Article 56: The History, Methods, and Practical Guide to Relaxation Training
Practical Psychotherapy
I. Relaxation Training
Relaxation training, also known as relaxation therapy, is a behavioral therapy method that involves consciously controlling one's own psychological and physiological activities through a specific training program to achieve an ideal state of relaxation for both mind and body. In a relaxed state, blood pressure and heart rate decrease, skin resistance increases, and arousal levels decrease. The psychological and physiological changes caused by relaxation can block and inhibit stressful emotions such as tension and anxiety; therefore, relaxation training is beneficial to physical and mental health and can play a certain therapeutic role.
1. The history of relaxation training
Relaxation training has a long history, drawing inspiration from Eastern Zen Buddhism, ancient Chinese Qigong, Indian Yoga, Western-originated hypnosis, German autologous training, and the currently popular Western practice of silence. It can be said that the philosophy of relaxation training has always been inextricably linked to Eastern and Western religious cultures. The pioneer of modern progressive muscle relaxation training was E. Jacobson, who designed a progressive muscle relaxation program as early as the 1920s. It wasn't until J. Wolpe used it in systematic desensitization techniques in 1958 that this method gained widespread acceptance. Since the 1960s, relaxation training has become an important part of behavioral therapy, and with the assistance of biofeedback technology, this method has been used more widely and effectively.
2. Relaxation training methods and techniques
Progressive muscle relaxation training
Progressive muscle relaxation training is the most common and frequently used type of relaxation training. It is usually practiced a few times under the guidance of a therapist first, and then the practitioner can practice on their own after becoming familiar with it.
For progressive muscle relaxation training, choose a quiet, softly lit environment. The practitioner should lie or sit comfortably with their eyes closed. The therapist will provide cues or instructions to remind the body that it will feel comfortable and relaxed, but not tired. The body parts to relax should be in the following order: arms → torso → face → lower limbs. This order is not fixed. First, instruct the practitioner to tighten a specific muscle until a slight discomfort (soreness) is felt, hold and experience this tension for 5-10 seconds, then relax. Relaxation can be gradual or sudden. The therapist should remind the practitioner to focus on the sensation of each movement and to pay attention to the difference between tension and relaxation. For example, for relaxing the arms, the therapist might provide the following instructions:
Extend your right hand, clench your fist tightly, as if you were crushing something, and notice the tension in your arm... Hold it for a moment... Hold it a little longer... Okay, relax... Feel the feeling of your arm completely relaxed, warm, a little heavy, very comfortable...
Visualization relaxation method
Visual relaxation is also a commonly used technique in relaxation training. The practitioner is required to sit relaxed and, following the therapist's instructions, use their imagination to relax their mind and body. Commonly used instructions include:
I lay quietly on the beach, alone. I felt the warmth of the sun, touched the sand beneath me, and felt incredibly comfortable. A gentle breeze carried the faint scent of the sea, and the waves rhythmically sang their song. I listened quietly, so quietly, to the eternal sound of the waves...
When reciting instructions, the therapist should pay attention to rhythm and intonation, coordinating with the recipient's breathing. The content of the instructions is unrestricted; anything that makes the recipient feel comfortable, relaxed, and at ease-such as beautiful prose paired with soothing music-can be very effective. The therapist and recipient can also work together to create their own instructions.
Deep breathing relaxation method
Deep breathing relaxation is a simpler and easier relaxation technique that requires no special conditions and can be practiced in various situations. For those who are easily stressed, can't think of a solution immediately, or don't have the opportunity to slowly practice the relaxation process described above, learning this method can be a lifesaver.
The specific method involves having the practitioner stand still with shoulders relaxed, eyes closed, and then slowly take deep breaths. The therapist provides guidance in sync with the breathing rhythm: "Inhale...exhale...inhale...exhale...inhale deeply, exhale slowly; inhale deeply, exhale slowly..." Repeat this until the tension feels reduced. The practitioner should then practice at home until they can use it fluently. Simultaneously using self-suggestive phrases like "relax, relax" while performing deep breathing relaxation can enhance the effect.
The art of silence
Traditionally, there are two types of silence techniques: open and focused.
Openness means having no expectations in your mind, and embracing any new experience that enters your heart with a completely empty mind. The basic method is: when you begin meditation, do not bring any questions into your mind, do not seek any purpose, just completely relax your body and mind, without any control, let your consciousness be as natural as a bird flying across the sky, as natural as the waves rising on the sea, and be at ease with whatever comes your way. Just maintain the feeling, and your body and mind will be relaxed.
Concentration meditation involves focusing one's consciousness on a single object during seated meditation. This temporarily eliminates external stimuli, allowing one to achieve a state of transcendence, forgetting oneself and all worries. The object can be a vase of flowers, a stick of incense, a wall clock, etc., and should not be too novel or complex. The focus on the object is not about observing and analyzing its features, but about eliminating distractions. This allows the practitioner to reach a state of being free from desires, wants, and fears, clarifying consciousness and ultimately attaining a state of selflessness and egolessness.
Transcendental meditation (TM) is a popular and easy-to-learn relaxation technique in the West. It was created by Hindu priest Maharishi in the 1960s. Below is a brief introduction to its practice steps:
● In a quiet, softly lit room, sit cross-legged on a cushion and close your eyes.
● Try to relax all your muscles, starting with your feet and working your way up to your head.
● Breathe through your nose, feeling the air flowing in and out of your nostrils. With each exhale, silently count "one." Continue this for 20 minutes, then stop on your own. Open your eyes to check the time, but remember not to use an alarm clock. After stopping, close your eyes and rest for a while before resuming normal activities.
During meditation, maintain a passive mindset, eliminating all distracting thoughts and achieving a state of tranquility. Be free from thoughts and desires, and patiently await the natural ebb and flow of your emotions. Practice 1-2 times daily, ideally two hours after meals. Do not rush for results or worry about progress; simply follow the eight-word principle of "relaxation, comfort, quietness, and naturalness," and you will eventually reap the benefits.
The art of silence is not a religion, but a lifestyle art that helps people relieve mental stress and emotional anxiety, and gain abundant energy. It can be effective in eliminating headaches, high blood pressure, asthma caused by fatigue, frustration, and anxiety, as well as the pain and abnormal physical and mental symptoms caused by smoking, alcoholism, and drug abuse.
3. Application of relaxation training
Relaxation training is often used in conjunction with techniques such as systematic desensitization. It is a positive and effective coping skill for negative emotions such as stress, tension, anxiety, and fear. It has a certain therapeutic effect on various neuroses (such as anxiety disorders, phobias, and obsessive-compulsive disorder) and psychosomatic disorders, as well as psychological and physical illnesses such as neurasthenia and insomnia, accompanied by the above-mentioned negative emotional symptoms. In addition, progressive muscle relaxation can also be used for local muscle relaxation, suitable for various muscle spasms, such as facial tics and writer's cramps, and can also be used for muscle relaxation exercises during natural childbirth.