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Slideshare uses cookies to improve functionality and performance, and to provide you with relevant advertising. Progressive Muscular Relaxation Research, specifically biofeedback using electromyography,proves that this technique reduces muscular tension. We appreciate you as a patient and want you to know that the #1 way we grow as a clinic is through word of mouth referrals from valued patients like yourself. DisclaimerWe are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists,  chiropractors, sports massage therapists and TCM physicians practicing in our scope of rehabilitation and its areas of specializations.
A relaxation technique is any method, process, procedure, or activity that helps a person to relax. And the goal of relaxation is to attain a state of increased calmness and reduce levels of anxiety, stress or tension.
The benefits of implementing relaxation techniques into your life effect both physical and emotional elements. Emotionally you are more stable in your moods and you can view situations with greater clarity and perspective. In an age where stress is accepted in an average day, (be it pressure from work, financial concerns, or family commitments) incorporating effective relaxation techniques into your life is of vital importance for a healthy and balanced life.
People use different relaxation techniques for a variety of specific reasons; Anger management, Anxiety attacks, Cardiac health, Depression, General well-being, Headaches, High blood pressure, Immune system support, Insomnia, Pain and Stress management among others. And just as everyone has a unique problem, the best relaxation technique is unique for each individual too. Movement-based relaxation methods incorporate things like Walking, Gardening, Yoga, Tai Chi, Qigong, and more serious exercise – like going to the Gym. Passive forms of relaxation include Meditation, Conscious breathing, Progressive Muscle Relaxation, Relaxation Massage and Visualization. Meditation was among the first relaxation techniques proven to have a measurable effect on stress reduction.
Research released in the 1980s indicated even stronger ties between stress and health, and showed benefits from a wider range of relaxation techniques than had been previously known. Nowadays, conventional medicine has adopted the concept and practitioners recommend using relaxation techniques to improve patient outcomes in many situations. Incorporating regular relaxation techniques into your life is a mainstay of complementary and alternative medicine. Everyone knows meditation is good for you, but those who engage in regular practice in the West are relatively few.
Traditional Meditation has been an effective technique used for thousands of years, but the benefits of strict practice can take years of dedication. Unlike other forms of meditations where you are left to your own devices, Guided Meditation leads you safely through the entire practice. The guide first draws your attention to your breathing, and then systematically relaxes the muscles of your body. As science has proven, and millions of individuals testify, relaxation techniques are important for physical and mental health. Adopting the regular practice of an effective relaxation technique into your life has proven benefits. Explore different methods of relaxation to see not only what is most effective for you, but what you most enjoy. In the fast paced world we live in, taking time out to unwind and relax is becoming more important and necessary.
Job and family demands can build up and become overwhelming… Not to mention the constant bills, car payments and rent or your mortgage. Ultimately, you learn to take control of our thoughts and emotions – and the little bumps in the road of life become much smoother. One of the main reasons I became so passionate about Guided Meditation, is because I was getting amazing results in my massage treatments. People who are overcome by burden, responsibility, pressure and stress, literally hunch over as their muscles become tighter.
In these times of busy-ness and stress, taking dedicated time out to relax is more important than ever before. So I have created this page to give you a menu of Free Relaxation Meditations to use in your relaxation toolbox.
By simply closing your eyes, and following along with the words, you will be transported to a sanctuary and give your body and mind a break from the pressures and stress of daily life.
I am not a trained counselor, so I must keep in check what I suggest, but it was only the other day I realized I do give out quite a bit of advice that falls into the category of commonsense. Stress is one of the causes for all sorts of issues in the body, including high blood pressure.
Studies have been carried out all over the world regarding how transcendental meditation (TM) can help to naturally lower blood pressure. Blood pressure reductions by much as 10 points was seen in patients who took part in a biofeedback session.

