deep relaxation

Is Relaxation Training Hocus-Pocus?

I am frequently asked about the evidence for relaxation training. The concept of relaxation training has been around for many years and much research is available in the scientific and medical literature to support and recommend its use, not only for insomnia, anxiety, stress and depression but also for chronic painful conditions.

According to Wikipedia:

relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of anxietystress or anger. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breath rates, among other health benefits.[1]

Read the whole article here:

Read the article from Helpguide, a non-profit resource:

See what people at the Mayo Clinic have to say about relaxation techniques:

Watch the Mayo Clinic video: Mayo Clinic Video on Yoga for Relaxation

Peer reviewed medical and scientific literature is cited here for those who are skeptical and think of relaxation training as hocus-pocus:

J Psychiatr Pract. 2008 Nov;14(6):403-7.

Sleeping without a pill: nonpharmacologic treatments for insomnia.

Source

UCLA Department of Psychiatry and Biobehavioral Sciences at the David Geffen School of Medicine/Resnick Neuropsychiatric Hospital, Los Angeles, CA 90024, USA. lkierlin@mednet.ucla.edu

Abstract

Insomnia is a complaint of patients seen in many medical settings, but it is particularly prevalent in patients who present to mental health practitioners. When choosing an intervention for insomnia, physicians often turn to pharmacological management options as their primary strategy, with other modalities only considered secondarily, if at all. Medications for insomnia, which include benzodiazepines, nonbenzodiazepines, and antihistamines, have been found to have both varying degrees of efficacy as well as side-effect profiles that may limit their use. In recent years, the American Academy of Sleep Medicine has studied nonpharmacologic interventions for insomnia and found evidence to support their use in achieving sustained improvements in sleep parameters over time. Methods such as cognitive-behavioral therapy, stimulus-control therapy, relaxation, paradoxical intention, and sleep restriction are efficacious treatments that mental health practitioners can consider in the treatment of insomnia. Researchers are only beginning to review evidence concerning complementary and alternative medicine therapies (CAM); however, given the preponderance of patients who may be employing these techniques for insomnia, it is important that clinicians be familiar with these approaches, which merit further study. This article reviews nonpharmacologic treatments for insomnia that are available to mental health practitioners as well as primary care providers, either via direct application of the techniques or by referral. The evidence for each of these modalities is presented in an effort to expand the treating physician's armamentarium beyond sole use of the medications traditionally used to treat insomnia.

J Psychiatr Res. 2012 Nov;46(11):1456-63. doi: 10.1016/j.jpsychires.2012.08.007. Epub 2012 Aug 30.

Comparison of relaxation training with a cognitive-behavioural intervention for indicated prevention of depression in university students: A randomized controlled trial.

Source

Department of Clinical Psychology and Psychobiology, University of Santiago de Compostela, Campus Vida, 15782 Santiago de Compostela, Spain. Electronic address: fernandolino.vazquez@usc.es.

Abstract

Although cognitive-behavioural programmes for preventing depression have produced promising findings, their administration requires extensive training. Relaxation techniques are more straightforward psychological strategies, but they have not been investigated in the prevention of depression. This trial aimed to compare the results of relaxation training (RT) with that of a cognitive-behavioural programme (CBT) for prevention of depression in university students with elevated depressive symptoms. The 133 participants (mean age 23.3 years, 82% women) were randomly assigned to CBT or RT. Both programmes were administered to groups of 5 or 6 participants in eight weekly 90-min sessions. Participants were evaluated by independent raters before, immediately after, and 3 and 6 months after taking part in the programmes. By itself, intervention type had no significant effect on either depression or anxiety scores. The scores were lower at the follow-up time points with respect to pre-intervention scores. Effect size was greatest between pre- and immediately post-intervention scores for CBT, d = 1.32, 95% CI [1.00, 1.64], and between pre- and 6-month post-intervention scores for RT, d = 0.75, 95% CI [0.47, 1.03]. Anxiety symptoms were significantly improved by both interventions at 3-month follow-up, and by CBT at 6-month follow-up also. In the medium term (3-6 months), relaxation training produced similar reductions in depressive and anxiety symptoms as a more complex cognitive-behavioural programme.

