According to Oxford Dictionaries, relaxation means that the body and mind are free from tension and anxiety. Relaxation is a form of mild ecstasy that originates in the frontal lobe of the brain, where the posterior cortex sends signals to the frontal cortex via a mild sedative. Benson was referring to the relaxation response, a physical state of deep calm that alters a person’s physical and emotional responses to stress. To promote relaxation, you can use an aromatic oil or scented lotion, or combine self-talk with mindfulness or deep breathing techniques.
In this relaxation technique, you can create mental images to take a visual journey to a peaceful, calming place or situation. The idea of exercising may not sound particularly calming, but rhythmic exercise that gets you into a flow of repetitive movement can elicit the relaxation response. For example, when you imagine relaxing by the sea, think of the smell of the salt water, the sound of the crashing waves and the warmth of the sun on your body. For example, imagine a peaceful environment and then focus on controlled, relaxing breathing, slowing your heart rate or feeling different physical sensations, for example, tensing each arm or leg separately.
Also bear in mind that some people, especially those with severe mental health problems and a history of abuse, may feel a sense of emotional discomfort during some relaxation techniques. Rather, the aim is to activate the body’s natural relaxation response, a state of deep calm that slows stress, slows breathing and heart rate, lowers blood pressure and rebalances body and mind. Although almost all yoga classes end in a relaxation pose, classes that emphasise slow, steady movement, deep breathing and gentle stretching are best for stress relief. Learning relaxation techniques can make you more aware of muscle tension and other physical sensations of stress.
In addition, relaxation techniques are often free or inexpensive, involve little risk and can be done almost anywhere. Other complementary health practices such as massage therapy, meditation, yoga and Tai Chi can produce various positive effects in the body, including the relaxation response; however, these practices are not covered in this fact sheet. Through regular practice, you will become familiar with how tension and complete relaxation feel in different parts of your body. To relax using visualisation, try to involve as many senses as possible, including smell, sight, sound and touch.
