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Enhancing Relaxation: A Deep Dive into PMR, Deep Breathing, and Guided Imagery for Psychological and Physiological Stress Reduction
A Comparison of Three Different Relaxation Techniques.
Summarizing;
“Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation”
Disclaimer: This summary is based on the article “Effectiveness og Progressive Muscle Relaxation, Deep Breathing and Guided Imagery in Promoting Psychological and Physiological States of Relaxation” by Loren Toussaint, Quang Anh Nguyen, Claire Rottger, Kiara Dixon, Martin Offebächer, Niko Kohls, Jameson Hirsch and Fuschia Sirois, and aims to provide key takeaways and a condensed overview of its content. While the essence is drawn from the original article, some parts have been simplified or rephrased to enhance understanding. Please note that we at, OptiMindInsights or any other potential writers or contributors to our summaries, do not accept responsibility for any consequences arising from the use of this summary. The information provided should not be considered a substitute for personal research or professional advice. Readers are encouraged to consult the original article for detailed insights and references. The summary does not include references, but they can typically be found within the original publication. Always exercise due diligence and consider your unique circumstances before applying any information in your personal or professional life.
https://creativecommons.org/licenses/by/4.0/
Why you should read this summary:
By reading this brief and easy to digest summary, you will learn about the power of relaxation techniques. Learn how progressive muscle relaxation, deep breathing, and guided imagery can not only calm your mind but also positively impact your body's stress responses. Relevant for anyone looking to enhance their mental and physical well-being, this summary distills key findings to help you find the most effective stress management strategy for your lifestyle.
Todays Breakdown
Abstract And Introduction:
In this study, the authors delved into the effectiveness of three different relaxation methods: progressive muscle relaxation (PMR), deep breathing, and guided imagery. They investigated how these three techniques affects both psychological and physiological relaxation.
Progressive Muscle Relaxation (PMR), developed in the 1920s by Edmund Jacobson, is a dynamic relaxation technique.
The technique uses deliberate tensing and gradual releasing of muscles and involves a unique interaction of the nervous system through "top-down" and "bottom-up" neuronal processing.
In this context:
"Top-down" processing refers to the brain's role in controlling and regulating the relaxation process. When practicing PMR, individuals consciously decide to focus on and relax specific muscle groups. This conscious decision-making and focus is a "top-down" process, where the brain initiates and guides the muscle relaxation.
"Bottom-up" processing, on the other hand, involves the sensory feedback from the muscles to the brain. As the muscles are tensed and then relaxed, they send signals back to the brain. This feedback helps the brain recognize the state of relaxation in the body. This sensory input from the muscles to the brain is crucial in reinforcing the relaxation response and creating a holistic mind-body relaxation experience.
Learn more about Top-down and Bottom-up processing here.
Deep Breathing, also known as diaphragmatic breathing, is different from PMR, in that it involves controlled inhalation and exhalations as its method of relaxation. This practice is particularly effective in stimulating the vagus nerve, a crucial part of the parasympathetic nervous system. Activation of the vagus nerve helps reduce stress by slowing the heart rate and lowering blood pressure, promoting a state of relaxation. This technique has been beneficial for various groups, including presurgical patients and individuals with type II diabetes mellitus. Its key advantages include enhancing sustained attention, reducing negative emotions, and lowering stress-indicated cortisol levels.
Guided Imagery is the last method explored in this study.
It works by using guided instructions to create mental images, helping to focus on sensory input from the body as well as affecting states of the body. This technique has been effective in various situations, such as helping hospital nurses cope with stress during the COVID-19 pandemic and assisting patients before surgery. Research also shows that Guided Imagery can help lessen fears about death and improve people's ability to forgive themselves.
In summary, each of these relaxation techniques—PMR, deep breathing, and guided imagery—has proven to be effective in enhancing relaxation states. They address both psychological and physiological aspects of stress and anxiety, offering valuable tools for individuals seeking methods to manage these conditions.
In this study, the authors used a unique comparison of these three popular relaxation techniques, specifically focusing on their effects on both psychological and physiological states of relaxation.
Unlike many prior studies, that have often targeted specific patient group, the study we are breaking down today, involved healthy undergraduate students utilizing a scripted audio program, which broadens the potential applicability of these methods.
A key aspect of this investigation was its emphasis on directly measuring relaxation states, an area often overlooked in previous research. By incorporating physiological parameters alongside psychological assessments, the study offers a more holistic understanding of the effectiveness of these techniques.
Methods:
In this study, the authors sought to evaluate the effectiveness of the three stress relaxation techniques, on both psychological and physiological relaxation among undergraduate students.
A total of 60 participants were recruited from an introductory psychology course, with the experimental design aiming to provide a direct comparison of the methods' impacts over a single 20-minute session, guided by scripted audio instructions.
Measurements:
To asses relaxation, the Smith Relaxation States Inventory-3 was utilized. This detailed questionary captures a wide array of relaxation and stress states, categorized into five broad areas:
Basic relaxation (covering aspects like sleepiness, disengagement, physical relaxation, feeling rested/refreshed, and mental relaxation).
Core mindfulness (encompassing mindful acceptance, quietness, centeredness, awareness, awakening, and innocence).
Mindful doing (including feelings of trust, being energized, and happiness).
Mindful giving (capturing sentiments of thankfulness, love, and a prayerful state)
Deep mindfulness (describing experiences of awe, wonder, deep mystery, and a sense of being timeless, boundless, infinite, and at one with everything).
The direct physiological responses were closely monitored using the Biopac MP35 lab software and hardware, focusing on electrodermal activity and heart rate as indicators of autonomic nervous system arousal. This setup not only tracks the immediate physiological effects of relaxation techniques but also bridges the gap between subjective relaxation experiences and objective physiological changes. This dual measurement underscores the holistic approach to understanding relaxation, employed by the authors.
Design:
On the day of the experiment, to establish baseline psychophysiological data, participants were connected to the Biopac MP35 system upon arrival at the laboratory. Then, they engaged in their assigned relaxation exercise or, for those in the control group, read popular magazines—a condition intended to serve as a neutral activity for comparison.
It is our understanding, that this approach, that encompasses both psychological self-reports and physiological measurements, was pivotal for a thorough understanding of relaxation techniques. It acknowledges the complexity of relaxation as a multifaceted state influenced by both mental and physical factors. By controlling for external variables and employing a detailed measurement strategy, the study aimed to isolate the specific contributions of PMR, deep breathing, and guided imagery to relaxation, providing valuable insights into optimal strategies for stress reduction and relaxation enhancement.
Results:
In the study, improvements in psychological relaxation were assessed through mean changes in scores from the Smith Relaxation States Inventory-3.
The control group showed a modest mean increase in relaxation scores from baseline to follow-up, quantified as a change of 0.31.
But importantly, more significant improvements were observed in the three relaxation technique groups:
The PMR group experienced a mean change of 0.42, the deep breathing group a mean change of 0.68, and the guided imagery group the most substantial increase with a mean change of 0.79.
These changes reflect the varying degrees of psychological relaxation achieved through each method, with deep breathing and guided imagery showing the highest levels of effectiveness.
Physiologically, relaxation was measured by changes in electrodermal activity.
The deep breathing group demonstrated a unique curvilinear response, with an initial increase in electrodermal activity, suggesting arousal, followed by a decrease, indicating relaxation. In contrast, the PMR and guided imagery groups showed linear decreases in electrodermal activity throughout the relaxation exercise, pointing to a steady decline in physiological stress. The control group did not exhibit significant changes, which underscores the evident effect of relaxation techniques in reducing stress markers.
Discussion:
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