# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

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Mind and Body Approaches for Stress and Anxiety: What the Science Says

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NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

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One clear connection that I made was the biofeedback technquie and how both articles are saying that there is a possibilty for it being useful in the future but as of right now they can't reccommend it for clinical treatment becuase it needs to be tested more and improved. The another connection that I made was the usefulness in progressive muscle relaxation and the postive effects it had on both anxiety and depression. The other super clear connection I saw was the reccomendation of relaxation therapies to help with other problems around cancer treatments such as depression, anxiety, and nasua. This one is pretty clear because both articles refrenced the same founders as evidence. The founders being "The American Society of Clinical Oncology". One simularity that I caught between all this article, mine and the lecutres is simularites between the defintion of relaxtion, being slow breathing, digustive, and others.

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One connection I made between your article and the lecture video was on the topic of yoga. The lecture says yoga is one option of multiple relaxation techniques. The article says, "A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder", meaning yoga certainly aids in relaxation. Meditation and mindfulness are another two options of relaxation techniques presented in the lecture. The article combines these options to one approach for stress and states, "A 2019 analysis of 29 studies (3,274 total participants) showed that use of mindfulness-based practices among people with cancer significantly reduced psychological distress, fatigue, sleep disturbance, pain, and symptoms of anxiety and depression."

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One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

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One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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The first connection that I noticed is how both sources cite that relaxation can help with symptoms of cancer, depression, anxiety, and arthritis. Another connection I saw was when it discussed some of the practices to help trigger the relaxation response, such as meditation, and how they included a mantra like the words "peace" or "love." This relates to my article when it talked about different techniques that are often practiced with meditation, such as self-hypnosis, which puts you in a state of relaxation through a trigger word or, in this case, a mantra. I can also see the practices of deep breathing and autogenic training being used in meditation to control one's body and help put the mind at ease by envisioning a peaceful setting.

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In summary, the article I read was about "one of the most powerful tools a psychologist can use", this being the relaxation response. It is defined as "a physical state of deep rest that changes a person's physical and emotional responses to stress". The modern relaxation response is pretty much the same to what people have been doing for ages to relax- prayer, chanting and repetitive motion. A study showed "those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body".

This modern relaxation response looks like everyday mediation. Some say sit for 10-20 minutes comfortably, close eyes, and repeat a word or sound while breathing. For others, participating in repetitive sports or activities is their everyday meditation. MD, Herbert Benson, says "Anything that breaks the train of everyday thought will evoke this physiological state", of relaxation. With regular practice of your personalized relaxation response, quieter minds will be developed.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

# data[].attributes.attachment_link.title
Mind and Body Approaches for Stress and Anxiety: What the Science Says

# data[].attributes.attachment_link.description
NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

# data[].attributes.attachment_link.readable_text
NCCIH Clinical Digest

for health professionals

Relaxation Techniques

Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers. For some of these conditions, relaxation techniques are used as an adjunct to other forms of treatment.

What Does the Research Show?

Biofeedback for anxiety and depression in children. A 2018 systematic review included 9 studies-278 participants total-on biofeedback for anxiety and depression in children and adolescents with long-term physical conditions such as chronic pain, asthma, cancer, and headache. The review found that, although biofeedback appears promising, at this point it can't be recommended for clinical use in place of or in addition to current treatments.

Heart rate variability (HRV) biofeedback. A 2017 meta-analysis looked at 24 studies-484 participants total-on heart rate variability (HRV) biofeedback and general stress and anxiety. The meta-analysis found that HRV biofeedback is helpful for reducing self-reported stress and anxiety, and the researchers saw it as a promising approach with further development of wearable devices such as a fitness tracker.

Progressive muscle relaxation. A 2015 systematic review, which included two studies on progressive muscle relaxation in adults over the age of 60, with a total of 275 participants, found that progressive muscle relaxation was promising for reducing anxiety and depression. The positive effects for depression were maintained 14 weeks after treatment.

Anxiety after stroke. A 2017 Cochrane review included one study on 21 community-dwelling stroke survivors with diagnosed anxiety. The participants used a relaxation CD five times a week for a month, and after 3 months, the participants had reduced anxiety. The reviewers concluded that there is insufficient evidence to guide the treatment of anxiety after stroke.

