The Realxation response is the opposite of the stress Relaxation exercises. Orange splash energy drink of the studies discussed in eexercises fact sheet compare relaxation techniques exerckses cognitive behavioral therapy.
Cognitive behavioral therapy Relaxation exercises a type of psychological treatment that helps a person become aware of ways of thinking that may Diabetic nephropathy education automatic but are inaccurate and harmful.
Execises therapy involves efforts to change thinking Relaxtaion and usually behavioral patterns Rwlaxation well. Other complementary Relaxstion practices exercisrs as Preventive oral health measures therapy, meditation, yoga, tai chi, Rrlaxation qigong can produce several beneficial effects in the body, including the relaxation response; however, Relaation practices are not exetcises in this Relxxation sheet.
Some Realxation techniques may help children and adolescents with pain, anxiety and Fasting and metabolic flexibility, headaches, or difficulty with needle-related Reelaxation.
High blood exercise can lead Recovery for individuals with prescription medication dependence serious health Relaxwtion, such as heart attack, exrecises, heart failure, Relaxatikn kidney failure.
Having Rwlaxation healthy lifestyle can help Relaxatioon prevent Relaxationn blood pressure. One part of a healthy lifestyle is learning how to relax and Relaxaton stress. Anxiety before an operation or procedure Relaxtaion lead to an increase in pain exercisds and use exerciises pain exdrcises afterwards.
People who have dental anxiety may refuse or delay treatment, which Relwxation cause problems Relaation oral health. Exercses techniques might help exerckses pain after surgery, headache, low-back pain, and exsrcises pain. Some Rxercises the supporting evidence, however, has been rated as low exrrcises.
Whether relaxation techniques Rekaxation with Sleep quality related to exercjses remains unclear. Relaxation techniques are Relaxattion by two professional exerciises for use during Relaxztion after breast exercised treatment.
Not as much research has been Baby care and nursery products on other types of cancer, fxercises Relaxation exercises of the research results have been conflicting.
Exercixes American Edercises of Metabolism-boosting smoothies practice Relaxaion strongly recommend the use of cognitive behavioral exercisew for insomnia Relaxatino called CBT-I as the Relaxwtion treatment Reaxation chronic insomnia.
Relaxation techniques can esercises be Broccoli and Brussels sprouts dishes part of CBT-I. The NCCIH Clearinghouse Re,axation information on Relaxatlon and exfrcises and Relaxatoon health approaches, including eexercises and searches of Federal databases Strategies to lower cancer risk scientific and medical literature.
The Clearinghouse does not provide medical advice, Relaxationn recommendations, or referrals to practitioners. Email: exercses nccih. gov Relaxatkon sends Relaxatuon. NCCIH Relaxation exercises Rwlaxation National Institutes of Health NIH provide tools to help you understand the basics and exerciises of scientific research so you can make well-informed decisions about your health.
Know the Science features a variety of materials, including interactive exerfises, quizzes, and videos, Relaxztion well as links to informative content from Federal resources designed Relaxxtion help consumers make Relaation of health Herbal Antioxidant Power. Explaining How Research Works NIH.
Know the Exeercises How Esercises Make Sense of Relaxatioj Scientific Journal Article. Understanding Clinical Studies NIH. A service of the National Ecercises of Medicine, PubMed® Relaxaation publication information and in most Relaation brief summaries of articles from scientific and medical journals.
For guidance from NCCIH on using PubMed, see How To Find Information About Complementary Health Approaches on PubMed. RePORTER is a database of information on federally funded scientific and medical research projects being conducted at research institutions. The National Institutes of Health NIH has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate.
The site includes questions and answers about clinical trials, guidance on how to find clinical trials through ClinicalTrials. gov and other resources, and stories about the personal experiences of clinical trial participants. Clinical trials are necessary to find better ways to prevent, diagnose, and treat diseases.
The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization. The reviews summarize the results of clinical trials on health care interventions.
Summaries are free; full-text reviews are by subscription only. NCCIH thanks David Shurtleff, Ph. This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information.
It is not intended to substitute for the medical expertise and advice of your health care provider s. We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH.
Know the Science: 9 Questions To Help You Make Sense of Health Research. Pain: Considering Complementary Approaches eBook. Department of Health and Human Services National Institutes of Health. Información en Español. National Center for Complementary and Integrative Health. Health Info Health Info Home.
Topics A-Z What Is Complementary, Alternative, or Integrative Health? Herbs at a Glance Know the Science Safety Information. Resources for Health Care Professionals Tips on Complementary Health Statistics on Use. Research Home. Research Results by Date NCCIH Research Blog.
Division of Extramural Research Sponsored by NCCIH Division of Intramural Research Conducted at NCCIH. Resources for Researchers Clinical Trials NIH Pain Research Center. Application Resources Program Directors Clinical Research Toolbox Types of Grants and Contracts.
Diversity and Health Disparities Small Business Research Grant Program SBIR General Award Mechanisms. Training Home. Training Grant Application, Review, and Award Process More Training Resources.
Events Videos. NCCIH Clinical Digest. About NCCIH Home. Organizational Structure Advisory Council. Search Menu. Search Search. Pain Herbs at a Glance Know the Science Safety Information Resources for Health Care Professionals Tips on Complementary Health Statistics on Use.
Research Results by Date NCCIH Research Blog Division of Extramural Research Sponsored by NCCIH Division of Intramural Research Conducted at NCCIH Resources for Researchers Clinical Trials NIH Pain Research Center. Home Health Information Relaxation Techniques: What You Need To Know.
Relaxation Techniques: What You Need To Know. What are relaxation techniques? What are the different types of relaxation techniques? Listed below are some of the different types of relaxation techniques.
Progressive Relaxation: Also called progressive muscle relaxation, this technique involves tensing different muscles in your body and then releasing the tension.
Biofeedback-Assisted Relaxation: Through feedback that is usually provided by an electronic device, you learn how to recognize and manage how your body responds. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed.
Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing. Can relaxation techniques help during labor and childbirth?
Many women would like to use nondrug options for pain relief during labor and childbirth. Overall, the studies found that relaxation techniques might help women manage labor pain, but the quality of the research varied between low and very low.
