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If you suffer from pain or stress, then you have come to the right place. Grab a cup of green tea, sit back and allow your mind to ease with these relaxation techniques. Please check back here often for more ways to relieve your pain and stress.
Product Review: Binaural Zen
I happened upon binaural beats when I was looking for relief from chronic pain. In my yearlong journey with binaural beats, I have found some that are quite jarring to the senses, especially when trying to relieve pain. I was fortunate to bump into Steven Aitchison’s Binaural Zen. There are five CDs in this system and each of the tracks builds upon the one before it to create a soothing and calming experience.
I have listened to a lot of different binaural sounds and so many have that genetic, canned sound to them. Binaural Zen offers an added effect to each of the tracks making them much more pleasurable to listen to.
I happened upon binaural beats when I was looking for relief from chronic pain. In my yearlong journey with binaural beats, I have found some that are quite jarring to the senses, especially when trying to relieve pain. I was fortunate to bump into Steven Aitchison’s Binaural Zen. There are five CDs in this system and each of the tracks builds upon the one before it to create a soothing and calming experience.
I have listened to a lot of different binaural sounds and so many have that genetic, canned sound to them. Binaural Zen offers an added effect to each of the tracks making them much more pleasurable to listen to.
Personally, the binaurals with water and nature sounds are the ones that really resonate with me. I started with the first CD, Awakenings, and loved that there are the water and nature sounds to create a truly soothing effect. Within minutes, I felt calmer, more relaxed and less constricted; able to release the stress associated with the pain.
As of this writing, I have been listening to Binaural Zen now for the past seven weeks and they have made such a difference not only on my pain relief but also the way I approach the pain. Some of the additional benefits for me have been more clarity, greater awareness and concentration, more focus and even my creativity was heightened.
Every day I have new awarenesses and deeper insights. The only thing I could attribute it to was consistently listening to the Binaural Zen CDs. I can now meditate with more focus and concentration without my mind wandering all over the place.
How Binaural Zen Works
Binaural Zen has been specially programmed so that you will hear a different tone in each ear to create a third tone. This third tone entrains your brain to a particular frequency called a brainwave, this is why it is sometimes called brainwave entrainment. It takes around 8 minutes for your brain to attune to a different brainwave so Binaural Zen will start to work almost instantly and begin to eliminate the stress and deliver the many benefits that meditation has to offer . ~ From Binaural Zen
As of this writing, I have been listening to Binaural Zen now for the past seven weeks and they have made such a difference not only on my pain relief but also the way I approach the pain. Some of the additional benefits for me have been more clarity, greater awareness and concentration, more focus and even my creativity was heightened.
Every day I have new awarenesses and deeper insights. The only thing I could attribute it to was consistently listening to the Binaural Zen CDs. I can now meditate with more focus and concentration without my mind wandering all over the place.
How Binaural Zen Works
Binaural Zen has been specially programmed so that you will hear a different tone in each ear to create a third tone. This third tone entrains your brain to a particular frequency called a brainwave, this is why it is sometimes called brainwave entrainment. It takes around 8 minutes for your brain to attune to a different brainwave so Binaural Zen will start to work almost instantly and begin to eliminate the stress and deliver the many benefits that meditation has to offer . ~ From Binaural Zen
The Relaxation Response
Reprinted from HelpGuide.org.
You can’t avoid all stress, but you can counteract its negative effects by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response.
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.
The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all – with a little practice – anyone can reap these benefits.
Starting a relaxation practice
A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi.
Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Getting the most out of your relaxation practice
Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
Don’t practice when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.
Deep Breathing For Stress Relief
With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
How to practice deep breathing
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. So the next time you feel stressed, take a minute to slow down and breathe deeply:
* Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
* Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
* Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
* Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.
Mindfulness Meditation for Stress Relief
Meditation that cultivates mindfulness is particularly effective at reducing stress, anxiety, depression, and other negative emotions. Mindfulness is the quality of being fully engaged in the present moment, without analyzing or otherwise “over-thinking” the experience. Rather than worrying about the future or dwelling on the past, mindfulness meditation switches the focus to what’s happening right now.
For stress relief, try the following mindfulness meditation techniques:
* Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
* Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
* Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Mindfulness meditation is not equal to zoning out. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders or you start to drift off. But with regular practice, mindfulness meditation actually changes the brain – strengthening the areas associated with joy and relaxation, and weakening those involved in negativity and stress.
Starting a meditation practice
All you need to start meditating are:
* A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.
* A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position.
* A point of focus. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.
* An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus.
Guided Imagery for Stress Relief
Visualization, or guided imagery, is a variation on traditional meditation that can help relieve stress. When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.
Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can — everything you can see, hear, smell, and feel. Guided imagery works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:
* See the sun setting over the water
* Hear the birds singing
* Smell the pine trees
* Feel the cool water on your bare feet
* Taste the fresh, clean air
Relaxation Techniques: Ways to Reduce Stress
Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life. Explore relaxation techniques you can do on your own.
By Mayo Clinic Staff
Relaxation techniques are an essential part of your quest for stress management. Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear on your mind and body from the challenges and hassles of daily life.
Whether your stress is spiraling out of control or you've already got it tamed, you can benefit from learning relaxation techniques. Learning basic relaxation techniques is easy, often free or low cost, and poses little risk.
Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.
The benefits of relaxation techniques
With so many things to do, relaxation techniques may take a back seat in your life. But that means you might miss out on the health benefits of relaxation.
* Practicing relaxation techniques can reduce stress symptoms by:
* Slowing your heart rate
* Lowering blood pressure
* Slowing your breathing rate
* Increasing blood flow to major muscles
* Reducing muscle tension and chronic pain
* Improving concentration
* Reducing anger and frustration
* Boosting confidence to handle problems
Types of relaxation techniques
Health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach various relaxation techniques. But if you prefer, you also can learn some relaxation techniques on your own.
In general, relaxation techniques involve refocusing your attention to something calming and increasing awareness of your body. It doesn't matter which relaxation technique you choose. What matters is that you try to practice relaxation regularly to reap the benefits.
There are several main types of relaxation techniques, including:
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations. One method is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
Visualization. In this relaxation technique, you form mental images to take a visual journey to a peaceful, calming place or situation. During visualization, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about such things as the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.
Other common relaxation techniques include:
* Yoga
* Tai chi
* Listening to music
* Exercise
* Meditation
* Hypnosis
* Massage
Relaxation techniques take practice
As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.
Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.
Also, bear in mind that some people, especially those with serious psychological issues and a history of abuse, may experience feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.
©1998-2010 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.
Original Article: http://www.mayoclinic.com/health/relaxation-technique/SR00007