It's been a busy weekend [spent with good friends] so sorry I'm a little behind on this series. But hopefully you've had time to master the art of deep breathing.Today we are going to take deep abdominal breathing one step further into
progressive relaxation.
If you've never done progressive relaxation you are missing out on a revolutionary stress management tool that has been demonstrated to help by:
* Slowing your heart rate
* Lowering blood pressure
* Slowing your breathing rate
* Reducing the need for oxygen
* Increasing blood flow to major muscles
* Reducing muscle tension
[I first learned about this method in a class I took on stress management and trust me when I say that it really is effective. I practice progressive relaxation regularly.]
To practice progressive relaxation start with the basic abdominal breathing and then - focusing on your body - move on to tensing and relaxing each major part of your body. I recommend that you read a couple of the methods here or here.
You can also find audio guides to progressive relaxation that can help to limit distractions. It helps especially at the beginning when you are learning the technique.
Practice progressive relaxation daily and you will see a change in your ability to relax and de-stress. After time you will be able to trigger the relaxation response simply by thinking about the method. Pretty cool.
And it is simple, fast, and free.
Try it today and let me know what you think!
[This process of relaxation is guaranteed to happen because it is based on a principle of muscle physiology. Whenever you create tension in a muscle and then release the tension the muscle has to relax. The muscle does not have a choice. It must happen. The interesting aspect of this process is that the muscle will not only quickly relax back to its pre-tensed state, but if it is allowed to rest, will become even more relaxed that it was. As this procedure of creating tension and then releasing it is applied to every major muscle group of the body, all of these muscles will become more relaxed than when you started. from lessons4living.com ]
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Permit if I may a different take on relaxation, derived from a little discussed attribute of the musculature. The following argument and procedure is derived from an article in the International Journal of Stress Management in 2006.
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Rest in Peace (and Quiet)
In the literature of stress, stress is commonly attributed to a monolithic ‘flight or fight’ reaction that accounts for all attributes of the stress response, from fear and anxiety to the tension that is elicited in a distractive day. Yet for minor or small scale choices or distractions, this ‘stress’ response begins with merely the slight yet sustained activation of low threshold or Type 1 muscular fibers. These muscles are activated easily and rapidly, deactivate slowly, and when sustained quickly fail and cause pain and exhaustion. (This is why at the end of a distraction filled working day we commonly report not fear or anxiety, but merely a state of exhaustion) This activation pattern does not entail fear or anger and is generally not reported as anxiety. Because of the neuro-muscular characteristics of this type of muscular activity, reducing the salience or frequency of distractive events is not enough to disengage this sustained or tonic tension. Distractions instead must be totally eliminated for a sustained period of time, and this is what is implicitly done in meditative practices. The question, yet unanswered, is what is the relative role of rumination and distraction in the maintenance of these low level stressors.
The Cinderella Effect
A common truism is that distractions not only cause us to get tense and remain tense during the day, but that tension ‘builds’ until we are sore and exhausted. However, the neuro-muscular processes behind this event are not widely known. Named after the fairy tale character who was first to awake and last to sleep, this ‘Cinderella Effect’ represents the fact that slight but continuous distractions (e.g. the continuous choice opportunities of surfing the internet or accessing email instead of working) elicit the continuous activation of low threshold units (also called Type 1, slow twitch, or Cinderella fibers) of the striated musculature, which unabated will lead to their failure and the successive recruitment of other muscular groups to take up the slack. The result is pain, exhaustion, and often a literal pain in the neck. (To elicit a similar result, try lightly clenching your fist for a minute or so.) In addition, as the name Cinderella underscores, this muscular activity does not immediately cease when distractions cease, and is sustained even when we take a break or rest.
Thus, even slight or intermittent distractions will elicit sustained or ‘tonic’ muscular tension, and usually to harmful and painful effect. It follows logically that only a radical and sustained reduction in distraction can result in a totally relaxed state. Thus, to be relaxed, a reduction in distractive choices is not enough, distraction must instead be totally eliminated or deferred, and that is what meditative practices implicitly do but ironically never explicitly concede. The problem is that meditation also entails a radical reduction in rumination as well as distraction, and the emphasis in meditative disciplines on the control of rumination obscures the distinctive influence of distraction in maintaining tense or anxious states. (Indeed, the respective roles of rumination and distraction have never been separately studied in the scientific literature on meditation.) However, if distraction and only distraction can be monitored and avoided in the many environments that are stressful primarily because of distraction, then one can achieve the means to be relaxed, even if the level of rumination is not altered. Thus one can learn to become relaxed even in workaday environments.
The Cinderella Method
The procedure:
First: Take a mental or physical inventory of all the minor unessential judgments in a working day that would entail minor avoidable gain/loss. These 'distractions' included doing one's work vs. reading the newspaper, watching TV, chatting on the phone, internet surfing, or other diversions. This provides a comparative or base rate to which to compare future behavior, and trains you to notice or attend to distractive choices.
Secondly: Set aside fixed times during the day (e.g. 8-9 am, 1-2pm) when you will completely avoid these choices. Then simply perform your rationally considered behavior (i.e., your work), or if not, just sit.
That's it.
By continuously eliminating these distractive choices from major portions of the day, you can still anticipate and be aware of them, but you cannot be stressed by choosing between them. By deferring irreconcilable choices, tension falls, relaxation occurs, and you can go about your day more relaxed, more alert, more productive, and without the painful regret that occurs from a day misspent. Finally, by providing a feedback function to train attention and to compare behavior across days, you can compare corresponding emotional behavior (i.e., tension) across behavior or 'trials', demonstrate the efficacy of the procedure, and be reinforced for the overall effort by that feedback.
What the Cinderella Method Does
The Cinderella Method is essentially a method of exercising a control over tension in its often initial form as a subliminal behavior that escapes conscious awareness. This method allows one to sustain a natural or homeostatic resting state that otherwise is disrupted in even a slightly distractive environment. Since for small distractions the proprioceptive stimuli which alert one to tension only indicate the presence of tension after tension has been sustained for some time, the isolation and control of the discriminative stimuli that are correlated with the initiation of slight or minor tension allow for tension to be avoided before its sustained occurrence taxes the musculature and autonomic nervous system. Conversely, the method also trains one to mentally recreate or ‘learn’ the proprioceptive stimuli associated with relaxation, and thus be able to ‘voluntarily’ induce relaxation. Since relaxation as a voluntary response (actually, what is learned is the inhibition of tension, since relaxation is not a response but is technically the non-activity of the musculature) is incompatible with tension, it will also mitigate tension caused by distraction and rumination even when both are not avoided.
Finally, the Cinderella Method sharply contrasts with prevalent stress control procedures, which emphasize the modification and control through psychotherapy and other means large scale or molar distractions or problems, such as domestic or other workaday difficulties and the rumination they entail. The Cinderella method is based on the premise that stress is predominantly caused by small scale or molecular problems or distractions that in contrast to rumination are far more frequent yet are more easily controlled. Because control is easy, time consuming therapeutic intervention is not required.
Marr, A. J. (2006) Relaxation and Muscular Tension: A Bio-behavioristic Explanation, International Journal of Stress Management, 13(2), 131-153
(A PDF copy of this paper is available free upon request: stassiagalenkova at yahoo.com)
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