(This article is an excerpt from our book, Recapture Your Health, that has been adapted for use on this website.)
Stress causes the Fight or Flight (FOF) response in the body, which is characterized by an increase in heart and respiratory rates, higher blood pressure, increased muscular tension, and reduced digestive activity. If not discharged from the body, the physiological effects of ongoing stress (stress-effect) are stored in the hypothalamus (brain), eventually causing a change in the function of the entire body. Some of the results of this stress-effect storage include bracing (chronic muscular tension), digestive weakness (also called leaky gut syndrome), and brain and body chemistry imbalance (mental or emotional difficulties). Each of these conditions, in turn, is like a foundation that results in secondary health conditions or complications.
The way to reverse the accumulation of stress in the hypothalamus is to practice Skilled Relaxation (SR). SR is a skill that you learn and develop to undo the effects of stress. Anyone can practice SR, and there are many benefits to doing so. The goal of the practice is to reach an alpha or theta brainwave at least twice a day, without falling asleep. Many different techniques can be used to practice SR and reach the desired brainwaves. The two main types of techniques are active (the person trains himself or herself to relax) and passive (a device is used to provide relaxing input). A few examples of practices are: applied relaxation, audiotapes or CDs, breathing techniques, guided imagery, meditation, mind machines, progressive relaxation, self-hypnosis, visualization, and yoga.
SR is easy to do and feels good, too.
To begin, choose a relaxation practice. You may use a relaxation technique that you already know, or learn a new one.
If you�ve never just tried relaxing, here are a few suggestions for how to do it. Find a place where you won�t be disturbed for about 20 minutes. Sit in a comfortable chair. It�s okay to sit in a recliner or lay down, but do not fall asleep. You can either close your eyes or leave them open. Allow your thoughts to fade away and just relax and enjoy your time with no distractions or preoccupations.
Some simple methods to help you get started relaxing in a 20-minute session include:
If necessary, try several different techniques until you find one that feels comfortable for you.
Practice your relaxation for 20 minutes, two times a day. The best times for most people are in the morning after waking or rising, and in the evening after returning home from work.
From the very beginning, start building the habit of regularly doing your practice twice a day. Your goal in each session is to reach a deeply relaxed state of body and mind, and stay in that state for at least a few of the 20 minutes. It takes some practice to reach this depth of relaxation, so it might take a several times to learn how to do it. Do not worry if you don�t feel relaxed right away in the first few sessions, because such experience may be new for you. Here is a hint: reaching deep relaxation is not something that you can make yourself do, but you fall into it similar to the experience of falling asleep. You have to let it happen rather than make it happen. You will learn over time by just continuing to practice.
SR can be practiced beneficially any time except 2 hours before sleep and 2 hours before exercise. However, doing SR immediately after exercising magnifies the benefits of both. You also need to space your sessions about 2 hours apart to get the greatest benefits.
You can know if you are reaching the right brainwaves in two ways. One way is through self-evaluation by understanding the brainwaves and the physical relaxation response. The other way is by going for a biofeedback session, which is optimally done after you have been practicing SR two weeks to a month.
To get immediate relief from uncomfortable or painful symptoms, it can be helpful to go for a series of therapeutic massage or bodywork sessions while you are continuing your SR sessions.
NOTE: If you have any kind of severe psychopathology or seizure disorder, and are planning to use any kind of biofeedback machines, training devices (such as sound and light machines), or other mechanical devices, we advise you to seek professional help before beginning Skilled Relaxation.
Most people notice immediate improvement from practicing SR, but it generally takes three to twelve months to experience significant change in a chronic condition. Continue practicing twice a day until your problems have been totally gone for a year or so. After that, you will likely need only one session a day to maintain your progress. However, you will continue to receive additional benefits during the next five years if you practice regularly two times a day.
For more information about Skilled Relaxation, read Recapture Your Health: A Step-by-Step Program to Reverse Chronic Symptoms and Create Lasting Wellness by Walt Stoll, MD and Jan DeCourtney, CMT. If you need further help understanding how to do Skilled Relaxation, you may post your question on the bulletin board at www.askwaltstollmd.org.
Skilled Relaxation is only one leg of the 3LS Wellness Program. Do the other two legs (Whole Foods Diet and Right Exercise for You) for fastest results, greatest health, and numerous wellness benefits.
Please remember that the three legs of the 3LS Wellness Program -- Skilled Relaxation, Whole Foods Diet, and Right Exercise -- work synchronistically. Each practice supports and helps the other. Thus, whether you are healing a chronic condition or wishing to maintain good health, doing all three practices simultaneously will help you the most. Thus to receive the greatest health benefits, it is recommended that you learn about and do all of them.
To order Recapture Your Health,
visit the website of Sunrise Health Coach Publications: www.sunrisehealthcoach.comhttp://lifespringarts.com
Website Claimer and Disclaimer: In the holistic healing model, each person is responsible for one's own health and makes one's own choices in healing. The information in this website is provided for your information and education. It is not medical advice. Any application of the information is at your own discretion. If you feel you need to do so, consult with your physician or other knowledgeable health care practitioner before or while making use of this information.
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by Jan DeCourtney, CMT
