Guided Imagery, Self-Hypnosis, and Other Relaxation Techniques
According to the National Center for Complementary and Alternative Medicine (NCCAM), relaxation is more than a state of mind. In fact, relaxation can physically change the way your body functions, bringing a state of well-being. This is also known as the "relaxation response".
Here are some important points provided by the NCCAM on relaxation techniques.
Key Points by the NCCAM on Relaxation Techniques
- Relaxation techniques may be an effective part of an overall treatment plan for anxiety, d depression, and some types of pain. Some research also suggests that these techniques may help with other conditions, such as ringing in the ears and overactive bladder. However, their ability to improve conditions such as high blood pressure and asthma is unclear
- Relaxation techniques are generallysafe.
- Do not use relaxation techniques to replace scientifically proven treatments or to postpone seeing a health care provider about a medicalproblem.
- Tell all your health care providers about any complementary health approaches you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safecare.
Relaxation Response Techniques
Autogenic training. When using this method, you focus on the physical sensation of your own breathing or heartbeat and picture your body as warm, heavy, and/or relaxed.
Biofeedback. Biofeedback-assisted relaxation uses electronic devices to teach you how to consciously produce the relaxation response.
Deep breathing or breathing exercises. To relax using this method, you consciously slow your breathing and focus on taking regular and deep breaths.
Guided imagery. For this technique, you focus on pleasant images to replace negative or stressful feelings and relax. Guided imagery may be directed by you or a practitioner through storytelling or descriptions designed to suggest mental images (also called visualization).
Progressive relaxation. (also called Jacobson's progressive relaxation or progressive muscle relaxation). For this relaxation method, you focus on tightening and relaxing each muscle group. Progressive relaxation is often combined with guided imagery and breathing exercises.
Self-Hypnosis. In self-hypnosis you produce the relaxation response with a phrase or nonverbal cue (called a "suggestion").
From NCCAM.NIH.gov