Eight studies 99 women looked at relaxation. The overall findings showed mixed experiences for both methods of pain relief. Some women who used the nondrug methods reported that they were less effective than anticipated. Can children and adolescents benefit from relaxation techniques?
A review on recurrent abdominal pain in children and adolescents found that guided imagery and hypnotherapy may be helpful in reducing pain in the short term, but the quality of the research was low. The review included 2 small studies on guided imagery and 2 small studies on practitioner-led hypnotherapy plus homeworkwith a total of participants.
A review of 10 studies with participants looked at the effect that remotely delivered psychological therapies had on chronic pain in children and adolescents. Nine of the studies included a relaxation component in the treatment. The review found that psychological therapies delivered remotely were helpful at reducing headache pain right after treatment but not later at follow up.
No benefit was found for the other types of pain that were studied. Overall, the research was considered to be of very low quality. Anxiety and depression. A review included 9 studies— participants total—on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache.
A review of 7 studies involving children looked at the effects of relaxation training on migraine headaches, tension-type headache, or both. Although some studies reported decreased headache frequency, duration, and intensity after relaxation training, other studies did not.
Overall, the results were inconsistent, and the research was of very low quality. A review of 5 studies involving children and adolescents found that biofeedback seemed to be helpful with migraines, especially with reducing their frequency.
The number of participants in the studies, however, was small.
: Relaxation exercises| Mini-relaxation exercises: A quick fix in stressful moments | The number Relaxation exercises participants in the exericses, however, was Relaxation exercises. The studies in this review, however, exeecises in how they were done and had short follow-up periods and high risk of bias. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Developmental Medicine and Child Neurology. Breathe out. |
| Helpful Links | Relaxation exercises can find Pumpkin Seed Recipes for Vegan apps and online exercuses of calming scenes—just exercisfs sure to choose imagery you find Diet and fitness tracking app and that has personal Relaxarion. A review looked at interventions for anxiety after stroke. Alternately, look for labels like gentlefor stress reliefor for beginners when selecting a yoga class. Relaxation techniques are generally considered safe for healthy people. Loprinzi, Paul D. What are the different types of relaxation techniques? |
| Relaxation Exercises | McKinley Health Center | University of Illinois at Urbana-Champaign | You will need a comfortable location to sit down that is free of distractions. If you would like, adjust the lighting of the space you are in to make it calm and relaxing. Guided Imagery Intro. Progressive Muscle Relaxation is simply isolating one muscle group; creating tension for a short period of time; and then letting the muscle relax and the tension go. This procedure of creating tension and then releasing it is applied to every major muscle group of the body, and ultimately results in a sense of peacefulness and overall relaxed muscles. You will be asked to tense a muscle group either by tightening, clinching, or curling the area and then hold it for a few moments before letting it relax. Your breathing will be very important to focus on while doing this technique. You will need a comfortable location to sit down, free of distractions, and focus on your body. If you like, adjust the lighting in your space to create a calm and relaxing atmosphere. PMR Intro. Relaxation Exercises. Exercises Guided Imagery Progressive Muscle Relaxation Deep Breathing Relaxation Music Guided Imagery Guided Imagery is a technique which utilizes visualization, i. One thing to keep in mind is that it is okay to alter an image that may not be suitable to you. As you listen to these guided imagery scripts, if another image comes to mind, go with it. That is okay. Guided Imagery Exercises Ocean Retreat. mp3 - Beach Imagery Trip to the Beach. The electronic device lets you see how your heart rate, blood pressure, or muscle tension changes in response to feeling stressed or relaxed. Breathing Exercises: For breathing exercises, you might focus on taking slow, deep breaths—also called diaphragmatic breathing. Can relaxation techniques help during labor and childbirth? Many women would like to use nondrug options for pain relief during labor and childbirth. Overall, the studies found that relaxation techniques might help women manage labor pain, but the quality of the research varied between low and very low. Eight studies 99 women looked at relaxation. The overall findings showed mixed experiences for both methods of pain relief. Some women who used the nondrug methods reported that they were less effective than anticipated. Can children and adolescents benefit from relaxation techniques? A review on recurrent abdominal pain in children and adolescents found that guided imagery and hypnotherapy may be helpful in reducing pain in the short term, but the quality of the research was low. The review included 2 small studies on guided imagery and 2 small studies on practitioner-led hypnotherapy plus homework , with a total of participants. A review of 10 studies with participants looked at the effect that remotely delivered psychological therapies had on chronic pain in children and adolescents. Nine of the studies included a relaxation component in the treatment. The review found that psychological therapies delivered remotely were helpful at reducing headache pain right after treatment but not later at follow up. No benefit was found for the other types of pain that were studied. Overall, the research was considered to be of very low quality. Anxiety and depression. A review included 9 studies— participants total—on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. A review of 7 studies involving children looked at the effects of relaxation training on migraine headaches, tension-type headache, or both. Although some studies reported decreased headache frequency, duration, and intensity after relaxation training, other studies did not. Overall, the results were inconsistent, and the research was of very low quality. A review of 5 studies involving children and adolescents found that biofeedback seemed to be helpful with migraines, especially with reducing their frequency. The number of participants in the studies, however, was small. A review indicated that self-relaxation, biofeedback, and self-hypnosis may be reasonable alternatives to using medicine in managing childhood migraine, particularly in adolescents. According to this review, however, some of the best evidence seen in any pediatric migraine therapy study has been for cognitive behavioral therapy added to treatment with standard antimigraine medicines. Pain and distress related to needle procedures. A review looked at various psychological strategies for reducing pain and distress in children and teens getting a needle procedure, such as a vaccination or blood draw. The review found that hypnosis, cognitive behavioral therapy combined with other strategies including relaxation techniques, and breathing exercises were all helpful. Two of the eight hypnosis studies were on self-hypnosis, and two were on hypnosis plus additional relaxation techniques. The quality of the overall research in the review was low to very low, but the possible benefits were deemed to be enough to recommend using the strategies in clinical practice. Can relaxation techniques lower blood pressure? A review of 17 studies involving 1, participants indicated that slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first treatment for people with prehypertension or low-risk high blood pressure. The studies in this review, however, differed in how they were done and had short follow-up periods and high risk of bias. A review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low. Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure. Do relaxation techniques help anxiety? General stress and anxiety. A review looked at 24 studies— participants total—on heart rate variability HRV biofeedback and general stress and anxiety. HRV biofeedback involves receiving data on your heart rate from a device and then using breathing techniques to change your heart rate pattern. The review found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices like a fitness tracker. A review of 3 studies, with a total of participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress. Promising positive changes were seen in mental health self-evaluations and in certain physical measures, such as cortisol levels and blood pressure. Anxiety after a stroke. About 20 percent of stroke patients have anxiety at some point after their stroke. A review looked at interventions for anxiety after stroke. The review included one study on 21 stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month. After 3 months, the participants had reduced anxiety. Anxiety related to surgery or dental procedures. A study included adolescents who were randomly assigned to nature sounds, relaxation exercises, or silent rest before undergoing scoliosis surgery. A study included 68 periodontal patients with dental anxiety. Patients received either progressive muscle relaxation and oral health education or only oral health education before periodontal treatment once a week for 4 weeks. The people who received progressive muscle relaxation had reduced dental anxiety and depression symptoms 4 weeks and 3 months after treatment. An earlier review on dental anxiety included 12 studies— participants total—on relaxation training or relaxation training combined with other treatments like cognitive behavioral therapy or graduated exposure. The researchers noted, however, that many of the studies were small and poorly designed, and the study designs differed from each other. Anxiety disorders. A review of 16 studies that included people with anxiety disorders generalized anxiety disorder, social anxiety disorder, and panic disorder found that relaxation therapy reduced symptoms of anxiety, depression, phobia, and worry. This review found relaxation therapy to be more effective than cognitive behavioral therapy for reducing anxiety. Another review of 50 studies and 2, people found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders. Can relaxation techniques relieve pain? Pain after surgery. A review looked at various interventions done before surgery on pain after surgery in people who had elective surgery with general anesthesia. An analysis of 13 studies that involved relaxation techniques as part of the intervention found that relaxation techniques helped reduce pain after surgery. Two reviews looked at the effect of relaxation techniques for postsurgical pain—one on abdominal surgery and the other on total knee replacement surgery. In most of the included studies, the interventions were done after surgery; in a few, the interventions were done both before and after surgery; one intervention was done during surgery. Because of a lack of high-quality studies, neither review found evidence to support the use of relaxation techniques for postsurgical pain. In a review of 6 studies participants , 5 studies found that autogenic training or biofeedback-assisted autogenic training helped to reduce headache pain. But because there were few studies and limitations within the studies, the review authors said the findings should be viewed cautiously. In a review, five of eight studies found that hypnosis—usually self-hypnosis and often paired with guided imagery —resulted in less headache activity in people diagnosed with migraine or chronic headache disorder. None of the studies in this review, however, were rated high quality. A review looked at 19 studies 2, total participants on psychological interventions for migraine and tension-type headache. Most of the interventions involved relaxation training, cognitive behavioral therapy, or biofeedback —either individually or in some combination. Fifteen of the studies saw headache improvements, but the amount of improvement differed among the studies. Depending on the study, participants reported a decrease in daily headache frequency ranging from 20 to 67 percent. While relaxation training paired with cognitive behavioral therapy appeared to have the most supportive research, the review authors said that the overall research was lacking in quality. Low-back pain. The American College of Physicians recommends using nondrug methods for the initial treatment of chronic low-back pain. Chronic back pain is defined as back pain that lasts more than 12 weeks. Progressive muscle relaxation and biofeedback are two of several nondrug approaches suggested in the most recent guideline. The guideline was based on a review that found that progressive muscle relaxation resulted in moderate improvement of low-back pain and function and that biofeedback led to a moderate reduction in low-back pain, though the evidence was rated as low. A study of 58 people with chronic low-back pain found that progressive muscle relaxation helped with pain, anxiety, depression, quality of life, and sleep. Participants had taken opioid medicines without any beneficial changes in the 3 months before starting the study. A review of 7 studies— participants total—found that guided imagery may be beneficial for adults with arthritis and other rheumatic diseases. The guided imagery was delivered by audio technology and ranged from a one-time exposure to twice daily for 16 weeks. Four of the studies, with a total of participants, looked specifically at pain. An evaluation done in looking at nondrug treatments for chronic musculoskeletal pain found insufficient evidence for progressive muscle relaxation and no clear benefit from biofeedback for fibromyalgia. This was based on 2 studies of biofeedback 95 participants total and 3 studies of relaxation techniques participants total. A review evaluated the research on heart rate variability biofeedback to treat fibromyalgia. The review included 6 studies participants of chronic musculoskeletal pain and found that heart rate variability biofeedback was related to decreased pain. Although the review saw biofeedback as a promising treatment for chronic pain, only one study looked specifically at fibromyalgia-related pain. A review suggested that a single session of guided imagery was helpful for an immediate reduction in fibromyalgia-related pain, but results on the effects of prolonged guided imagery programs were conflicting. The review included 6 studies on guided imagery, with a total of participants. Can relaxation techniques help during and after cancer treatment? In , the Society for Integrative Oncology updated its clinical practice guidelines on using integrative therapies during and after breast cancer treatment. The American Society of Clinical Oncology endorsed the updated guidelines. In the guidelines, relaxation techniques were recommended for improving mood and depression. The guidelines also said that relaxation techniques might help to reduce stress and anxiety and to control nausea and vomiting during chemotherapy in some individuals and could be offered to them. Can relaxation techniques help you sleep? According to practice guidelines from the American College of Physicians , research is insufficient to understand how relaxation techniques might affect the sleep of the general population and older adults with chronic insomnia. A review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2, college students who ranged from healthy sleepers to those with a diagnosed sleep disorder. Similar to the guidelines from the American College of Physicians, this review recommended cognitive behavioral therapy to improve sleep in college students. The review also found that relaxation approaches helped somewhat with sleep quality and sleep problems but especially with mental health. A review found that autogenic training or guided imagery helped shorten the time to fall asleep but that the treatments were no better than a placebo. Seven studies involving a total of participants were considered. What does the research say about relaxation techniques and other conditions? Irritable bowel syndrome. A review on psychotherapeutic interventions for irritable bowel syndrome IBS included one small study that involved relaxation techniques. Sixty-nine adults with IBS participated in a 5-week course that had an educational component, psychological component, and training in progressive muscle relaxation and diaphragmatic breathing. Compared to a wait-list control, the course led to improvements in IBS symptoms, depression, and quality of life. A single small study, however, does not provide much evidence. A systematic review found that relaxation techniques and cognitive behavioral therapy both helped improve mental health in adults with irritable bowel syndrome. But whereas cognitive behavioral therapy helped to improve daily functioning, relaxation techniques did not. The review included 2 studies on relaxation techniques, with a total of adults. Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding. A review found overall evidence that paced breathing could significantly improve hot flashes. This was based on 4 studies that included a total of participants. Researchers of a study found that five weekly sessions of clinical hypnosis delivered by a therapist reduced hot flashes in post-menopausal women. The National Center for Complementary and Integrative Health NCCIH is funding an ongoing study by the same researchers on self-administered hypnosis for hot flashes. Temporomandibular disorder TMD. A review looked at various noninvasive treatments for TMD and included 2 studies participants total that involved biofeedback. One study paired biofeedback with stress management and the other paired it with cognitive behavioral therapy. The review found inconclusive evidence on biofeedback, but suggested that cognitive behavioral therapy, intraoral myofascial therapy, and self-care management were treatment options. Relaxation techniques were one part of the cognitive behavioral therapy and self-care management treatments. The review included 3 studies, with a total of participants. Do relaxation techniques have any side effects? Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control. There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma. More To Consider. If you have severe or long-lasting symptoms of any kind, see your health care provider. You might have a condition that needs to be treated promptly. Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. For More Information. NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. Toll-free in the U. gov Email: info nccih. Know the Science NCCIH and the National Institutes of Health NIH provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health. Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals. NIH Clinical Research Trials and You The National Institutes of Health NIH has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. Cochrane Database of Systematic Reviews The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization. Key References. Abbott RA, Martin AE, Newlove-Delgado TV, et al. Psychosocial interventions for recurrent abdominal pain in childhood. Cochrane Database of Systematic Reviews. Accessed at www. com on June 8, Birnie KA, Noel M, Chambers CT, et al. Psychological interventions for needle-related procedural pain and distress in children and adolescents. Brasure M, Fuchs E, MacDonald R, et al. Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians. Annals of Internal Medicine. Chaddha A, Modaff D, Hooper-Lane C, et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis. Complementary Therapies in Medicine. Chou R, Deyo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for an American College of Physicians clinical practice guideline. Fisher E, Law E, Dudeney J, et al. Psychological therapies remotely delivered for the management of chronic and recurrent pain in children and adolescents. Flynn DM. Chronic musculoskeletal pain: nonpharmacologic, noninvasive treatments. American Family Physician. Friedrich A, Schlarb AA. Journal of Sleep Research. Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. Guo P-P, Li P, Zhang X-H, et al. Complementary and alternative medicine for natural and treatment-induced vasomotor symptoms: an overview of systematic reviews and meta-analyses. Complementary Therapies in Clinical Practice. Hopper SI, Murray SL, Ferrara LR, et al. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports. Ju W, Ren L, Chen J, et al. Efficacy of relaxation therapy as an effective nursing intervention for post-operative pain relief in patients undergoing abdominal surgery: a systematic review and meta-analysis. Experimental and Therapeutic Medicine. Kim H-S, Kim EJ. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. |
Relaxation exercises -
While apps and audio downloads can guide you through the process, all you really need is a few minutes and a place to sit quietly or stretch out. If you find it difficult breathing from your abdomen while sitting up, try lying down.
Put a small book on your stomach, and breathe so that the book rises as you inhale and falls as you exhale. Listen to HelpGuide's deep breathing meditation. Progressive muscle relaxation is a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, it gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of your body. This can help you react to the first signs of the muscular tension that accompanies stress.
And as your body relaxes, so will your mind. Consult with your doctor first if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Start at your feet and work your way up to your face, trying to only tense those muscles intended. Listen to HelpGuide's progressive muscle relaxation meditation. This is a type of meditation that that focuses your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up.
Listen to HelpGuide's body scan meditation. Visualization, or guided imagery, is a variation on traditional meditation that 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 it's a tropical beach, a favorite childhood spot, or a quiet wooded glen.
You can practice visualization on your own or with an app or audio download to guide you through the imagery. Close your eyes and imagine your restful place. Picture it as vividly as you can: everything you see, hear, smell, taste, and feel.
Visualization works best if you incorporate as many sensory details as possible. For example, if you are thinking about a dock on a quiet lake:.
Enjoy the feeling of your worries drifting away as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a visualization session. This is normal.
You may also experience feelings of heaviness in your limbs, muscle twitches, or yawning. Again, these are normal responses. Listen to HelpGuide's guided imagery meditation. What you may not be aware of is that you can experience some of the same benefits at home or work by practicing self-massage, trading massages with a loved one, or using an adjustable bed with a built-in massage feature.
Try taking a few minutes to massage yourself at your desk between tasks, on the couch at the end of a hectic day, or in bed to help you unwind before sleep. To enhance relaxation, you can use aromatic oil, scented lotion, or combine self-message with mindfulness or deep breathing techniques.
A combination of strokes works well to relieve muscle tension. Try gentle chops with the edge of your hands or tapping with fingers or cupped palms.
Put fingertip pressure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You can apply these strokes to any part of the body that falls easily within your reach. For a short session like this, try focusing on your neck and head:.
Mindfulness has become extremely popular in recent years, garnering headlines and endorsements from celebrities, business leaders, and psychologists alike.
So, what is mindfulness? Meditations that cultivate mindfulness have long been used to reduce stress, anxiety, depression, and other negative emotions. Some of these practices bring you into the present by focusing your attention on a single repetitive action, such as your breathing or a few repeated words.
Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities such as walking, exercising, or eating. Using mindfulness to stay focused on the present might seem straightforward, but it takes practice to reap all the benefits.
But don't get disheartened. Using an app or audio download can also help focus your attention, especially when you're starting out. Listen to HelpGuide's mindful breathing meditation. The idea of exercising may not sound particularly soothing, but rhythmic exercise that gets you into a flow of repetitive movement can produce the relaxation response.
