It has been extensively indicated that relaxation techniques should form a necessary part of injury rehabilitation [1]. Despite this these techniques still seem to slip under the radar. Being guided on how to relax does not seem to have the same ubiquity or value as, for example, having our bones set or being instructed through physiotherapy, yet downregulating the sympathetic nervous system is directly linked to lowering cortisol (stress hormone) levels, and promoting healing and good general health.
I write this short piece as a Yoga teacher, as an injured recreational athlete, but first and foremost as a person hoping to help others understand relaxation so that they may improve their experience.
How can you get the most from relaxation?
Do it more often.
Relaxation can be described as a deliberate cessation of activity that results in a lowered heart rate and blood pressure putting the individual into the parasympathetic state [1]. Whilst we can take deliberate actions to lengthen our breath to facilitate this, it is important to articulate that the effort expended towards relaxation should be towards the frequency of trying rather than during relaxation itself. Let me explain why.
When learning a new skill, processes which are not yet automated claim most attention and activity. We are given instructions about how to position our bodies, relax our muscles and breathe in a way to re-focus the mind away from thoughts, to do lists or intense emotions that could disrupt relaxation. But since relaxation is the cessation of activity, it will be necessary to repeat these actions multiple times so that brain function and activity is not required to perform them. Relaxation needs to be practiced regularly for it to become an acquired skill. That is when it can be thoroughly enjoyed and when the greatest benefits can be obtained.
Learn to Observe.
Learn to observe when you feel muscles releasing tension instead of trying to force the action. You may have heard the saying “just try to relax, it will make you feel better”? Trying to relax is not only implying action instead of cessation (above), but it is also subjective; a person has an emotional attachment to the result of being relaxed because of the benefit of feeling better. However, allowing relaxation to happen simply requires observation from the individual. Learning to observe and be objective, disconnecting from the wants and needs of any benefit often has better results than trying too hard.
I hold my hand up and admit that I have an over-active, often self-destructive mind and for many years, relaxation was, at most, a five-minute slice of my day where I would do anything but relax! I created solutions for my problems, decided my dinner plans, and drafted my best emails for many years. But as I learned more, and repeated it without expectation, relaxation eventually started to happen. If this is you too – Do not worry! Keep practicing, keep observing.
Begin relaxing.
If you would like a guided breathing and relaxation follow along please see the video on my homepage using the button below.
Love Gemma x
This piece was inspired by the following study and my wish to share something invaluable for international Yoga day.
[1] Walker,N. & Heaney, C. (2013). Relaxation techniques in sport injury
rehabilitation. In: Arvinen-Barrow, M. & Walker, N. (eds). The Psychology
of Sport Injury and Rehabilitation (pp.86-102). London: Routledge.