A Harvard study found that using the relaxation response technique reduced blood pressure in 32% of the study participants.
While breathing in through your nose and breathing out through your mouth, say a word like “one” to yourself quietly. While you could choose to take a high blood pressure pill and deal with the side effects it may or may not cause, why would you? Pleasure is a great way to help with stress control and relaxation is just not about peacefulness of mind or enjoying activity. Go out and do any fun, It can be a trip to the recreation area with your children or you may want to have a night out in club with the Friends. You would like to get the paints out and do some designs at home, to relieve your interior kid and enjoy yourself. Be good with someone even persons you never know, You will really feel much better in yourself if you done this, although being thankful with the life that you have.
Try to accept people with an open mind and refrain from making judgments, which are often wrong anyway. Being caught up in a daily routine can be frustrating and boring, simply you feel like there is no point to your lifestyle.
The next time you are relaxed, take the time to notice how your body feels.Relaxation techniques are an easy way to help with stress management. There's lots more advantages and benefits that of deep tissue release that can be found here.
We do not rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients.When you have the opportunity, please take the time to tell your family, friends and physicians about the positive results and experience you have had in our clinic. There is a decrease in muscle tension (less tension headaches and physical pain in the body), lower blood pressure and slower heart rate.
These minimal movement techniques involve a degree of withdrawal from active thought and analysis. The very first results indicated a strong correlation between chronic stress and poor physical and emotional health. In the 1970s, self-help books teaching varied relaxation techniques began to appear on the bestseller lists around the world. There are free guided meditations available on the Explore Meditation website to for you to add to your relaxation technique arsenal. Browse the titles below and click through to experience a free guided meditation to take you on a healing journey. To keep it interesting, I include energy work, intuition, and where suitable… guidance. Every time he hears his cell phone ring (which is very often) he tightens his abs, rolls back his pelvis and pulls in his chin. I prefer sitting down quietly, though I find it quite hard to stop thinking about things and sitting for long periods.
Finding ways to relax can be a key to lowering blood pressure naturally that many people are overlooking. This type of meditation is done while seated with your eyes closed in a comfortable position, while you repeat a word or phrase (also called a mantra).
While it doesn’t feel natural, when you do breathe shallow it causes tension in the chest and can increase your anxiety, as well as your blood pressure.
In a study at the University of Nevada, Las Vegas, patients were taught both basic relaxation skills and biofeedback.
There are many natural ways of lowering blood pressure without medication and trying them first, can help make you overall healthier. The hand on your stomach should start rising and the hand on your chest should hardly move. While you exhale from your mouth push out air with a pressure that your abdomen muscles get contracted. You could keep a book on your stomach as that would rise as you inhale and fall as you exhale. If you can practice this properly you will feel relaxed in different muscle groups in your body. Focus on something imaginary or look at something like a candle flame or a black dot and concentrate.
There will be times when you get distracted in thoughts, but the power is to gain back your concentration and letting the thoughts pass by. It is a form of exercise which not only releases stress but also helps fight a lot of health issues. This makes challenging to chill out throughout the day due to the fact there is anything else that you must do. Leave of your routine, even if it is only for a day, just Few Little Habits Can Change Your Life. The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age.

The general community became aware of the need to relax, and began to explore the variety of methods available to find the best suited for them.
Sitting down (without visual or aural stimulation) for a cup of tea is one good way, reading an all-consuming book is another.
There are good stretches that can be done safely to help, or other things that can trigger spasm or pain. While your first instinct may be losing weight and getting more exercise when you’re faced with the question of how to lower your blood pressure quickly and naturally, there are many other natural ways for you to get results. Deep breathing encourages a trade between oxygen coming into the body, while carbon dioxide leaves the body. Biofeedback is when patients monitor their blood pressure, temperature, and pulse, while practicing deep breathing. With the deep breathing, relaxation, and the activity that is found in some of these techniques, you can reduce your stress level, which could lead to a decrease in blood pressure as well. You can practice relaxation techniques such as breathing deep, meditation, rhythmic exercise and yoga. If you let thoughts of the past and worries of the future pile up, you will not be able to fight stress. It could be in your house, garden, in a place to worship or somewhere outside where you would be undisturbed.
There would be a sense of peace in your body and mind and you would feel more aware and alert. If it is practiced regularly it would also make you feel relaxed while you go through your daily activities. Relaxation techniques will help you deal with day-to-day tension and stress relevant things. Some people talk to friends for hours on the telephone, while others read a book to escape into a fantasy land to experience their optimal relaxation. Several relaxation techniques can help you to reduce your stress level and your blood pressure reading, too. Some studies have seen a reduction in systolic numbers of more than 10 points and more than 6 points in diastolic. This trade of gases slows the heartbeat and helps to bring the blood pressure to a safer level. In this way, they are able to affect autonomic functions of their body, including blood pressure.
Yoga has been used for centuries to treat many different illnesses and it can be used to reduce stress and tension, as well as hypertension.
You must consult a doctor before you start this technique to know if you have got any injuries in your muscles.
Relaxation techniques will help you cope with everyday stress with stress related to various health problems, for example cancer and pain. Taking a few deep breaths can be a natural way to lower blood pressure and it can make you feel calmer and more alert. Studies have found that regular yoga can help decrease the systolic pressure by as much as 10 points and diastolic by as much as 7 points.
If you like to practice relaxation techniques alone, choose a place of solitude and quiet your mind.
Stress Management Relaxation TechniquesStress Management Relaxation TechniquesExplore some effective stress relaxation techniques which you can use to feel calmer and much more relaxed. A great relaxation strategy is to spoil yourself having a soothing and relaxing herbal foam bath.
You are able to go at your own pace with this particular exercise, keeping it as short or so long as you’d like.Find a comfortable spot to lie on your back. You are able to focus on even smaller areas if you would like, such as doing one toe at any given time.
Whatever interval you choose, keep it even throughout the body.When you’ve worked through your entire body, return to focusing on your breathing. While you are studying, take periodic breaks like a brisk walk, to rejuvenate the body and make you more productive.The benefits of relaxation techniquesWhen dealing with numerous responsibilities and tasks or even the demands of an illness, relaxation techniques might take a back seat in your lifetime.
Practicing relaxation techniques can help to eliminate stress symptoms by: Slowing your heartbeat, Lowering blood pressure, Slowing your breathing rate, Increasing blood circulation to major muscles, Reducing muscle tension and chronic pain, Improving concentration, Reducing frustration or anger, Boosting confidence to handle problems.
To obtain the most benefit, use relaxation techniques as well as other positive coping methods, for example exercising, getting enough sleep, and contacting supportive family and friends.

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