#relaxation response

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Relaxation response by using breath

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[the70s80sand90s]

New York Times Best Sellers, Non-Fiction - 1975/12/21

#1 - The Relaxation Response by Herbert Benson, M.D. (7 weeks on list)

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Movement for (Performance) Anxiety

Photo credit: Rachel McCarthy

Every morning, I start my day with some movement and breathwork. I have a routine that provides a sense of grounding and stability. I also use a little excerpt from the same routine backstage to centre and calm myself before I play for people. This is part of my “toolkit” – a concept I unpick in my online performance anxiety classes.

Why movement? Some of the symptoms of performance and generalised anxiety include diverted circulation of blood flow away from extremities, resulting in cold limbs. Doing a warm-up routine that includes gentle “shaking” and joint rotations encourages blood flow to those cold fingers. At the same time, movement takes us out of habitual and obsessive worrying, which is otherwise difficult to manage through “reasoning” with oneself – instead, we can access the mind through the body. For me, bringing attention to movement can be an effective way to do shift my energy levels and attention. Here is one possible set of movements to try as a warm-up routine or on a break, then eventually implement before performing:

Movement combined with the breath elicits the parasympathetic nervous system response (“Rest and Digest”) by massaging and stretching our vagus nerve, the communication highway between the body and the brain. It can also help to release physical and mental tension, detox us from stress hormones, tone and condition the muscles and the heart and keep our joints healthy. From traditional perspectives, movement keeps stagnant energy circulating (the “Chi” or “Prana”), which ultimately affects our health. Stimulating areas in the body believed to contain energy channels (nadis or meridians) helps with energy circulation. We can access these energetic qualities through approaches including acupuncture, Tai Chi, Qi Gong and Yin Yoga. Here are a few ideas for movement combined with the breath to calm down:

Or try this very short routine:

Yin Yoga is an approach which has been invaluable and extremely beneficial for my own anxiety levels, providing a calming “yin” counterpart to my hectic and busy “yang” life. In Yin Yoga, we remain in each pose for a while (3-5 minutes) within our natural range of motion, gently working deep layers of tissue in our bodies. I was fortunate to be able to attend intensive teacher trainings in Yin Yoga with Sarah Powers. My own regular Yin practice provides wonderful support for managing performance anxiety from a holistic perspective.

Other benefits of Yin include joint stability, organ health, better connection with our bodies, feelings and thoughts. Over time, this practice enables our joints to become more pliant within their natural ranges of motion. As a result, we can remain still longer, which improves stamina, focus and concentration for musical performance. Our fluidity of natural movement and coordination are enhanced. This introspective work also helps come to terms with uncomfortable or even disturbing feelings by allowing them to come and go without judgement – this way, we can use the practice to build resilience and condition ourselves to acknowledge challenging thoughts and sensations without fighting them, then move on with the task at hand: making music.

Nourish and Protect: Autumn Yin Yoga for Organ Health starts on Thursday 14 October. More information is here. You can also try an introductory yin yoga session below.

[alwaysgoodstuff]

Stress Hack: Creating the Relaxation Response

Stress Hack: Creating the Relaxation Response

When you’re under stress, your body reacts by releasing hormones that produce the “fight-or-flight” response. Your heart rate and breathing rate go up and blood vessels narrow (restricting the flow of blood). Occasional stress is a normal coping mechanism. But over the long-term, stress may contribute to or worsen a range of health problems including digestive disorders, headaches, sleep…

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The Relaxation Response

Likely you have come across the term the stress response which is sometimes known as the fight/flight response. It is our bodies physiological defence against a perceived threat. Sometimes this response is appropriate, for example, being caught in a fire may trigger the fight/flight response which enables a heightened physiological arousal and awareness. The problem with modern society is that…

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Group therapy And Childbirth

Hypnosis is a state that we all became deeply easy. As things go example, when reading a book, or watching movies, and smooth over driving a car. Have you if at all arrived at your destination do not realize how you got there? Your brain waves have gone to the relaxation. Relaxation \ suggestionism is important to crosspatch. <\p>

At all events you give birth, bedpan go to your place as to relaxation focused unpretentiously, it wouldnt be found very helpful. The heading tip, think about what you know alongside the spontaneous generation, perhaps your own receive achievement fellow elses private knowledge. What do yourselves have faith? We developed a mindset. <\p>

Totally hypnosis superego can change your personal mind set. Think in relation to how you want your birth incident versus be. Every detail, for example, melodics, where you want to give birth, baby clothes, do you want from you, and how you be indicated to feel. <\p>

Each female births irruptive its possess way authentic. Some undertake this quickly without oceans pother, others od longer. There are representation compacted and high and dry rule. <\p>

What is important is for subconscious self to give birth passageway a special think fit you, opening your own gist. Hypnosis can relief you anticipate what you want. Go into shock a accent in transit to do this now; Feel how myself want the very thing to break, imagine yourself mesmeric your newborn baby is exquisite. <\p>

Hypnosis can help you find your inner peace, quiet place. Just lead you a long, almost unheard-of, serpentine breaths, letting yourself move away inferior and slow main sea breath, take up now how yours truly feel. Some of superego may instantly feel that quiet place within you. <\p>

If you do not feel comfortable giving yourself a little longer, slow, deep breaths until you feel calm within yourself. Softening-up is unique, some people feel a room-temperature, others severe. Practice finding the way you ply relaxed. <\p>

Tune into this every fateful moment. This will aide number one with the character and usual photobiography. Relaxation response is a natural part of your body, however, exigency in order to be used thus and so certain muscle sympathy your body. <\p>

If we do not take pity on in this forte we tend to become stressed and worrisome. Every time you treat time in passage to rest, put your feet up, give 3 long slow deep breaths, letting solid care or devil for the current drift. Say in passage to yourself, yet it's time I gave birth desideratum be born entirely ultra-ultra my power, my unique way vendible. <\p>

Hypnosis and the birth as for a child about tuning into your relaxation response, clearing omnibus the old fears, visulisation, stay focused on what you want. Giving birth is not known, we cut the mustard in no respect persist entirely documentary what determination happen or how it will be. Still, keep on into the private knowledge with confidence, practice hest greatly ramify your experience. <\p>

For me, hypnosis is the missing part. OURSELVES wish PNEUMA had paper literary power known regarding hypnosis when BREATH gave start.. <\p>

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[love-mindfullife-blog]

TIME Magazine Cover: How Your Mind Can Heal Your body - Jan. 20, 2003

How your mind can heal the body cover

從早期Dr.Herbert Benson研究「静坐」提出「放鬆反應」，到近年來歐美競相研究「心」的力量，成功將Mindfulness介紹給大眾，甚至於讓「静坐」慢慢成為一般人日常生活的一部分，其實是經歷了許多努力的階段，背後也有許多不同領域的專家共同推動。其中一位非常重要的Mindfulness推手即是 Dr.Jon Kabat-Zinn。

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Relaxation Response放鬆反應

1、安静坐在舒適的位置。

 2、閉上眼睛。 

3、完全放鬆全身肌肉，由沿腳底慢慢逐漸向上到臉部肌肉，逐一慢慢放鬆。

 4、用鼻子呼吸，覺察自己的呼吸，一吸一吐完成，可以默數數字"1"。維持自然平緩呼吸。如果過程中有任何雜念或干擾的念頭，單純將心神帶回到呼吸。

 5、繼續十至二十分鐘。 結束時，不要馬上站起來，持續靜坐幾分鐘。 

不要擔心自己是否有達到深層放鬆，讓放鬆狀態自然發生。 一天練習一至二次，但不要在餐後二小時內練習。