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Introduction |
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Relaxation techniques encompass a wide variety of methods for slowing down
the body and stilling the mind. Meditation, progressive muscle relaxation (PMR),
breathing exercises, and guided imagery are relaxation techniques used
frequently in clinical settings to help patients regulate their reactions to
stress and achieve overall well-being. |
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Historical Background |
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At the turn of the century, Dr. Walter B. Cannon of Harvard Medical School
used a series of experiments on cats to identify the "fight or flight response"
(Sultanoff and Zalaquett 2000). Cannon's classic experiments established that
catecholamines increase heart rate, blood pressure, and respiratory rate. The
same reactions can be elicited through electrical stimulation of areas within
the hypothalamus in animals; likewise, the opposite reaction of hypo-arousal can
be elicited through stimulation of other regions of the hypothalamus. Later, in
the 1950s, meditative practices of yogis and Zen masters were found to produce
the opposite of the fight or flight reaction in humans (deLeon 1999). Around the
same time, a Canadian researcher named Hans Selye began to define the connection
between stress and ill health; Selye described "good stress" or eustress
as distinct from a destructive type of stress that contributes to imbalance and
illness (Sultanoff and Zalaquett 2000). Good stress is defined as the ability to
respond to the challenges of life in a way that promotes stimulation and
encourages personal growth; stress management tools can facilitate this
reaction. Examples of destructive, unhealthy reactions to stress are feeling
overwhelmed or anxious; repeated exposure to such feelings may contribute to
chronic disease (Sultanoff and Zalaquett 2000).
Lending further support and credibility to relaxation techniques, Dr. Herbert
Benson, a Harvard physician, researched the physiologic effects of
transcendental meditation (TM) in the early 1970s. He coined the term
"relaxation response" to refer to the stress-reducing effects of meditation,
which we now know can be elicited through a variety of relaxation practices
including meditation (deLeon 1999). Benson thought that four principles were
necessary to elicit the relaxation response:
1. minimal distractions in a quiet environment;
2. a mental device or process, such as a mantra in TM, focus on the
breath, or mental imagery;
3. a passive attitude that involves keeping the mind as quiet as possible;
and
4. a comfortable position.
Subsequent research, however, has determined that only the second and third
components are absolutely necessary to establish the relaxation response, which
can be elicited even in very noisy locations and in uncomfortable positions
(deLeon 1999).
In the mid-1980s, another well-known physician, Dr. Dean Ornish, incorporated
an extensive relaxation program including meditation, yoga, and breathing
exercises into a comprehensive lifestyle program for patients with heart
disease. Data published from a five-year trial revealed reductions in total and
LDL cholesterol, decreased anginal symptoms, and regression of coronary artery
disease, thus giving further credence to the health benefits of stress
reduction. Since the Ornish program included regular aerobic exercise, a low-fat
vegetarian diet, and group support in addition to the relaxation techniques, it
is difficult to determine which component is most important in establishing the
health benefits mentioned; however, compliance with stress reduction practices
seemed to correlate with the positive results seen in the study (Ornish et al.
1998).
Many of the relaxation practices mentioned in this section (which are now
entering the medical mainstream through pain management, stress reduction, and
general wellness programs) are rooted in ancient religious practices including
Christian and Jewish mysticism, Buddhism, and Islamic customs (deLeon 1999).