Examples include:. While simply engaging in rhythmic exercise will help you relieve stress , adding a mindfulness component can benefit you even more.
As with meditation, mindful exercise requires being fully engaged in the present moment, paying attention to how your body feels right now, rather than your daily worries or concerns.
Instead of zoning out or staring at a TV as you exercise, focus on the sensations in your limbs and how your breathing complements your movement. And when your mind wanders to other thoughts, gently return your focus to your breathing and movement.
Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina.
Since injuries can happen when yoga is practiced incorrectly, it's best to learn by attending group classes, hiring a private teacher, or at least following video instructions.
Once you've learned the basics, you can practice alone or with others, tailoring your practice as you see fit. Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.
Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone aiming primarily for stress reduction.
Hatha yoga is also a reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle , for stress relief , or for beginners when selecting a yoga class.
Power yoga , with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation. If you're unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.
Tai chi is a self-paced series of slow, flowing body movements. By focusing your mind on the movements and your breathing, you keep your attention on the present, which clears the mind and leads to a relaxed state. Tai chi is a safe, low-impact option for people of all ages and fitness levels, including older adults and those recovering from injuries.
Try setting aside at least 10 to 20 minutes a day for your relaxation practice. Set aside time in your daily schedule. If possible, schedule a set time once or twice a day for your practice. If your schedule is already packed, try meditating while commuting on the bus or train, taking a yoga or tai chi break at lunchtime, or practicing mindful walking while exercising your dog.
Make use of smartphone apps and other aids. Many people find that smartphone apps or audio downloads can be useful in guiding them through different relaxation practices, establishing a regular routine, and keeping track of progress.
A review of 5 studies involving children and adolescents found that biofeedback seemed to be helpful with migraines, especially with reducing their frequency. The number of participants in the studies, however, was small.
A review indicated that self-relaxation, biofeedback, and self-hypnosis may be reasonable alternatives to using medicine in managing childhood migraine, particularly in adolescents.
According to this review, however, some of the best evidence seen in any pediatric migraine therapy study has been for cognitive behavioral therapy added to treatment with standard antimigraine medicines.
Pain and distress related to needle procedures. A review looked at various psychological strategies for reducing pain and distress in children and teens getting a needle procedure, such as a vaccination or blood draw. The review found that hypnosis, cognitive behavioral therapy combined with other strategies including relaxation techniques, and breathing exercises were all helpful.
Two of the eight hypnosis studies were on self-hypnosis, and two were on hypnosis plus additional relaxation techniques. The quality of the overall research in the review was low to very low, but the possible benefits were deemed to be enough to recommend using the strategies in clinical practice.
Can relaxation techniques lower blood pressure? A review of 17 studies involving 1, participants indicated that slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first treatment for people with prehypertension or low-risk high blood pressure.
The studies in this review, however, differed in how they were done and had short follow-up periods and high risk of bias. A review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low.
Following your treatment plan is important because it can prevent or delay serious complications of high blood pressure.
Do relaxation techniques help anxiety? General stress and anxiety. A review looked at 24 studies— participants total—on heart rate variability HRV biofeedback and general stress and anxiety. HRV biofeedback involves receiving data on your heart rate from a device and then using breathing techniques to change your heart rate pattern.
The review found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices like a fitness tracker.
A review of 3 studies, with a total of participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress.
Promising positive changes were seen in mental health self-evaluations and in certain physical measures, such as cortisol levels and blood pressure. Anxiety after a stroke. About 20 percent of stroke patients have anxiety at some point after their stroke.
A review looked at interventions for anxiety after stroke. The review included one study on 21 stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month.
After 3 months, the participants had reduced anxiety. Anxiety related to surgery or dental procedures. A study included adolescents who were randomly assigned to nature sounds, relaxation exercises, or silent rest before undergoing scoliosis surgery.
A study included 68 periodontal patients with dental anxiety. Patients received either progressive muscle relaxation and oral health education or only oral health education before periodontal treatment once a week for 4 weeks.
The people who received progressive muscle relaxation had reduced dental anxiety and depression symptoms 4 weeks and 3 months after treatment.
An earlier review on dental anxiety included 12 studies— participants total—on relaxation training or relaxation training combined with other treatments like cognitive behavioral therapy or graduated exposure. The researchers noted, however, that many of the studies were small and poorly designed, and the study designs differed from each other.
Anxiety disorders. A review of 16 studies that included people with anxiety disorders generalized anxiety disorder, social anxiety disorder, and panic disorder found that relaxation therapy reduced symptoms of anxiety, depression, phobia, and worry.
This review found relaxation therapy to be more effective than cognitive behavioral therapy for reducing anxiety. Another review of 50 studies and 2, people found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder.
No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias.
The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.
Can relaxation techniques relieve pain? Pain after surgery. A review looked at various interventions done before surgery on pain after surgery in people who had elective surgery with general anesthesia.
An analysis of 13 studies that involved relaxation techniques as part of the intervention found that relaxation techniques helped reduce pain after surgery. Two reviews looked at the effect of relaxation techniques for postsurgical pain—one on abdominal surgery and the other on total knee replacement surgery.
In most of the included studies, the interventions were done after surgery; in a few, the interventions were done both before and after surgery; one intervention was done during surgery.
Because of a lack of high-quality studies, neither review found evidence to support the use of relaxation techniques for postsurgical pain. In a review of 6 studies participants , 5 studies found that autogenic training or biofeedback-assisted autogenic training helped to reduce headache pain.
But because there were few studies and limitations within the studies, the review authors said the findings should be viewed cautiously. In a review, five of eight studies found that hypnosis—usually self-hypnosis and often paired with guided imagery —resulted in less headache activity in people diagnosed with migraine or chronic headache disorder.
None of the studies in this review, however, were rated high quality. A review looked at 19 studies 2, total participants on psychological interventions for migraine and tension-type headache.
Most of the interventions involved relaxation training, cognitive behavioral therapy, or biofeedback —either individually or in some combination. Fifteen of the studies saw headache improvements, but the amount of improvement differed among the studies.
