Here, we feature stress reduction techniques that health care practitioners use on a regular basis to jettison prolonged stress in their clients. Two of these techniques are described below.
Incorporate these sound practices into your lifestyle until they become second nature. If you do, you will have taken a big step towards maintaining a stress-free life.
There are a number of specific techniques that bring about a state of relaxation including:
progressive muscular relaxation,
deep muscular relaxation,
quieting reflex, and
Many of the protocols must be learned and practiced regularly. The ones you choose to practice should become as much a part of your life as brushing your teeth, and not be restricted to when you are feeling or expect to feel stressed.
In addition, learning these stress reduction techniques takes time and you should not expect too much too soon. It can take a while before the benefits kick in, but the results are worth waiting for.
Follow the procedures and you will learn to achieve a state of deep relaxation.
The first of our stress reduction techniques is relaxation music. Music therapy and certain types of music dramatically reduce stress. Listening to music is one of the most common forms of relaxation.
However, each person gives his or her own meaning to music. It is important that when you want to listen to music for the purpose of relaxation, you select music you find peaceful and soothing.
Furthermore, music and sounds with a slow, rhythmic beat induces slow brainwave patterns, called the Alpha and Theta waves, which are associated with calmness. So, soft music and calmness is beneficial. Alpha brainwaves cycle at a frequency of 7-13 Hertz. This is the brainwave patter of activity we have prior to sleeping. On the other hand, Theta brainwave activity, in the range of 4-6 hertz, is seen in deep relaxation and meditative states, as well as in daydreaming.
Benefits of Music Therapy: Music inducing Alpha and Theta brainwave activity can lead to:
A decrease in blood pressure and heart rate
A reduction in muscle tension
A decrease in cortisol
An improved immune function
The Wrong Kind of Music: Avoid music that stresses. Certain music has been shown to kill plants and in humans, dramatically suppress the immune system, which is counterproductive. Certain music has also been shown to make the body very acidic. Stress levels in the body are one of the leading causes of the body becoming acidic, which means stress is one of the leading causes of virtually every disease.
Relaxation Music Procedure: Selecting the type of music and sound to achieve a therapeutic effect or a state of calmness is very much an individual choice. What works for one person may not work for another.
Therefore, listen to music that promotes the health and vitality in plants. This also seems to encourage the same in humans. Baroque classical is one form of music that accomplishes this. Others are slow jazz and regular classical.
Follow these steps:
The second stress reduction technique is the Quieting Reflex (QR). When you feel stressed during the day, sit back for a few minutes and practice a quick relaxation technique. Try the QR. It takes only a couple of minutes and with practice achieves a body state opposite to activation of the alarm reaction.
Benefits of the the Quieting Reflex: With practice over several months, QR becomes automatic. It provides a pause for you to decide whether or not to stay stressed, tense, and annoyed, or to shift into a less irritated and more relaxed state.
Follow these steps:
In addition, a number of stress reduction techniques are weaved into the beginning modules of the following programs:
Permanent Weight Loss Program
Disease Prevention Program Stream 1
Disease Prevention Program Stream 2
But you need to get the right tools before you can start. If you haven't already visited the Stress Reduction Tools page, head over there now to find out what's needed.
Visit the Nutritionist's Kitchen
Go to the Exercise Room
Head over to the Stress Reduction Place
Check out the Detox Centre
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