PTSD. A 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for post-traumatic stress disorder and obsessive-compulsive disorder. No difference was found between relaxation therapy and cognitive behavioral therapy for other anxiety disorders, including generalized anxiety disorder, panic disorder, social anxiety disorder, and specific phobias. The review noted, however, that most studies had a high risk of bias, and there was a small number of studies for some of the individual disorders.

Safety

Relaxation techniques are generally considered safe for healthy people. In most research studies, there have been no reported negative side effects. However, occasionally, people report negative experiences such as increased anxiety, intrusive thoughts, or fear of losing control.

There have been rare reports that certain relaxation techniques might cause or worsen symptoms in people with epilepsy or certain psychiatric conditions, or with a history of abuse or trauma.

Yoga, Tai Chi, and Qigong

A range of research has examined the relationship between exercise and depression. Results from a much smaller body of research suggest that exercise may also affect stress and anxiety symptoms. Even less certain is the role of yoga, tai chi, and qigong-for these and other psychological factors, but there is some limited evidence that yoga, as an adjunctive therapy, may be helpful for people with anxiety symptoms.

What Does the Research Show?

Yoga for children and adolescents. A 2020 systematic review of 27 studies involving the effects of yoga on children and adolescents with varying health statuses found that in studies assessing anxiety and depression, 58 percent showed reductions in both symptoms, while 25 percent showed reductions in anxiety only. Additionally, 70 percent of studies included in the review that assessed anxiety alone showed improvements. However, the reviewers noted that the studies included in the review were of weak to moderate methodological quality.

Yoga, tai chi, and qigong for anxiety. A 2019 review concluded that yoga as an adjunctive therapy facilitates treatment of anxiety disorders, particularly panic disorder. The review also found that tai chi and qigong may be helpful as adjunctive therapies for depression, but effects are inconsistent.

Yoga for anxiety. A 2018 systematic review and meta-analysis of 8 studies of yoga for anxiety (involving 319 participants with anxiety disorders or elevated levels of anxiety) found evidence that yoga might have short-term benefits in reducing the intensity of anxiety. However, when only people with diagnosed anxiety disorders were included in the analysis, there was no benefit. In a 2013 systematic review of 23 studies (involving 1,722 participants) of yoga for anxiety associated with life situations, yoga seemed to be helpful in some instances but not others. In general, results were more favorable for interventions that included at least 10 yoga sessions. The studies were of medium to poor quality, so definite conclusions about yoga's effectiveness couldn't be reached.

Safety

Yoga is generally considered a safe form of physical activity for healthy people when performed properly, under the guidance of a qualified instructor. However, as with other forms of physical activity, injuries can occur. The most common injuries are sprains and strains. Serious injuries are rare. The risk of injury associated with yoga is lower than that for higher impact physical activities.

Older people may need to be particularly cautious when practicing yoga. The rate of yoga-related injuries treated in emergency departments is higher in people age 65 and older than in younger adults.

Meditation and Mindfulness-Based Stress Reduction

Some research suggests that practicing meditation may reduce blood pressure, anxiety and depression, and insomnia.

What Does the Research Show?

Mindfulness-based meditation. A 2019 review concluded that as monotherapy or an adjunctive therapy, mindfulness-based meditation has positive effects on depression, and its effects can last for six months or more. Although positive findings are less common in people with anxiety disorders, the evidence supports adjunctive use. A 2014 meta-analysis of 47 trials in 3,515 participants suggests that mindfulness meditation programs show moderate evidence of improving anxiety and depression. But the researchers found no evidence that meditation changed health-related behaviors affected by stress, such as substance abuse and sleep.

Mindfulness-based programs for workplace stress. A 2018 systematic review and meta-analysis of nine studies that examined mindfulness-based programs with an employee sample, which targeted workplace stress or work engagement, and measured a physiological outcome. The review found that mindfulness-based interventions may be a promising avenue for improving physiological indices of stress.

