Zone Out ... Tips for Relaxation (TCR 12/97)

Zone Out ... Tips for Relaxation
edited by Kirsten Schmidt

PROGRESSIVE RELAXATION AND WAYS
TO ELICIT A RELAXATION RESPONSE

Progressive Relaxation or Jacobsen's Technique:

Progressive relaxation is a matter of tensing your muscles, holding the tension for a short period and then releasing the tension. The initial idea is to tense one muscle group at a time. Some people start with their scalp and work down to their feet; others start with their feet and work up to their scalp. What matters is doing it. When you start you may have to go through the entire sequence a number of times in order to feel relaxed. As the days go by, you'll find it takes less and less time to get to your goal of profound relaxation.
Aveda, which sells health and beauty aid products, offers the following methods of relaxation on its Web site, www.maine.com/pictureyourself/progress.htm.
How to elicit a relaxation response

What you need:
1. A short phrase or word that holds great meaning for you. For example: one, peace, or calm. Or a phrase, i.e., "I am at peace."
2. A place where you can be alone. Disconnect the phone.
3. A straight-back chair.
4. A detached attitude. Don't worry whether you are doing it right or wrong.
What you do:
1. Sit down on a chair in a quiet place with your spine straight.
2. Close your eyes.
3. Use the progressive relaxation technique mentioned above, then go to step 4.
4. Breathe slowly and naturally. As you do, focus on your word or phrase. Repeat it to yourself each time you exhale. If your thoughts distract you, simply return to your word or phrase.
5. Continue the technique for 10-20 minutes. Use this technique upon waking in the morning and just before going to bed at night for optimum results.
(This information is courtesy of Dr. Herbert Benson, and has been interpreted by the Aveda company on its Web site.)

You may find the following tips helpful when traveling on the road to shows, or just as a way to unwind at the end of a stressful day. Relaxation makes you feel better, work better and improves your memory as well.

The Count-of-Three Method

Through the nose, inhale slowly while silently counting to three.
Hold your breath for the count of three.
Through the nose, exhale slowly while silently counting to three.
With breath out, count to three.
Repeat the cycle several times.

The Palming Method

Close your eyes gently, and cover them with the palms of your hands.
Avoid any pressure upon the eyeballs by resting the lower part of your hand on the cheekbones, and the fingers on the forehead. The eyeballs should never be pressed, rubbed or massaged.
Now, the light is fully excluded from the eyes, even though the eyeballs remain untouched.
Mentally visualize some pleasant scene or incident. Move your eyes to different parts of the visualized picture. Don't stare at any one spot. For example, if you are visualizing a lake, first look at the near shore, then at the forest at both ends. Movement of the eyes is important in this method. In less than a minute, you'll feel relaxed again. Repeat this minute's worth of relaxation whenever you feel stress.

ADDITIONAL RESOURCES

Relaxation Online by The Mining Company
Web site: panicdisorder.miningco.com
An extensive health, mental health and relaxation site. It also offers links to other relaxation sites.
Mind Tools, Effective Stress Management, Progressive Muscular Relaxation Web site: www.gasou.edu
Offers stress management and relaxation techniques.

The Optimum-Rest Method

Five minutes in this position of optimum rest are said to be equal to hours of sleep. So if you feel tense, tired and tempted to take a nap, here's an alternative:

Lie flat on your back on the floor.
Raise your knees, keeping your feet flat on the floor.
Separate your feet about 18 inches (about shoulder width).
Point your toes in and your heels out.
Allow your knees to come together in a relaxed way.
Cross your arms so that your hands hang limply alongside your neck.
Close your eyes, relax your mind and imagine your favorite quiet scene.

Kirsten Schmidt is The Crafts Report's editorial assistant.

(Information courtesy of Washington State University's Academic Advising Manual, also found on its Web site, at www.salc.wsu.edu.)

Zone Out ... Tips for Relaxation

PROGRESSIVE RELAXATION AND WAYS TO ELICIT A RELAXATION RESPONSE

Progressive Relaxation or Jacobsen's Technique:

How to elicit a relaxation response

The Count-of-Three Method

The Palming Method

ADDITIONAL RESOURCES

The Optimum-Rest Method

PROGRESSIVE RELAXATION AND WAYS
TO ELICIT A RELAXATION RESPONSE