Another expert in the field of relaxation, Jon Kabat-Zinn, uses mindfulness
meditation for research protocols and clinical application; mindfulness
meditation stems from the Buddhist practice of moment-to-moment awareness of
thoughts and sensations, even when one is not actually meditating. One learns
how to apply this way of living or being in the world through a regular practice
of meditation (Kabat-Zinn 1990). It is as if the techniques of awareness and
mindful attention learned during a meditation session expand out to encompass
all aspects of daily life. |
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Scientific
Principles |
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Relaxation techniques are thought to promote three main changes for the
person incorporating these practices into a daily routine: refocusing of
attention, which may involve reframing thoughts; increased body awareness; and
reintegration of the body and mind through practices such as conscious breathing
and meditation. These three principles are interconnected. Refocusing of
attention in an acute setting may mean noticing bodily reactions to tension and
directing one's breath to those tense areas. Over time, as relaxation practices
become routine, one's thinking may be reframed toward a healthier perspective on
stressful life circumstances. Increased body awareness involves shifting an
excessive focus on mental processes, so prevalent in modern day society, to
bodily sensations. Reintegration of the body and the mind involves quieting the
mind by focusing on the breath or on a mantra (a specific word, phrase, or sound
used as a healing incantation, central to many meditative practices). Over time,
this practice is thought to allow an individual to develop a higher level of
alertness and consciousness about both oneself and life in general (Sultanoff
and Zalaquett 2000). |
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Mechanism of Action |
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Relaxation techniques work by eliciting the relaxation response as described
in the Historical Background section (Sultanoff and Zalaquett 2000). The
relaxation response is characterized by decreased heart rate, respiratory rate,
oxygen consumption, and muscle tension, as well as increased alpha wave activity
as measured by EEG. Relaxation practices seem to produce these changes to a
greater extent and more efficiently than sleep; for example, reports from Dr.
Benson's work show that oxygen (O2) consumption diminishes by 8%
during restful sleep over the course of four to five hours, while the relaxation
response results in a 10 to 17% reduction of O2 consumption in a
matter of minutes (deLeon 1999).
In one small, controlled clinical trial involving TM specifically, adults who
had been practicing TM for a mean of 22.4 years experienced significant
reduction in total peripheral resistance (TPR) and systolic blood pressure (SBP)
during a twenty minute TM session, compared to the non-practicing control group
who rested with eyes closed for that same period of time (Barnes et al. 1999).
Another small study showed diminished lipid peroxide levels in elderly subjects
who had been practicing TM for 16.5 years on average, compared to non-practicing
controls; lower lipid peroxide levels could, in theory, result in reduced
oxidative damage (see section on Additional Clinical Outcomes) (Schneider et al.
1998). There were some potentially confounding variables in the latter study,
however, suggesting that more research is necessary to establish whether TM is
in fact responsible for the reduced lipid peroxide levels observed.
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Clinical Evaluation |
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For general stress reduction and well-being, individuals can learn relaxation
techniques through a variety of self-taught methods, including videotapes,
audiotapes, books, and community classes. However, it is best for patients with
specific medical or psychological issues to visit a healthcare professional to
determine the most appropriate relaxation method and to reduce potential
negative side effects, such as relaxation-induced anxiety (see section on Risks,
Side Effects, Adverse Events). Most relaxation practitioners are clinical
psychologists and social workers who tend to be very effective in teaching these
techniques and counseling patients appropriately; other medical professionals,
including general primary care physicians and psychiatrists, may also apply
these techniques in their practices. Techniques are usually taught to patients
one-on-one in a practitioner's office, but may also be taught in a group
setting. Experts suggest that the techniques be taught in a setting that is
conducive to relaxation, including a quiet room with natural light, soothing
music in the background, and the presence of plants, soft colors, and pleasant
art work. Some also suggest that the process of selecting an appropriate
practitioner should take into account whether the practitioner exemplifies the
expected behaviors by practicing the relaxation techniques in his or her own
life (Sultanoff and Zalaquett 2000). |
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Clinical Applications |
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Some experts feel that relaxation techniques are applicable to many
psychiatric disorders and almost all common complaints encountered in a typical
primary care medical setting (Sultanoff and Zalaquett 2000). The following are
some interesting examples supported by scientific literature.
A recent prospective, controlled clinical trial compared infertile women
receiving either group support or cognitive-behavioral therapy together with
relaxation training, to a control group receiving usual care for infertility;
the relaxation training included meditation, progressive relaxation, guided
imagery, and yoga. The three-arm trial found that women receiving either group
support or cognitive-behavioral therapy in conjunction with relaxation training
were more likely to become pregnant than the control group during a one-year
follow-up (Domar et al. 2000). Although the confounding of multiple variables
makes it difficult to determine which specific technique was most effective for
the desired outcome of pregnancy, the study at least suggests that relaxation
may be a useful adjunct for the treatment of infertility.