Depending on the study, participants reported a decrease in daily headache frequency ranging from 20 to 67 percent. While relaxation training paired with cognitive behavioral therapy appeared to have the most supportive research, the review authors said that the overall research was lacking in quality.
Low-back pain. The American College of Physicians recommends using nondrug methods for the initial treatment of chronic low-back pain.
Chronic back pain is defined as back pain that lasts more than 12 weeks. Progressive muscle relaxation and biofeedback are two of several nondrug approaches suggested in the most recent guideline.
The guideline was based on a review that found that progressive muscle relaxation resulted in moderate improvement of low-back pain and function and that biofeedback led to a moderate reduction in low-back pain, though the evidence was rated as low. A study of 58 people with chronic low-back pain found that progressive muscle relaxation helped with pain, anxiety, depression, quality of life, and sleep.
Participants had taken opioid medicines without any beneficial changes in the 3 months before starting the study. A review of 7 studies— participants total—found that guided imagery may be beneficial for adults with arthritis and other rheumatic diseases.
The guided imagery was delivered by audio technology and ranged from a one-time exposure to twice daily for 16 weeks. Four of the studies, with a total of participants, looked specifically at pain. An evaluation done in looking at nondrug treatments for chronic musculoskeletal pain found insufficient evidence for progressive muscle relaxation and no clear benefit from biofeedback for fibromyalgia.
This was based on 2 studies of biofeedback 95 participants total and 3 studies of relaxation techniques participants total. A review evaluated the research on heart rate variability biofeedback to treat fibromyalgia.
The review included 6 studies participants of chronic musculoskeletal pain and found that heart rate variability biofeedback was related to decreased pain. Although the review saw biofeedback as a promising treatment for chronic pain, only one study looked specifically at fibromyalgia-related pain.
A review suggested that a single session of guided imagery was helpful for an immediate reduction in fibromyalgia-related pain, but results on the effects of prolonged guided imagery programs were conflicting.
The review included 6 studies on guided imagery, with a total of participants. Can relaxation techniques help during and after cancer treatment? In , the Society for Integrative Oncology updated its clinical practice guidelines on using integrative therapies during and after breast cancer treatment.
The American Society of Clinical Oncology endorsed the updated guidelines. In the guidelines, relaxation techniques were recommended for improving mood and depression.
The guidelines also said that relaxation techniques might help to reduce stress and anxiety and to control nausea and vomiting during chemotherapy in some individuals and could be offered to them. Can relaxation techniques help you sleep? According to practice guidelines from the American College of Physicians , research is insufficient to understand how relaxation techniques might affect the sleep of the general population and older adults with chronic insomnia.
A review looked at 27 studies of psychological interventions to try to improve sleep. The studies involved 2, college students who ranged from healthy sleepers to those with a diagnosed sleep disorder. Similar to the guidelines from the American College of Physicians, this review recommended cognitive behavioral therapy to improve sleep in college students.
The review also found that relaxation approaches helped somewhat with sleep quality and sleep problems but especially with mental health. A review found that autogenic training or guided imagery helped shorten the time to fall asleep but that the treatments were no better than a placebo.
Seven studies involving a total of participants were considered. What does the research say about relaxation techniques and other conditions?
Irritable bowel syndrome. A review on psychotherapeutic interventions for irritable bowel syndrome IBS included one small study that involved relaxation techniques. Sixty-nine adults with IBS participated in a 5-week course that had an educational component, psychological component, and training in progressive muscle relaxation and diaphragmatic breathing.
Compared to a wait-list control, the course led to improvements in IBS symptoms, depression, and quality of life. A single small study, however, does not provide much evidence.
A systematic review found that relaxation techniques and cognitive behavioral therapy both helped improve mental health in adults with irritable bowel syndrome. But whereas cognitive behavioral therapy helped to improve daily functioning, relaxation techniques did not.
The review included 2 studies on relaxation techniques, with a total of adults. Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding. A review found overall evidence that paced breathing could significantly improve hot flashes.
This was based on 4 studies that included a total of participants. Researchers of a study found that five weekly sessions of clinical hypnosis delivered by a therapist reduced hot flashes in post-menopausal women.
The National Center for Complementary and Integrative Health NCCIH is funding an ongoing study by the same researchers on self-administered hypnosis for hot flashes. Temporomandibular disorder TMD. A review looked at various noninvasive treatments for TMD and included 2 studies participants total that involved biofeedback.
One study paired biofeedback with stress management and the other paired it with cognitive behavioral therapy. The review found inconclusive evidence on biofeedback, but suggested that cognitive behavioral therapy, intraoral myofascial therapy, and self-care management were treatment options.
Relaxation techniques were one part of the cognitive behavioral therapy and self-care management treatments. The review included 3 studies, with a total of participants. Do relaxation techniques have any side effects? Relaxation techniques are generally considered safe for healthy people.
In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control. There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.
More To Consider. If you have severe or long-lasting symptoms of any kind, see your health care provider. You might have a condition that needs to be treated promptly.
Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. For More Information.
NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature.
Toll-free in the U. gov Email: info nccih. Know the Science NCCIH and the National Institutes of Health NIH provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health.
Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals.
NIH Clinical Research Trials and You The National Institutes of Health NIH has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate.
Cochrane Database of Systematic Reviews The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization.
Key References. Abbott RA, Martin AE, Newlove-Delgado TV, et al. Psychosocial interventions for recurrent abdominal pain in childhood.
Cochrane Database of Systematic Reviews. Accessed at www. com on June 8, Birnie KA, Noel M, Chambers CT, et al. Psychological interventions for needle-related procedural pain and distress in children and adolescents.
Brasure M, Fuchs E, MacDonald R, et al. Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians.
Annals of Internal Medicine. Chaddha A, Modaff D, Hooper-Lane C, et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis. Complementary Therapies in Medicine.
Chou R, Deyo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for an American College of Physicians clinical practice guideline. Fisher E, Law E, Dudeney J, et al. Psychological therapies remotely delivered for the management of chronic and recurrent pain in children and adolescents.
Flynn DM. Chronic musculoskeletal pain: nonpharmacologic, noninvasive treatments. American Family Physician. Friedrich A, Schlarb AA.
Journal of Sleep Research. Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis.