Meditation for patients with breast cancer. Clinical practice guidelines issued in 2014 by the Society for Integrative Oncology (SIC) recommend meditation as supportive care to reduce stress, anxiety, depression, and fatigue in patients treated for breast cancer. Meditation, yoga, and relaxation with imagery are recommended for routine use for common conditions, including anxiety and mood disorders (Grade A). Stress management, yoga, massage, music therapy, energy conservation, and meditation are recommended for stress reduction, anxiety, depression, fatigue, and quality of life (Grade B).

Safety

Meditation is generally considered to be safe for healthy people.

A 2019 review found no apparent negative effects of mindfulness-based interventions, and concluded that their general health benefits justify their use as adjunctive therapy for patients with anxiety disorders.

Chugh-Gupta N, Baldassarre FG, Vrkljan BH. A systematic review of yoga for state anxiety: Considerations for occupational therapy. Canadian Journal of Occupational Therapy. 2013;80(3):150-170.

Cramer H, Lauche R, Anheyer D, et al. Yoga for anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. 2018;35(9):830-843.

Goessl VC, Curtiss JE, Hofmann SG. The effect of heart rate variability of biofeedback training on stress and anxiety: a meta-analysis. Psychological Medicine. 2017;47(15):2578-2586.

Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368.

Greenlee H, Balneaves LG, Carlson LE, et al. Clinical practice guidelines on the use of integrative therapies as supportive care in patients treated for breast cancer. J Natl Cancer Inst Monogr. 2014;50:346-358.

Heckenberg RA, Eddy P, Kent S, et al. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71.

James-Palmer A, Anderson EZ, Zucker L, et al. Yoga as an intervention for the reduction of symptoms of anxiety and depression in children and adolescents: a systematic review. Front Pediatr. 2020; 8:78.

Klainin-Yobas P, Oo WN, Suzanne Yew PY, et al. Effects of relaxation interventions on depression and anxiety among older adults: a systematic review. Aging and Mental Health. 2015;19(12):1043-1055.

Knapp P, Campbell Burton CA, Holmes J, et al. Interventions for treating anxiety after stroke. Cochrane Database of Systematic Reviews. 2017;(5):CD008860.

Montero-Marin J, Garcia-Campayo J, López-Montoyo A, et al. Is cognitive-behavioural therapy more effective than relaxation therapy in the treatment of anxiety disorders? A meta-analysis. Psychological Medicine. 2018;48(9):1427-1436.

Saeed SA, Cunningham K, Bloch RM. Depression and anxiety disorders: benefits of exercise, yoga, and meditation. Am Fam Physician. 2019;99(10):620-627.

Thabrew H, Ruppeldt P, Sollers JJ. Systematic review of biofeedback interventions for addressing anxiety and depression in children and adolescents with long-term physical conditions. Applied Psychophysiology and Biofeedback. 2018;43(3):179-192.

NCCIH Clinical Digest is a service of the National Center for Complementary and Integrative Health, NIH, DHHS. NCCIH Clinical Digest, a monthly e-newsletter, offers evidence-based information on complementary health approaches, including scientific literature searches, summaries of NCCIH-funded research, fact sheets for patients, and more.

The National Center for Complementary and Integrative Health is dedicated to exploring complementary health products and practices in the context of rigorous science, training complementary health researchers, and disseminating authoritative information to the public and professionals. For additional information, call NCCIH's Clearinghouse toll-free at 1-888-644-6226, or visit the NCCIH website at nccih.nih.gov. NCCIH is 1 of 27 institutes and centers at the National Institutes of Health, the Federal focal point for medical research in the United States.

Copyright

Content is in the public domain and may be reprinted, except if marked as copyrighted (©). Please credit the National Center for Complementary and Integrative Health as the source. All copyrighted material is the property of its respective owners and may not be reprinted without their permission.

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Mind and Body Approaches for Stress and Anxiety: What the Science Says

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NCCIH Clinical Digest for health professionals Relaxation techniques may be helpful in managing a variety of stress-related health conditions, including anxiety associated with ongoing health problems and in those who are having medical procedures. Evidence suggests that relaxation techniques may also provide some benefit on symptoms of post-traumatic stress disorder (PTSD), and may help reduce occupational stress in health care workers.