As discussed in the Mechanism of Action section, decreased peripheral
vasoconstriction may explain the antihypertensive effects of TM (see Mechanism
of Action section for further details) (Barnes et al. 1999).
Treatment of acute and chronic pain is a common application of relaxation
techniques that is supported by clinical evidence. One study of patients
undergoing colorectal surgery demonstrated that those who listened to guided
imagery tapes perioperatively reported less subjective pain, and required fewer
opioid analgesics following surgery, than controls who did not hear the tapes.
In another study of patients with chronic pain, those who participated in a
behavioral program using relaxation techniques reduced their visits to a doctor
or other healthcare professional by 36% during the one-year follow-up (deLeon
1999). Follow-up of patients under the care of Kabat-Zinn and colleagues at the
Stress Reduction Clinic at the University of Massachusetts Memorial Medical
Center in Worcester, Massachusetts, showed reduced symptoms of pain, better
coping skills, and continued long-term practice of meditation in patients with
chronic pain (Kabat-Zinn et al. 1987). In addition, Kabat-Zinn and colleagues
demonstrated, in a relatively small study, that participants with generalized
anxiety and panic disorders did better clinically if they participated in
mindfulness meditation training and practice than those who did not (Kabat-Zinn
et al. 1992). Other clinical trials suggest that relaxation techniques also
decrease symptoms associated with premenstrual syndrome; diminish pain
perception and enhance coping skills in migraine sufferers; and improve
function, decrease utilization of medical services, and increase the rate of
return to work in patients with chronic pain (deLeon 1999).
Research also suggests that relaxation techniques may help relieve chronic
tension headaches (Annequin et al. 2000); reduce the pain intensity, number of
tender points, and emotional distress caused by fibromyalgia (Leventhal 1999);
and improve sleep quality and decrease wakefulness in those with chronic
insomnia (Morin et al. 1999). Another intriguing potential clinical application
of mindfulness meditation is psoriasis. In a single-blinded, randomized,
controlled clinical trial of 37 subjects, half of the participants underwent
ultraviolet phototherapy (UVB) or photochemotherapy (PUVA) for psoriasis with a
mindfulness meditation audiotape playing in the background, while the other half
underwent these treatments without the tapes. Inspection by physicians who were
blinded to whether the patients had listened to the tapes, found significant
improvement in the psoriatic lesions of those who had listened to the meditation
tapes during treatment compared to the controls (Kabat-Zinn et al. 1998). Those
who practice relaxation techniques regularly also tend to report greater
self-esteem and self-confidence (Sultanoff and Zalaquett
2000). |
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Risks, Side Effects, Adverse
Events |
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Relaxation techniques are noninvasive and, therefore, tend to be considered
very safe. Rarely, though, anxiety may be increased by the practice of
relaxation techniques; this phenomenon, known as relaxation-induced
anxiety, is characterized by heightened physiologic arousal and
reactivity. Although equally rare, autogenic discharges may occur in some
patients. Autogenic discharges are defined as sudden, unexpected emotional or
physical experiences that may include pain, heart palpitations, muscle
twitching, and crying spells. These side effects can elevate blood pressure and
may be dangerous for those with hypertension (Sultanoff and Zalaquett 2000).
