Have you ever been told that you need to relax? In our fast-paced lives where we squeeze in as much as we can we often don’t prioritise slowing down and looking after ourselves. Relaxation often features last on our list of priorities if it features at all. Unbeknown to us, work and home life demands take their toll on our body and mind. Relaxation techniques are considered one of the most effective treatments for the management of stress. However we are all aware that the practice of relaxation can be easier said than done. Perhaps we would relax more if we knew how. The good news is that it is never too late to learn the relaxation skills which are essential for looking after both our physical and mental health. 

Humans have been practicing relaxation techniques for centuries. Practices such as prayer and chanting have been found to induce relaxation and reduce stress. The prescription of relaxation to aid wellbeing can be traced back as far as ancient Greece. Hippocrates, an ancient Greek physician considered to be the father of modern medicine was an advocate for the benefits of relaxation. According to Hippocrates “The natural healing force within each one of us is the greatest force in getting well”. Relaxation techniques take many shapes and forms and have a long and varied history. The practice of yoga was developed over 5,000 years ago by the Indus-Sarasvati civilization in Northern India. Today, yoga is practiced by approximately 300 million people world-wide every year and is also incorporated into treatment programmes for a variety of mental illnesses including depression and addiction. Meditation is believed to have been practiced as far back as 5,000 BCE. Research into the benefits of practices such as meditation began much later in the 1960’s. Herbert Benson MD discovered these ancient practices induce what he termed “the relaxation response” which can reverse aging and boost health. It appears our ancestors knew a thing or two about looking after themselves.  

It is estimated that between 60 to 90 percent of healthcare visits are stress-related. In the short term, we don’t need to be too concerned about stress. However in the long term, stress can cause inflammation in the body leading to heart disease, high blood pressure and even stroke. Some of the physiological signs of stress include rapid heart rate, rapid breathing and muscle tension. These symptoms have knock on effects for our health. For example muscle tension can lead to variety of problems including headache and sleep difficulties. The goal of relaxation techniques is to recognise stress in the body and to slow down the stress response. Relaxation skills help to reduce muscle tension, lower heart rate, slow down breathing and calm the mind. Other benefits include the management of difficult emotions such as anger and anxiety which enables us to cope better with difficult situations. The practice of relaxation techniques also boosts our immune system and reduces symptoms of many health problems including arthritis and insomnia. Improvements to sleep can bring more energy, creativity and better concentration. However despite the apparent benefits, we can be reluctant to engage in relaxation practices.  

One of the main barriers to relaxation is our attitudes. We live in a busy world in which our lives are overflowing with tasks and activities. Despite our best efforts, we always seem to be one step behind what we need to get done. While we might try to set time aside in our day for relaxation, suddenly something comes up that requires our energy and attention. Negative attitudes towards relaxation can include “I would relax if I didn’t have so many things to do” or “it takes too much effort to attend my morning yoga class”. Taking the time out to relax is often accompanied by feelings of guilt and thoughts such as “I should be doing that thing I have been putting off for ages” or “I should plan my day tomorrow to get a head start”. Incorporating relaxation into our day to day does not mean we have to give up our busy lives. However it does mean that we must prioritise relaxation to enable our mind and body to recover from the stresses of every day life. There are a number of practical steps which we can take to incorporate more relaxation into our lives. 

One of the most popular relaxation techniques is deep breathing. When we are stressed we can find ourselves breathing frequent shallow breaths. Deep breathing allows us to slow down our breathing and be in the present moment. To get started, take a slow deep breath in through the nose and exhale gradually out through the mouth. Relaxation begins when we exhale. There are many variations of breathing exercises including the 4 7 8 method. Take a deep breath in while you count to 4, hold the breath for 7 seconds and then exhale for 8 seconds while making a whooshing sound. Repeat the exercise 4 times. Other techniques such as meditation involve resting in a comfortable position without distractions. Focus your attention on only one thing such a word or your breathing. If you become distracted, simply re-focus your attention. More advanced techniques such as meditation can be tricky to master so you may need the support of a professional. Other factors, such as self-care and pleasurable activities are also helpful for relaxation. A catch up with a friend, listening to music, doing some gardening or taking time out to sit in the sun can also be relaxing as can going for a walk.  

Incorporating relaxation into our lives is a habit acquired through time and patience. The techniques outlined above must be practiced on a daily basis. If you want to remain in good health, relaxation must be a priority. Afterall you have to switch off in order to be able to switch on. In the words of Jim Goodwin / Sydney J. Harris “the time to relax is when you don’t have time for it”.