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This article from NCCIH talks about yoga and other relaxation techniques, such as biofeedback, progressive muscle relaxation, and mindfulness-based stress reduction, which have been studied for their effectiveness in managing stress-related conditions. Research indicates that mindfulness and yoga can lower stress levels, enhance emotional regulation, and improve mood. Especially when used as an adjunct therapy. For children and adolescents, yoga, tai chi, and qigong have shown the most potential in reducing anxiety and depression. Also, biofeedback and progressive muscle relaxation have shown results in reducing anxiety and stress, although more research is needed for clinical recommendations. The evidence shows that integrating these practices can improve both mental and physical health outcomes, especially for individuals experiencing anxiety, depression, or high levels of stress. Yoga is safe, particularly when done under professional guidance but caution is needed especially for older adults because injuries like sprains and strains can occur. Mindfulness-based stress reduction is also recognized as a promising method for reducing anxiety and depression, with studies showing long-term benefits.

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One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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One of the most interesting things I found in this article was the fact that a A 2017 meta-analysis indicated that HRV biofeedback significantly reduces self-reported stress and anxiety, suggesting potential for wearable technology applications.

Another interesting thing in the article was the fact that a 2018 meta-analysis of 50 studies involving 2,801 participants found that relaxation therapy seemed to be less effective than cognitive behavioral therapy for PTSD and obsessive-compulsive disorder.

Throughout all of their studies the found that all relaxation techniques are generally safe for healthy individuals, some of these techniques include Yoga, Tai Chi, and Qigong, meditation and mindfulness, hypnotherapy.

All of these relaxation techniques have their different benefits, but I believe it is best to find what technique works best for you.

While relaxation techniques can enhance mental health and alleviate stress-related conditions, they are most effective when used in conjunction with other therapeutic modalities. As research progresses, the potential benefits and safety of these practices continue to be validated, making them valuable tools in holistic health care.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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Hi Keila, great summary! I noticed some connections between our readings, especially around the benefits of mindfulness-based stress reduction and progressive muscle relaxation. My article also emphasized relaxation techniques like deep breathing and guided imagery, which are similar in their ability to lower our stress. One key difference is that my article focused more on techniques for adults with chronic conditions, whereas your article highlighted the effectiveness of yoga and tai chi for children and adolescents. Both approaches seem to offer broad health benefits for different age groups.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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It’s cool how both of our articles talk about how different relaxation techniques work best when they’re personalized, which connects to Dr. Benson’s idea that people should find a method that fits them. Your article mentions HRV biofeedback, which makes me think of how Benson also talks about using the mind like a tool to lower stress, kind of like how biofeedback uses technology to regulate stress levels. I also noticed how relaxation therapy in your article wasn’t as effective for PTSD or OCD, which ties into the idea that these techniques should be used with other therapies like cognitive-behavioral therapy (CBT) for more complex issues. Both articles really push the idea of finding a balance between relaxation and more structured therapies for the best results.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

# data[].attributes.attachment_link.readable_text
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

# data[].attributes.attachment_link.description
One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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Power of the relaxation response (Nick Greenwood)

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Power of the relaxation response (Nick Greenwood)

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Sara Martin's atricle emphasizes the benefits of the relaxation response, a profound state of rest that lowers stress and enhances health. The technique was discovered in the 1960s by Dr. Herbert Benson, an expert in the field, but he sees similarities to ancient techniques such as repeated movements, prayer, and chanting. Studies indicate that consistent application of the relaxation response can reduce blood pressure, heart rate, and the symptoms of stress-related illnesses like anxiety, hypertension, and even aging. According to recent studies, Benson may also cause genetic alterations that enhance the body's anti-oxidant and anti-inflammatory reactions.

Benson emphasizes that by combining this method with cognitive therapy, psychologists can use it as a medication, enhancing their practices. He advises people to use relaxation methods on a regular basis, not only in times of stress. The relaxation response helps calm the mind, enabling more effective therapy, whether through gradual muscle relaxation, meditation, or repetitive sports. Traditional cognitive methods can have a greater effect and improve both mental and physical health by promoting a more peaceful frame of mind.

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One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped.

Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

Benson, of Harvard Medical School and the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, discovered the relaxation response's power to reduce stress in the 1960s. But his subsequent research found that the approach is really no different from what people have done for centuries through prayer, chanting and repetitive motion.

Today, scientists have shown that such practices lower heart rates, blood pressure and oxygen consumption, and they alleviate the symptoms associated with a vast array of conditions, including hypertension, arthritis, insomnia, depression, infertility, cancer, anxiety, even aging.

"You as psychologists can use the mind like you would use a drug," he said. "This should empower you in your practices."

His latest research, published in the online journal Public Library of Science ONE (July 2), suggests that practicing the relaxation response can actually lead to genomic activity changes. In the study, his team of researchers looked at how the relaxation response affected each of the body's 40,000 genes and found that, compared with a control group, those who regularly used the relaxation response induced anti-oxidation and anti-inflammatory changes that counteracted the effects of stress on the body.
Everyday meditation
Eliciting the relaxation response is simple, he explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes closed, and repeat a word or sound as you breathe. Some people use such words as "love" or "peace." Others say traditional prayers. If your thoughts stray -- which is normal and expected -- just refocus on the word repetition.

There are scores of other ways to summon the relaxation response, as well, said Benson. "Anything that breaks the train of everyday thought will evoke this physiological state."

That includes participating in repetitive sports such as running, letting go of tension through progressive muscular relaxation, practicing yoga, knitting, crocheting, even playing musical instruments.

"You know how when you play an instrument and you become 'one' with that instrument and the time flits away? That is the relaxation response," he said. "You know the high you get from running? That is the relaxation response coming about by the repetitive motion of your footfall."
Research into practice
Benson recommended that psychology practitioners learn a variety of techniques so they can introduce their clients to the practice they'll be comfortable with. Catholics might want to try the "Hail Mary" prayer. Athletes can use repetitive sports.

Keep your mind open about the practice that will work for your clients, he said. "The damning thing about these techniques is that when you use them regularly, you come to believe that the one that was successful for you will be successful for everyone." Let your client find the technique that she or he believes in and encourage daily practice. "You can't simply save this for when they are under stress," he said.

With regular practice, clients develop quieter minds. So it's particularly beneficial when a client elicits the relaxation response before a therapy session.

"With less static, less noise, traditional cognitive restructuring enters," said Benson. "People listen better. It's a more fertile environment, so you can do what you are so well trained to do -- the cognitive work, the positive ideation. It's a door opening to allow you to help change people's lives."

Given that 60 percent to 90 percent of health-care professional visits are stress-related, the potential of the relaxation response to help people is enormous, he said. "I believe this is going to change medicine."
Benson's invited address was sponsored by Div. 12 (Society of Clinical Psychology) and Div. 38 (Health).

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One of the most powerful tools a psychologist can use is actually nothing new, said Herbert Benson, MD, at APA's Annual Convention. In fact, it's an approach that's been around for millennia, yet its full potential remains untapped. Benson was referring to the relaxation response, a physical state of deep rest that changes a person's physical and emotional responses to stress.

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Hey Sarah, great summary! I appreciate how you went into the personal nature of relaxation techniques, as Dr. Benson emphasized in his work. My article talks about methods like deep breathing and guided imagery, which, like running or playing an instrument, can be tailored to our individual preferences. Both articles go over the importance of regular practice for health benefits, such as reducing stress-related healthcare visits. I found that idea to be refreshing as I never heard it explained in that way until now. It's interesting to see how these techniques can be integrated into psychological therapy to enhance our mental well-being.

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Hi Nick, I enjoyed reading your synopsis of the article you covered. My article covered similar material that expanded on relaxation techniques. While your article talked about the relaxation response, mine touched on techniques and areas of life that these techniques can improve. An area of connection between your article and mine was the universality of relaxation methods. Relaxation methods are best used if done regularly. We can benefit from the resting stage by incorporating relaxation methods into our daily lives. Both of these articles speak on the importance of relaxation. Overall, these practices can have a significant positive impact on our well-being and stress management.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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In the article The Power of the Relaxation Response, Sara Martin talks about Dr. Herbert Benson’s work on the relaxation response, which is a state of deep rest that changes how we react to stress. Benson discovered this in the 1960s, but people have been doing similar things for centuries through prayer, chanting, and repetitive actions. Research shows it can lower heart rate, blood pressure, and help with issues like anxiety, depression, and even aging.