Copyright © 2012 Elsevier Ltd. All rights reserved.

PMID:

 22939979

[PubMed - in process]

 Am J Health Promot. 2012 Jul-Aug;26(6):e149-58. doi: 10.4278/ajhp.110516-QUAL-199.

Psychological and physiological response of students to different types of stress management programs.

Source

Cátedra de Química Analítica Instrumental, Facultad de Farmacia y Bioquímica, Universidad de Buenos Aires, Buenos Aires, Argentina. siglesia@ffyb.uba.ar

Abstract

PURPOSE:

To design, implement, and examine the psychoneuroendocrine responses of three different types of stress management programs.

DESIGN:

Randomly assigned. A pre/post experimental design comparing variables between three different programs and a control group. The first program included training in deep breathing, relaxation response, meditation, and guided imagery techniques (RRGI). The second program included training in cognitive behavioral techniques (CB). The third program included both RRGI and CB (RRGICB).

SETTING:

The study was conducted at Buenos Aires University.

SUBJECTS:

Participants (N  = 52) were undergraduate students.

MEASURES:

Anxiety, anger, hopelessness, neuroticism, respiration rate, and salivary cortisol levels were assessed.

ANALYSIS:

Wilcoxon signed rank test was used to investigate differences in pre and post variables.

RESULTS:

Subjects in the RRGI group showed significantly lower levels of anxiety (p < .011), anger (p < .012), neuroticism (p < .01), respiratory rate (p < .002), hopelessness (p < .01), and salivary cortisol (p < .002) after the treatment. Subjects in the CB group showed significantly lower levels of anxiety (p < .018), anger (p < .037), and neuroticism (p < .03) after the treatment. Subjects in the RRGICB group showed significantly lower levels of anxiety (p < .001), anger (p < .001), neuroticism (p < .008), hopelessness (p < .01), respiratory rate (p < .001), and salivary cortisol (p < .002) after the treatment. Subjects in the control group showed only one variable modification, a significant increase in cortisol levels (p < .004).

CONCLUSIONS:

The combination of deep breathing, relaxation response, meditation, and guided imagery techniques with CB seems to be effective at helping people to deal with stress.

PMID:

 22747323

[PubMed - indexed for MEDLINE]

Sehatu Sleep Granite Bay CADeep Relaxation Training at Sehatu Sleep, designed with sleep medicine and psychology principles, empowers people by giving them skills to turn the mind switch on and off on command and to relax when needed. Classes can be attended via Skype.

Sehatu Sleep and Yoga Studio, located in Granite Bay, CA,  also provides a variety of Yoga classes, including Yin, Gentle and Restorative Yoga, as well as Meditation classes, for individuals who are interested in practicing a healthy lifestyle at any age, starting at any time in their life at any skill level. 

What's the Big Deal About Deep Relaxation Training?

SEHATU SLEEP VIDEO http://youtu.be/nXyGySylMIg

View the video to find out more about relaxation training at Sehatu Sleep and Yoga Studio.

The American Academy of Sleep Medicine, the largest and authoritative body in sleep medicine recommends relaxation training and cognitive behavior therapy as effective treatments for chronic insomnia.

According to Clinical Guidelines for the Treatment of Insomnia, published in the Journal of Clinical Sleep Medicine:

"Psychological and behavioral interventions are effective and recommended in the treatment of chronic primary and comorbid (secondary) insomnia.

• These treatments are effective for adults of all ages, including older adults, and chronic hypnotic users.

• These treatments should be utilized as an initial intervention when appropriate and when conditions permit.

Initial approaches to treatment should include at least one behavioral intervention such as stimulus control therapy or relaxation therapy, or the combination of cognitive therapy, stimulus control therapy, sleep restriction therapy with or without relaxation therapy—otherwise known as cognitive behavioral therapy for insomnia (CBT-I)."

