Relaxation Response

Sunday, January 24, the seventh and final day of the assignment I increased intervals for the last time to 20 minutes. Although lasting the full 20 minutes feeling drowsy afterwards, I fell into sleep immediately after meditation. Feeling rejuvenated upon awakening from my slumber this is when I made the conscious decision to implement deep breathing meditation into my daily routine.

AbstractThe paper summarizes a single-system design aimed at improving the participant's score on the Clinical Assessment of Anxiety through the intervention of meditative breathing. A baseline of three weeks was measured followed by four weeks of treatment phase. During the treatment phase, the participant completed meditative breathing exercise three times daily for five days each week. The participant completed the Clinical Assessment of Anxiety each Friday of the treatment phase. The results indicated improvement in the scores, however the participant's score never got below the clinical cutting score of 30.

2. “Take a nap, a walk, or a mini-meditation break with a few minutes of silence. Maintain daily rituals, such as teatime, meditation, prayer, exercise.”(Womensnet)

Another state of consciousness is meditation. Meditation is the focusing of ones attention to clear the mind and produce relaxation. There are three major approaches to meditation. The first approach is Transcendental meditation. Transcendental meditation involves the repetition of a mantra, usually a Sanskrit phrase. The participant sits with his or her eyes closed and meditate for 15 to 20 minutes twice a day. The second approach, mindfulness meditation, was developed from a Buddhist tradition. Mindfulness meditation focuses on the present moment. For example, the participant might move his or her focus throughout the body, from the tip of their toes to the top of their head, and paying very close attention to areas that cause pain. The third approach is breath meditation. Breath meditation is when a participant focuses his or her respiration-the process of inhaling and exhaling in a rhythmic pattern. Most people believe that proper breathing can help one self to be stress free. Researchers agree that most people can benefit from some sort of systematic relaxation

more you relax... the easier it becomes to relax even more...As your body becomes relaxed;

Of the many techniques people use to reduce stress, yoga is among one of the more popular. Although some may believe that effects of yoga are merely physical, there is research that suggests that yoga has direct impacts on one’s mental state. According to Forbes, in addition to the benefits on the heart and blood flow, yoga helps release dopamine and gaba and serotonin (Walton, 2012). All of these are known to create feeling of happiness in a person (K. W. Brown, personal communication, Sept. 7). For this lab, I decided I would try yoga for myself to test the results.

External environments directly influence an individual’s stress level and their capacity to cope. Upon entering a public location, such as the DMV, I find myself annoyed, impatient, and stressed. By performing your meditation experience in public, you presented how efficiently controlling your own stress can affect your mindset. Rather than resting annoyed, you unearthed the beauty in a stressful situation. Through talking and postulating tips to the anxious girl, waiting to take her driver’s test, you possibly reduced her stress furthermore. This displays a growth in character and the start of mindful living.

An example of this routine is shown in stress management book and is as follows “Phase 1: Heaviness-My arms and legs feel heavy, Phase 2 Warmth: My arms and legs feel warm (the phrases in phase 1and 2 are repeated 3 times) Phase 3 Heart: My heart is calm and relaxed. The segment goes into 3 more phases which involved breath, the solar plexus and forehead and continues to have one repeat brief calming phrases while breathing very deeply and slowly. (Seaward). The practice can become more detailed and have the person focus on the movement of blood through the

For many people with hectic, stressful lives, relaxation means zoning out in front of the TV at the end of the day or getting some extra sleep at the end of the weekend, but for a certain group of people relaxing does not include this. These people are called yogis; those who achieve relaxation through the art of meditation, breathing, stretching, and finding inner peace. In today’s fast paced society it is hard to find a way to fully relax because people are constantly being forced to push their minds and bodies to the limit, which can result in high levels of stress. Rather than fighting against life’s hardships, people who practice yoga value deep relaxation in order to be free of stress and live each day in peace and harmony

I also learned the method can be used to treat real medical conditions like high blood pressure and insomnia. The article talked about using the techniques of measured breathing and imagining calming surroundings. Telling you to completely immerse yourself in this scene, and stay there for at least five minutes. The article claims that doing this exercise will improve stress management, confidence, communication skills, performance anxiety, focussing, and clear thinking (SMS).

The body consists of a natural relationship between relaxing and stimulation. We as humans handle the stimulation

Nowadays life of people has become quite stressful. To reduce stress people are getting addicted to things like alcohol, tobacco and drugs. People are searching numerous ways to reduce stress. The best way to reduce stress is through meditation and yoga. Meditation and yoga is the complete package through which you can make your life fit, healthy and stress-free. Yoga and meditation when practiced together strengthen the body and mind connection, improving overall fitness and well-being. Both yoga and meditation, when done regularly, has proven to be highly beneficial. Though the practices of yoga and meditation have their roots in ancient cultures, both have become modern day movements.

Yoga has been associated with stress. The larger the amount of stress a person has, the less likely that person is to feel in control of themselves and their surroundings. Yoga has also been linked to a person’s health and wellbeing. During a one week experiment, a researcher did yoga once a day at 7:00 pm for a half hour. A survey was taken twice, in hour intervals, after the yoga session was completed, at 8:30 pm and 9:30 pm. The surveys are what was used to find the data that created the results of the experiment. One type of yoga, integrated yoga, was used throughout the week. The results concluded yoga helps relieve stress for one hour after the session was completed, but was stressed again shortly after that hour was finished. Different styles of yoga classes could be offered and more times could be made available at the Elmen Center. Yoga is currently offered at 4:30 pm in the Back Alley, but more class times could be 5:30 pm and 6:30 pm. Different styles include hot yoga, iyengar yoga, or hatha yoga. To improve evaluations, a person could add questions about their level of stress before and after the yoga class. These improvements will allow researchers to see if the results are true for the majority of people.

Relaxation has never been easy, but it has been proven to occur when one’s mental processes and muscles have been relaxed. It is a very safe method and can be practiced through many different techniques. It has remained side by side to help with areas of therapy and has been very beneficial to countless of people worldwide.

In today’s environment, many people are suffering with the stress and anxiety of day to day living and are finding themselves unable to cope with life’s little emergencies. Prescription drugs are on the rise due to the increasing need for people to deal with their stress and anxiety. However, many people are searching for ways to be less stressed and live a happy and healthy life without drugs. If stress and anxiety are getting the best of you, then think about grabbing a mat and giving yoga and meditation a spin. With that in mind, this paper will take a look at the benefits of yoga and meditation to create a more peaceful and healthy lifestyle.