calm state may also help with back pain. A pilot study from 2016 found that relaxation successfully reduced headache frequency by 45.9% and reduced medication use in 36% of the participants. Including relaxation techniques as part of the treatment plan may help reduce your pain before and after major medical procedures.

Similar results were noted for other anxiety disorders, including generalized anxiety disorder.Īlso, according to the National Center for Complementary and Integrative Health, relaxation may help people who experience anxiety after an illness such as a stroke. The same review found that relaxing is as effective as exposure and behavioral therapies for treating panic disorders. In a 2022 review of studies, experts determined that relaxation training and behavioral therapy are equally beneficial in reducing anxiety symptoms. If you live with an anxiety disorder, you may find relaxation techniques helpful for managing your symptoms. If you receive a diagnosis of high blood pressure that’s not successfully managed with medication, relaxation techniques may be an alternative treatment option.īut if you have high blood pressure, it’s essential to follow the treatment plan prescribed by your doctor to prevent serious complications.

Lowers blood pressureĬhronic hypertension or high blood pressure can lead to heart disease, increasing your chances of a heart attack and stroke.Ī 2018 study involving 58 participants diagnosed with hypertension found that 8 weeks of practicing relaxation exercises effectively lowered their blood pressure. Relaxation can improve your mental and physical health in many ways. Everyone, including you, deserves to rest to function optimally from day to day. It can be hard to handle life’s daily stressors if you’re running on empty. However your RR is initiated, its positive effects help you manage stress as it comes your way.

engaging in activities you find relaxing.

Suddenly, a co-worker says something to make you laugh, and your body may start to unclench and loosen up without you actively trying. For example, you may be working hard and experiencing high stress at your job. It’s also possible to relax without consciously thinking about it. When you mentally relax, the effort proactively relieves tension and stress in the body. When your body is in relaxation mode, a different part of your nervous system takes effect and works to relieve the impact of the stress response.Īs a result, the body starts to release chemicals to: The RR is the opposite of how you respond to stress, also known as the fight, flight, or freeze response.

Relaxing your body prompts a relaxation response (RR).

Just to relax