Sehatu Sleep Granite Bay CADeep Relaxation Training at Sehatu Sleep, designed with sleep medicine and psychology principles, empowers people by giving them skills to turn the mind switch on and off on command and to relax when needed. Classes can be attended via Skype.

Sehatu Sleep and Yoga Studio, located in Granite Bay, CA,  also provides a variety of Yoga classes, including Yin, Gentle and Restorative Yoga, as well as Meditation classes, for individuals who are interested in practicing a healthy lifestyle at any age, starting at any time in their life at any skill level. 

Traveling Well and Grateful

It is better to travel well than to arrive.” Buddha

So, growing a business, any business, is hard. And, it is easier if you truly believe and have a passion for the work. If the work you do is in your essence. I know the above quote I have left at the end of the mat in classes this week can apply to anything and mostly to the big something: LIFE. It also struck me this morning... as I was going about my yard watering and playing with my dogs before the heat...it applies to growing Sehatu Sleep and Yoga, as well.

We are traveling well, Sehatu. Meeting new students, sharing our passion for Yoga and Relaxation Training, well. There is not an arrival, an outcome, beyond sharing practices and methods that have worked for us. What could be better, more authentic, than to be given the opportunity to share? Thank you.

We had a bit of a “staff meeting” a few nights ago. The time just whizzed by as we all sat around on chairs, bolsters, mats or the floor and shared like little kids our stories around Yoga and sleep. Sharing our travels that have brought us to Sehatu. Several of us commented about the energy of the space and the evening and how that sweet enthusiasm of like-minded, committed individuals, coming together was apparent. The energy you feel in your body when you know you are fully there and in your essence. I have learned to listen to that felt sense. It has helped me to travel well and to appreciate where I am today on and off the mat. Again, thank you Friendly Universe and all fellow travelers. Travel well.

Here is the Poem I have read to classes all week and a few of you asked for. “Walk Slowly”, by Danna Faulds, from Go In and In, Poems from the Heart of Yoga.

 

Walk Slowly

It only takes a reminder to breathe,

a moment to be still, and just like that,

something in me settles, softens, makes

space for imperfection. The harsh voice

of judgment drops to a whisper and I

remember again that life isn’t a relay

race; that we will all cross the finish

line; that waking up to life is what we

were born for. As many times as I

forget, catch myself charging forward

without even knowing where I’m going,

that many times I can make the choice

to stop, to breathe, and be, and walk

slowly into the mystery.

 

On Life, Death, Health and Sleep

I have had a few enlightening encounters with my patients in the last few weeks. Recently, one of my patient's wife made an intense comment: "He gasps and chokes in sleep. I can't let him die like this! Two of my family members passed away in the last few years and I could not save them. I can't let it happen again!!" This led to a discussion. Another young patient in his 70's said to me today he probably has five to ten more years to live considering how sickly he is. This led to another discussion. A third patient said: "I know I have neglected myself and my family for the last several years. I have been spending all my time at work. I now want to switch my life around."

I just want to share a few of my thoughts from these encounters.

We all know we did not choose whether, when, and where to arrive in this world and won't choose the time of our death either. This fact however gets lost on us while we struggle in our lives to go to school, learn, have jobs and families, in the process developing a false sense of control over ours and our loved ones' lives.

Its not about how long we live. Its how we live. A healthy, useful, long life. A productive, loving life. The duration does count, but the quality does lots more.

While death is certain for every living organism, a realization of this absolute fact makes the job of making the best of every second, minute, hour and day of life even more significant.

Given good health care and a balanced lifestyle, people should be able to live happily way past 100 years. To have a fatalistic attitude towards life as one gets older prevents the person from enjoying every day of life that they still do have.

Its not about choosing between work and family. Its about finding a balance.

We can not hang on to those we love. We have to let go of them in order to love them.