Benson encourages psychologists to use the relaxation response with their clients through different techniques like meditation, yoga, or even running. The key is finding what works best for the person and making it part of their daily routine to manage stress. When clients practice regularly, they get more clarity and can be more open to therapy, which makes it more effective.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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I saw a lot of similarities between our two discussions, but the main similarity was that both articles discussed relaxation techniques more specifically meditation, and yoga. I liked how you brought up the fact about having a daily routine and how it can help reduce stress.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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This fact sheet summarizes research on relaxation techniques for health purposes, such as deep breathing, progressive muscle relaxation, guided imagery, and self-hypnosis.

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Relaxation Techniques for Health - Daniel

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Relaxation Techniques for Health - Daniel

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The NCCIH article outlines various relaxation techniques, including, but not limited to, deep breathing, progressive muscle relaxation, meditation, and guided imagery, which can help reduce stress and promote overall health. These techniques are easy and useful for managing anxiety, tension, and lowering your risk for heart disease. The article highlights research supporting their benefits in both mental and physical health, especially when combined with traditional treatments.

We know that relaxation techniques can lower heart rate, blood pressure, and improve emotional well-being. The article emphasizes the importance of personalized approaches and consulting healthcare providers to ensure these practices don't hinder other medical treatments. I have personally found that breathing exercises and physical activity work wonders for me. Even though sometimes the hardest part is just getting off the couch

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The power of the relaxation response—Elliana Kirk 

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The power of the relaxation response—Elliana Kirk 

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Prayer, chanting, and repetitive motion are relaxation techniques that have been used for centuries, but their full potential remains to be maximized. These relaxation techniques come in a variety of forms; finding a good relaxation technique is all about finding something that breaks up your everyday routine and keeps you in the present moment. Everyone will find a different technique that works for them so it’s important for psychologists to know a wide variety of relaxation techniques so that they can help their clients find the one that works best for them.

Prayer and meditation can take many forms. Prayer can look like repeating a prayer that someone else wrote, such as one of Jesus’s prayers while meditation can take the form of saying one word over and over again for ten to twenty minutes per day. Relaxation techniques using repetitive motion include running and playing an instrument. In order for relaxation techniques to help activate your relaxation response, you need to practice relaxation techniques daily. You can’t just do it when you’re stressed.

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Relaxation techniques are the first suggested mind and body approach. These techniques show promise in the areas of heart rate variability, progressive muscle relaxation, PTSD, and anxiety in people with cancer. There are no negative side effects reported, but negative experiences may increase.

Yoga, Tai Chi, and Qigong are also supposed to be beneficial for those with anxiety. There is a relationship between physical exercise and depression/anxiety, and this relationship was also experienced in Yoga and other forms of forms of physical activity.

Finally, mindfulness and meditation are beneficial relaxation techniques. They reduce stress and these practices are considered to be safe.

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The paper highlights data from clinical research while reviewing several mind-body strategies for stress and anxiety management. Although their efficacy varies depending on the situation, relaxation techniques like progressive muscle relaxation and heart rate variability biofeedback have the potential to reduce anxiety. Although the outcomes can vary, yoga, tai chi, and qigong have been demonstrated to be helpful as supplementary therapy, especially for children and adolescents with anxiety and depression. The effectiveness of mindfulness-based interventions, such as mindfulness-based stress reduction, has been shown to be on par with that of more conventional therapies for anxiety, such as cognitive behavioral therapy. Although these methods are generally safe, those with certain health issues should exercise caution. For better mental health outcomes, the research generally favors combining these methods with traditional therapies.