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Contraindications |
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Caution should be exercised in the case of schizophrenia and other forms of
active psychosis; relaxation practices may be counterproductive with such
patients and, therefore, should probably be avoided (Sultanoff and Zalaquett
2000). |
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Additional Clinical
Outcomes |
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Relaxation techniques are also thought to be useful adjuncts in the treatment
of adjustment disorder, addictions, irritable bowel syndrome, gastritis, peptic
ulcer disease, inflammatory bowel disease, arrhythmias, asthma, diabetes, and
social phobias, although these applications may not have been as extensively
researched as the clinical applications discussed in an earlier section. In
children, relaxation techniques may be beneficial for those suffering from
impulsivity due to hyperactivity and disruptive behavior (Sultanoff and
Zalaquett 2000). |
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The Future |
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The validity and efficacy of relaxation techniques are gaining greater
acceptance. Some would like to see more focused research on the exact mechanism
of action, such as the effects of neuroendocrinology on blood pressure (Barnes
et al. 1999). In addition, given the reduction of lipid peroxide levels seen in
a study cited in the section on Mechanism of Action, relaxation practices
may have the potential to decrease free radical-induced oxidative damage. Such
an anti-oxidative effect might be of value for prevention and adjunctive
treatment of conditions associated with aging, such as coronary artery disease
(Schneider et al. 1998). |
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Training, Certification, and
Licensing
Requirements |
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There are many courses available to train instructors of relaxation
techniques and to incorporate such methods into a counseling or other practice;
currently, however, no formal credentialing or licensure exists (Sultanoff and
Zalaquett 2000). Training courses and professional seminars are commonly offered
at the National Institute for Clinical Applications of Behavioral Medicine
(NICABM), the American Holistic Medical Association (AHMA), and the Center for
Mind-Body Medicine (CMBM). |
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Resources |
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For further information, contact the AHMA in McLean, Virginia at 703-556-9245
or on the web at www.holisticmedicine.org; the American Holistic Health
Association in Anaheim, California at 714-779-6152 or on the web at
www.ahha.org; the Stress Reduction Clinic at the University of Massachusetts
Memorial Medical Center in Worcester, Massachusetts at 508-856-2656 or on the
web at www.umassmed.edu/cfm/clinical.cfm; the NICABM in Mansfield, Connecticut
at 800-743-2226 or on the web at www.nicabm.com; or the CMBM in Washington, DC
at 202-966-7338 or on the web at www.cmbm.org. |
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References |
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Annequin D, Tourniaire B, Massiou H. Migraine and headache in childhood and
adolescence. Pediatr Clin North Am. 2000;47(3):617-631.
Barnes VA, Treiber FA, Turner JR, Davis H, Strong WB. Acute effects of
transcendental meditation on hemodynamic functioning in middle-aged adults.
Psychosom Med. 1999;61(4):525-531.
deLeon D. The relaxation response in the treatment of chronic pain. In:
Micozzi MS, Bacchus AN, eds. The Physician's Guide to Alternative
Medicine. Atlanta, Ga: American Health Consultants; 1999:335-337.
Domar AD, Clapp D, Slawsby EA, Dusek J, Kessel B, Freizinger M. Impact of
group psychological interventions on pregnancy rates in infertile women.
Fertil Steril. 2000;73(4):805-811.
Kabat-Zinn J. Full Catastrophe Living. New York, NY: Delacorte;
1990.
Kabat-Zinn J, Lipworth L, Burney R, Sellers W. Four-year follow-up of a
meditation-based program for the self-regulation of chronic pain: treatment
outcomes and compliance. Clin J Pain. 1987;2:159-173.
Kabat-Zinn J, Massion AO, Kristeller J, et al. Effectiveness of a
meditation-based stress reduction program in the treatment of anxiety disorders.
Am J Psychiatry. 1992;149(7):936-943.
Kabat-Zinn J, Wheeler E, Light T, et al. Influence of a mindfulness
meditation-based stress reduction intervention on rates of skin clearing in
patients with moderate to severe psoriasis undergoing phototherapy (UVB) and
photochemotherapy (PUVA). Psychosom Med. 1998;60(5):625-632.
Leventhal LJ. Management of fibromyalgia. Ann Intern Med.
1999;131(11):850-858.
Morin CM, Hauri PJ, Espie CA, Spielman AJ, Buysse DJ, Bootzin RR.
Nonpharmacologic treatment of chronic insomnia. Sleep.
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Ornish D, Scherwitz LW, Billings JH, et al. Intensive lifestyle changes for
reversal of coronary heart disease. JAMA. 1998;280(23):2001-2007.
Schneider RH, Nidich SI, Salerno JW. Lower lipid peroxide levels in
practitioners of the Transcendental Meditation program. Psychosom Med.
1998;60(1):38-41.
Sultanoff BA, Zalaquett CP. Relaxation therapies. In: Novey DW, ed.
Clinician's Complete Reference to Complementary and Alternative Medicine.
St. Louis, Mo: Mosby;
2000:114-129. |
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Copyright © 2000 Integrative Medicine
Communications This publication contains
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