The need to control.... a quality shared by many smart, intellectually gifted people is most often a major factor in them feeling unable to relax, let go, fall and stay asleep. This is a sign of loss of that delicate balance in life that is necessary for health, wellness and happiness.

This is exactly why we need to work hard towards restoring that balance, learning to control and let go, learning to live and die, by retraining our minds.

We need to learn to Relax, Sleep better and Perform at our best, for a healthy, longer, happier, more fulfilling life.

 

 

 

No "Shoulds" Allowed!

 

“Let go of who you think you should be and embrace who you are.” Brene' Brown, The Gift of Imperfection

 
I love this quote. I know it can apply to a multitude of moments in my life. I find it resonates for me on my Yoga mat doing Yoga asana, as well. (Yoga asana is the poses, the physical practice of Yoga)
I shared this quote with those attending our Sunday Yin class at Sehatu Sleep and Yoga Studio. I shared it from that authentic place of knowing, once again, the vulnerability of a physical practice in a Yoga class.  It takes time to put it into context, to get out of our heads. It took me some time to realize that nobody else is looking at me, no one else is evaluating or assessing my practice. They are in their own practice. Wow! Really?
 
Actually there is someone who is evaluating me...my practice...deciding I should be or look a certain way...ME!
 
Over the years, I heard my teachers talk of suffering and how when we venture into the “shoulds” we suffer, we become anxious, we become wound up, we leave our body and we are fully in the grip of our thoughts, our images, our perceptions. We are no longer connected to what is and wishing instead it all be different. We suffer when we want reality to be different. When we think reality should be different. Thank you, teachers. Keep sharing and reminding me. I am my own worst “shoulder”...until I observe it and stop, breath and accept. Embrace.
 
Imagine for a moment how different it might be to fully embrace a moment rather than wish the moment was different, wish we were different in the moment. Ahhh … Freedom. I feel immediate freedom to be in this moment whatever it is when I let go of all the thoughts it should be different, all the thoughts I should be different.
After our class we informally discussed how this can be a wonderful freedom experienced in a Yoga class, practiced in a Yoga class. When we let go of the way we think a shape/pose/posture should look we give ourselves the opportunity to enjoy, to embrace, the way the shape/pose/posture actually feels in our body. We can tune into the reality of sensations and let our thinking mind rest for a bit. It is then that we are in our practice of Yoga. It is then that we are out of our head and in the moment: present, free.
 
I also love the title of this book: The Gift of Imperfection. Smiling!
 

Sehatu Sleep Yoga Warriors...do not be afraid!

“Rejoicing in the ordinary things is not simple or trite. It actually takes guts. Each time we drop our complaints and allow everyday good fortune to inspire us, we enter the warrior's world.” Pema Chodron

I never fully know why I choose one particular quote verses another to leave at the end of students' mats after one of my classes. Except, it is often something I feel for myself or want to remember for myself a certain day and figure... because we are all the same... it might strike a similar chord for someone else. If not today, then maybe, on just the right day this little quote, this little slip of paper, will appear.

I realize today's quote by Pema Chodron was especially meaningful because we had so many “first time ever practicing Yoga” students in the Sehatu Sleep studio. New Yoga Warriors giving themselves ninety minutes of union with self and some self-care on a beautiful summer morning.

I will never forget what guts it took for me to get up the courage to enter my first Yoga class. And, I guess, all my “complaints” were about myself and the way I thought I had to be, or the thoughts about the way I was not that prevented an earlier Yoga journey. I thought I had to know Yoga “stuff” like how to do all the moves, etc. So, I waited until I had done Yoga tapes on my VCR at home and read a Yoga flip book that showed a practice. I fully realize, even though I had several Yoga studios in the area where I grew up, I was afraid. Afraid, I guess, to do something “wrong”...who knows, it is hard to understand fears that are really just thoughts.

So,I started my own Yoga journey much later at a gym and then took, what I perceived as, another big step and entered a Yoga studio. As I am certain today's students found, and, as I know I found in my first class: I did not need to know any “stuff”, I am enough just as I am today, and there is nothing scary about a Yoga studio, nothing scary at all. They are actually quite welcoming and sweet. And, it is their job and their purpose to share with you how you might do Yoga stuff. Rejoice.