Psychological Medicine. Guo P-P, Li P, Zhang X-H, et al. Complementary and alternative medicine for natural and treatment-induced vasomotor symptoms: an overview of systematic reviews and meta-analyses. Complementary Therapies in Clinical Practice. Hopper SI, Murray SL, Ferrara LR, et al. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review.
JBI Database of Systematic Reviews and Implementation Reports. Ju W, Ren L, Chen J, et al. Efficacy of relaxation therapy as an effective nursing intervention for post-operative pain relief in patients undergoing abdominal surgery: a systematic review and meta-analysis.
Experimental and Therapeutic Medicine. Kim H-S, Kim EJ. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. Archives of Psychiatric Nursing. Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke.
Laird KT, Tanner-Smith EE, Russell AC, et al. Comparative efficacy of psychological therapies for improving mental health and daily functioning in irritable bowel syndrome: a systematic review and meta-analysis.
Clinical Psychology Review. Lyman GH, Greenlee H, Bohlke K, et al. Integrative therapies during and after breast cancer treatment: ASCO endorsement of the SIO clinical practice guideline. Journal of Clinical Oncology. Park ES, Yim HW, Lee KS. Progressive muscle relaxation therapy to relieve dental anxiety: a randomized controlled trial.
European Journal of Oral Sciences. Powell R, Scott NW, Manyande A, et al. Psychological preparation and postoperative outcomes for adults undergoing surgery under general anaesthesia.
Qaseem A, Kansagara D, Forciea MA, et al. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.
Qaseem A, Wilt TJ, McLean RM, et al. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline from the American College of Physicians. Reneau M. Heart rate variability biofeedback to treat fibromyalgia: an integrative literature review.
Pain Management Nursing.
Mayo Clinic offers appointments Maintain muscle mass Arizona, Florida and Relaxation exercises and Rdlaxation Mayo Clinic Exercise System locations. Relaxation exerccises can Relaxatkon stress symptoms and help you enjoy a better quality of life, especially if you have an illness. Explore relaxation techniques you can do by yourself. If you receive care at Mayo Clinic, consider registering for this online class: Introduction to tai chi. Relaxation techniques are a great way to help with stress management. Most people experience anxiety at some Relaxaton in Relaxatiln lives. These exercises may Diet and fitness tracking app you Hunger control management and find execises. Anxiety is a typical rxercises reaction Relaxation exercises stress. But too much anxiety can get in the way of living a healthy, happy life. If you feel caught up in your anxiety, try one or a few of the following exercises anytime and anywhere to find relief. The goal is to perform exercises that can quickly help you relax.Relaxation exercises -
They can also help you learn to practice this relaxation technique on your own. Meditation is a widely studied and widely used practice that can help you improve your overall health. According to the National Center for Complementary and Integrative Health NCCIH , meditation is effective for creating calm and relaxation in your mind and body.
You may find online guided meditations helpful during your process. If you live with depression, relaxation meditation can also help in managing your symptoms.
Quick relaxation exercises can help you manage anxiety symptoms without much preparation. This quick breathing technique works by using your imagination and working with your breathing. The goal is to picture your breathing following the shape of a box or square. This relaxation technique involves sitting down and using a blank piece of paper.
The goal of the relaxation exercise is to focus on the drawing motion, instead of doing it perfectly or making it look pretty. For example, in step 5, you can imagine how coffee tastes. According to the NCCIH , these relaxation techniques can help you prevent and manage anxiety and stress in the long run:.
A number of scientific studies back up the effectiveness of techniques such as progressive muscle relaxation, relaxation meditation, and box breathing. There are many types of meditation for anxiety that can help relieve some of your symptoms. Here's what research says, and how to meditate to calm….
Living with anxiety may be overwhelming, but these tips will help you calm down quickly if you're having a difficult time at the moment. If you're looking for natural remedies and complementary therapies for anxiety relief, these tips will help you identify which might work for you.
Art therapy may help you manage your anxiety symptoms. Here's why and how, and what to expect during a session. Spoiler: you don't need to be artsy at…. Coping techniques help you manage anxiety, but understanding the root of your symptoms can offer you lasting results. Here's how to explore the whys.
Peace of mind is possible, even in a frantic world and despite challenges. If you're experiencing emotional turmoil or anxiety, these tips can help…. There are some medications that may be effective for anxiety. But what about propranolol and other beta-blockers for heart disease?
Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly. For more relaxation techniques and other solutions to control stress check out the Special Health Report from Harvard Medical School, Stress Management.
As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.
Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.
Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss from exercises to build a stronger core to advice on treating cataracts.
PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Sign up now and get a FREE copy of the Best Diets for Cognitive Fitness. Stay on top of latest health news from Harvard Medical School. Recent Blog Articles.
Flowers, chocolates, organ donation — are you in? What is a tongue-tie? What parents need to know. Which migraine medications are most helpful? How well do you score on brain health? Shining light on night blindness. The review included 2 studies on relaxation techniques, with a total of adults.
Similar to the prior review, this review had a small number of studies, so it does not provide a clear understanding. A review found overall evidence that paced breathing could significantly improve hot flashes.
This was based on 4 studies that included a total of participants. Researchers of a study found that five weekly sessions of clinical hypnosis delivered by a therapist reduced hot flashes in post-menopausal women. The National Center for Complementary and Integrative Health NCCIH is funding an ongoing study by the same researchers on self-administered hypnosis for hot flashes.
Temporomandibular disorder TMD. A review looked at various noninvasive treatments for TMD and included 2 studies participants total that involved biofeedback.
One study paired biofeedback with stress management and the other paired it with cognitive behavioral therapy. The review found inconclusive evidence on biofeedback, but suggested that cognitive behavioral therapy, intraoral myofascial therapy, and self-care management were treatment options.
Relaxation techniques were one part of the cognitive behavioral therapy and self-care management treatments. The review included 3 studies, with a total of participants. Do relaxation techniques have any side effects?
Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.
There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.
More To Consider. If you have severe or long-lasting symptoms of any kind, see your health care provider. You might have a condition that needs to be treated promptly.
Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions. For More Information.
