Relaxation is a topic which is often discussed especially in these modern and relatively stressful times. But what exactly is relaxation and what happens during the relaxation process? In short, when we talk about relaxation, we are referring to the activation of the parasympathetic nervous system.
The Autonomous Nervous System (ANS) consists of three components:
- Sympathetic
- Parasympathetic
- Intestine-Nervous-System
Parasympathetic and sympathetic effects
The effects on the body will depend on which parts are activated. See table below.
|
Body function |
Parasympathetic |
Sympathetic |
|
Breathing |
slower, shallow |
faster, deeper |
|
Bronchia |
Contraction |
Widening |
|
Heart-rate |
ß |
Ý |
|
Muscle-blood flow |
ß |
Ý |
|
Skin-perfusion |
Ý |
ß |
|
Digestion |
Ý |
ß |
|
Blood sugar / fats |
ß |
Ý |
|
Gastric acid |
Ý |
ß |
|
Perspiration |
ß |
Ý |
Source: Birbaumer & Schmidt 2006, Derra 2007, PD Dr Med. Uwe H. Ross 2010
Relaxation has a positive impact upon the entire body, for example, easing muscle tension. Reflexes become weaker, blood vessels widen, the heartbeat decreases and blood pressure drops, thereby reducing the body’s oxygen consumption.
Relaxation responses on the body and mind
Physiological indicators
|
Neuro-muscular system |
reflex activity↓
|
|
Cardio - vascular system: |
Heart rate = / ↓, ↓ blood pressure, peripheral vasodilatation (→ thermal sensation)
|
|
Respiration: |
General damping, inspiratory phase ↑, ↓ O2 consumption, CO2 production ↓, breathing shallow and uniform
|
|
Central nervous system: |
EEG: α-Wellen ↑, θ-Wellen ↑
|
|
Metabolism: |
Blood sugar levels ↓ ↑, ↓ cholesterol, ↓ cortisol
|
|
Electrodermal properties:
|
Skin resistance or skin conductance ↑ ↓ (sweat gland activity ↓)
|
Source: Beary & Benson 1974, Morse et al. 1977, Lazar et al. 2000, Vaitl & Petermann 2000, Derra 2006, Paul-Labrador et al. 2006, PD Dr. med. Uwe H. Ross 2010
Psychological indicators
• Affective indifference
• Mental freshness
• Inner-directed attention
• Increased perception thresholds
• Increasingly associative thinking
Source: Derra C 2007, Vaitl & Petermann 2000, PD Dr Med. Uwe H. Ross 2010
What Mental States do we go through throughout the day?
|
α-waves, 8-13 Hz:
|
Relaxed wakefulness, closed eyes, attention inside
|
|
β-waves, 14-30 Hz:
|
Wide awake, increased attention (outside), concentration, stress, fear
|
|
γ-waves, 30-100 Hz:
|
Challenging activities, visual perception, flow of information↑, neural reorganisation
|
|
δ-waves, 0,5-4 Hz:
|
Deep sleep
|
|
θ-waves, 5-7 Hz:
|
Deep relaxation, hypnosis, meditation, fall asleep |
Source: Schandry R (2006) Biologische Psychologie. 2. Edition Weinheim, Beltz, PD Dr Med. Uwe H. Ross 2010
The tables above outline the beneficial effects that different mental states can have on our bodies, behaviour and health.
Hypersensitive people who find it more difficult to reach a relaxed state, even after learning relaxation techniques such as yoga or autogenic training, are often disturbed by the slightest irritant and can suffer from tension and sensory overload, resulting stress. However, everyone can benefit from targeted Imagery & Sound Journeys and / or Sound Meditations, opening up new horizons for both individuals and those working teams.
The University of Minnesota recommends “The Relaxation Response by Herb Benson, MD”
http://www1.umn.edu/ohr/prod/groups/ohr/@pub/@ohr/documents/asset/ohr_asset_310452.pdf
Christine Heckel recommends the soothing sounds of singing bowls.
Stay healthy!
For further information contact Christine Heckel at info@christine-heckel.com
or call 00 34 667 43 88 29.
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