(I do still hold a little wish I had started practicing Yoga earlier and entered the Warrior's World of Yoga in community back in the day. Even though I know, as Yoga has taught me, whatever day you do choose, is the perfect day for you!)

Congratulations Sehatu Sleep Yoga students...you are Warriors.

On The Subject of The Active Mind Syndrome - Do You Have It Too?

To be very frank there is no such condition identified in the Diagnostics and Statistics Manual that mental health providers use, at least not so far. Could it be that the prevalence of this problem is so high it is considered kind of normal to suffer with it?

Society has been hard at work to train our children and adults alike, to work hard, be responsible, worry about the consequences of our actions and be held accountable. Nothing wrong with any of that but there are ramifications to this training that we never see coming.

In going through the process of developing these necessary traits in our personalities, we de-train ourselves from how were were as young children, happy go lucky, taking a day at a time, relaxed and unhurried. Some of us can cope with the change simply because they have been blessed with a calm demeanor implanted genetically into their minds. The rest of us suffer. We worry about getting to places on time, paying bills, caring for loved ones, making money, spending money, socializing, networking, entertaining, being entertained, even sleeping. We take our busy minds to bed with us and rise with these busy multi tasking, active minds. Our minds keep busy problem solving, thinking, recalling what happened and planning ahead for what might happen, even when we are supposed to be resting.

Rest doesn't come easy, sleep doesn't come, and if it comes it is not restful. We keep tossing and turning in bed trying to fall asleep. We wake up within 2-3 hours of falling asleep often staring in the dark, counting sheep, checking text messages and emails, turning the TV on and off and finally giving in to the temptation to take some sort of sleeping pill. Some will keep going to the bathroom or get up and eat. Then comes the dreaded morning and back to the race to finish tasks, be on time, finish the work, on and on and on.

I see these people every day in my sleep medicine practice. Nice, responsible, good people. Suffering people. Distressed people. "Doctor, the more I try to sleep the harder it is to fall asleep. My mind just races and doesn't stop, even when there is nothing stressful happening. What should I do? Can you help me?" And I find myself thinking, here is another patient with the undiagnosed and so far unnamed Active Mind Syndrome.

There are many ways to treat it should you be one of those people who have experienced the ill effects of this condition. Its important to know two facts first though. Firstly, there is no use asking the doctor since most doctors don't know what it is (and likely they have it too) and they wouldn't know how to treat it. Secondly, the answer is not in a pill.

What is your motivation? How strong is it? How bad is your suffering?

We at Sehatu Sleep think we have the answer. We call it Deep Relaxation Training (www.sehatusleep.com). We feel it requires re-training the mind to make the best of both worlds. People can learn to be productive, efficient, high achieving, and at the same time able to let go, relax, and loosen up on demand; able to sleep like a baby. It does require hard work, commitment and consistency but is very do-able. It is very powerful and gives you the capability to deal with life as it happens.

It is certainly not the only answer. Many paths can lead you to the same goal. We think ours is the most comprehensive. If not us, there are many wise people around you wherever you are. It just takes recognizing the problem and then seeking help. Its around the corner. Waiting for you. Wherever you are.

Happy dreams!

Sehatu Sleep Opens its doors to the public on June 1, 2012

Sehatu Sleep Granite Bay CA We will open our doors to the public on June 1, 2012.

Registration is now open for introductory sessions for Deep Relaxation Training. Timings and days are listed on our calendar and classes pages. Pre payment of $25 for the 2 hour session is required, valued at $50. Please contact us at info@sehatusleep.com, call us at 916-742-7718 or schedule online by going to our classes page.

Registration is now open for Yoga classes. Timings, types of yoga and instructors are listed in our calendar and classes pages. Please contact us at info@sehatusleep.com, call us at 916-742-7718 or schedule online by going to our classes page.