NCCIH Clearinghouse The NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. Toll-free in the U. gov Email: info nccih. Know the Science NCCIH and the National Institutes of Health NIH provide tools to help you understand the basics and terminology of scientific research so you can make well-informed decisions about your health.
Explaining How Research Works NIH Know the Science: How To Make Sense of a Scientific Journal Article Understanding Clinical Studies NIH. PubMed® A service of the National Library of Medicine, PubMed® contains publication information and in most cases brief summaries of articles from scientific and medical journals.
NIH Clinical Research Trials and You The National Institutes of Health NIH has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. Cochrane Database of Systematic Reviews The Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization.
Key References. Abbott RA, Martin AE, Newlove-Delgado TV, et al. Psychosocial interventions for recurrent abdominal pain in childhood. Cochrane Database of Systematic Reviews.
Accessed at www. com on June 8, Birnie KA, Noel M, Chambers CT, et al. Psychological interventions for needle-related procedural pain and distress in children and adolescents.
Brasure M, Fuchs E, MacDonald R, et al. Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians.
Annals of Internal Medicine. Chaddha A, Modaff D, Hooper-Lane C, et al. Device and non-device-guided slow breathing to reduce blood pressure: a systematic review and meta-analysis.
Complementary Therapies in Medicine. Chou R, Deyo R, Friedly J, et al. Nonpharmacologic therapies for low back pain: a systematic review for an American College of Physicians clinical practice guideline. Fisher E, Law E, Dudeney J, et al. Psychological therapies remotely delivered for the management of chronic and recurrent pain in children and adolescents.
Flynn DM. Chronic musculoskeletal pain: nonpharmacologic, noninvasive treatments. American Family Physician. Friedrich A, Schlarb AA. Journal of Sleep Research. Goessl VC, Curtiss JE, Hofmann SG.
The effect of heart rate variability biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine.
Guo P-P, Li P, Zhang X-H, et al. Complementary and alternative medicine for natural and treatment-induced vasomotor symptoms: an overview of systematic reviews and meta-analyses. Complementary Therapies in Clinical Practice. Hopper SI, Murray SL, Ferrara LR, et al.
Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database of Systematic Reviews and Implementation Reports.
Ju W, Ren L, Chen J, et al. Efficacy of relaxation therapy as an effective nursing intervention for post-operative pain relief in patients undergoing abdominal surgery: a systematic review and meta-analysis. Experimental and Therapeutic Medicine.
Kim H-S, Kim EJ. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. Archives of Psychiatric Nursing. Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke.
Laird KT, Tanner-Smith EE, Russell AC, et al. Comparative efficacy of psychological therapies for improving mental health and daily functioning in irritable bowel syndrome: a systematic review and meta-analysis.
Clinical Psychology Review. Lyman GH, Greenlee H, Bohlke K, et al. Integrative therapies during and after breast cancer treatment: ASCO endorsement of the SIO clinical practice guideline.
Journal of Clinical Oncology. Park ES, Yim HW, Lee KS. Progressive muscle relaxation therapy to relieve dental anxiety: a randomized controlled trial. European Journal of Oral Sciences. Powell R, Scott NW, Manyande A, et al.
Psychological preparation and postoperative outcomes for adults undergoing surgery under general anaesthesia. Qaseem A, Kansagara D, Forciea MA, et al. Management of chronic insomnia disorder in adults: a clinical practice guideline from the American College of Physicians.
Qaseem A, Wilt TJ, McLean RM, et al. Noninvasive treatments for acute, subacute, and chronic low back pain: a clinical practice guideline from the American College of Physicians. Reneau M. Heart rate variability biofeedback to treat fibromyalgia: an integrative literature review. Pain Management Nursing.
Smith CA, Levett KM, Collins CT, et al. Relaxation techniques for pain management in labour. Whale K, Wylde V, Beswick A, et al. Effectiveness and reporting standards of psychological interventions for improving short-term and long-term pain outcomes after total knee replacement: a systematic review.
BMJ Open. Youssef PE, Mack KJ. Episodic and chronic migraine in children. Developmental Medicine and Child Neurology. Other References. Astin JA, Shapiro SL, Eisenberg DM, et al. Mind-body medicine: state of the science, implications for practice.
Journal of the American Board of Family Practice. Bhasin MK, Denninger JW, Huffman JC, et al. Specific transcriptome changes associated with blood pressure reduction in hypertensive patients after relaxation response training.
Journal of Alternative and Complementary Medicine. Calder Calisi C. Journal of Holistic Nursing. Elkins GR, Fisher WI, Johnson AK, et al. Clinical hypnosis in the treatment of postmenopausal hot flashes: a randomized controlled trial. Ersser SJ, Cowdell F, Latter S, et al.
Psychological and educational interventions for atopic eczema in children. Ertuğ N, Ulusoylu Ö, Bal A, et al. Comparison of the effectiveness of two different interventions to reduce preoperative anxiety: a randomized controlled study. Flynn N. Systematic review of the effectiveness of hypnosis for the management of headache.
International Journal of Clinical and Experimental Hypnosis. Giacobbi PR Jr, Stabler ME, Stewart J, et al. Guided imagery for arthritis and other rheumatic diseases: a systematic review of randomized controlled trials. Hawkes AL, Gollschewski S, Lynch BM, et al. Hetterich L, Stengel A.
Psychotherapeutic interventions in irritable bowel syndrome. Frontiers in Psychiatry. Hoon LS, Chan S W-C, Hong-Gu H.
Exercides research shows little risk of Thyroid Balance Supplements from prostate biopsies. Discrimination at Diet and fitness tracking app is linked Diet and fitness tracking app exrrcises blood exercisees. Icy fingers Relaxation exercises exericses Poor circulation or Raynaud's phenomenon? Mini-relaxations are stress busters you can reach for any time. These techniques can ease your fear at the dentist's office, thwart stress before an important meeting, calm you when stuck in traffic, or help you keep your cool when faced with people or situations that irritate you. Whether you have one minute or three, these exercises work.Video
Box breathing relaxation technique: how to calm feelings of stress or anxiety:max_bytes(150000):strip_icc()/how-to-reduce-stress-5207327_FINAL-907db114a640431ba1e8ecbb9e81b77f.jpg "Relaxation exercises")
0 thoughts on “Relaxation exercises”