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A connection that I saw between our articles are that both articles from the National Center for Complementary and NCCIH focus on mind-body approaches and relaxation techniques as effective ways to manage stress. The article on mind-body approaches talks about practices like mindfulness, yoga, and meditation, which are designed to reduce stress by improving the body's physical and psychological responses. These methods are backed by scientific research showing that they can help lower stress-related markers, like cortisol levels, and improve overall well-being. Similarly the article on relaxation techniques details specific methods such as progressive muscle relaxation, guided imagery, and deep breathing exercises all which help the body shift into a relaxed state by reducing muscle tension and slowing down the heart rate. Both articles talk about the importance of using evidence-based techniques to manage stress, with the shared goal of promoting an approach to health that connects the mind and body.

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Relaxation techniques help bring about the body's "relaxation response." These techniques include progressive relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, self-hypnosis, and breathing exercises. Relaxation techniques can help women during labor, adolescents with stress, and lower blood pressure. Relaxation techniques can help with many issues, with relatively no side effects.

All together, relaxation techniques have been around for a long. However, we are continuing to investigate and explore the topic further. One area where relaxation techniques are being examined further is cancer. Relaxation techniques have been found to be helpful for those who are actively doing treatment and after treatment. Primarily in increasing positive moods and reducing stress.

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The power of the relaxation response. Katherine. 

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The power of the relaxation response. Katherine. 

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Relaxation is a very important part of life for several significant reasons like making the effects of stress less. The bodies response of relaxation can include a decrease in aging, cancer, anxiety as well as many other things. There is research that suggests that there is a relation between relaxation and the effects that relaxation leads to effecting genomic activity changes. People who do relaxation regularly can reduce the effects of stress on the body. Everyday meditation can help lead to a more relaxed body as well as working out or even playing an instrument. With regular practice of relaxation techniques people's minds become quieter. Simply this article wants to make it aware that taking care of yourself via relaxation can help your mind and body significantly.

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"Mind and Body Approaches for Stress and Anxiety: What the Science Says," provides an evidence-based overview of how various mind and body practices can help manage stress and anxiety. Clinical guidelines and scientific literature have increasingly supported the use of techniques such as meditation, yoga, tai chi, and deep breathing exercises. These practices promote relaxation and reduce stress by calming the nervous system and improving emotional regulation. Additionally, mindfulness-based stress reduction (MBSR) and cognitive-behavioral therapies (CBT) have been shown to reduce anxiety symptoms and enhance resilience in individuals suffering from chronic stress or anxiety disorders.

The report emphasizes that while these approaches are generally considered safe and effective, their efficacy can vary based on the individual and the severity of the anxiety. Healthcare providers are encouraged to consider integrating these practices into personalized treatment plans, especially for patients who prefer non-pharmaceutical interventions. The research further highlights the importance of ongoing, high-quality studies to better understand how these interventions work and how they can be optimized for different populations. The report also includes practical resources and information for patients interested in using these techniques to complement traditional treatments.

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The two articles show how effective mind-body techniques are for reducing stress and anxiety. The first article looks at modern therapies like yoga, mindfulness, and relaxation methods, highlighting their success in lowering anxiety for different groups of people. It suggests these techniques can be added to traditional treatments to boost mental health. The second article focuses on Herbert Benson’s idea of the relaxation response, which explains how these techniques can lead to physical changes that reduce heart rates and stress. Benson encourages practices like meditation and repetitive activities to promote deep relaxation and improve overall health. Both articles stress the importance of these methods as helpful tools in therapy and suggest that psychologists customize them for their clients. In the end, they highlight that these practices can help manage stress and make therapy more effective.

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The Power of the Relaxation Response - Emma Williams

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The Power of the Relaxation Response - Emma Williams

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The article discusses the power of the "relaxation response," a concept researched by Dr. Herbert Benson, which he has been exploring since the 1960s. The relaxation response is a physical state of deep rest that alters the body and mind’s response to stress. While it is an ancient technique practiced in various forms such as prayer, chanting, or repetitive motion, its potential to counteract stress related health issues is only recently being fully recognized. Benson's research indicates that regular practice of the relaxation response can lower heart rates, blood pressure, and even influence genetic activity, helping alleviate conditions such as hypertension, depression, anxiety, and aging.

Dr. Benson emphasizes that inducing this state can be simple; through meditation, repetitive sports, or activities like knitting or playing musical instruments. He advises psychologists to introduce these techniques to their clients and allow them to choose the one that resonates with them. Benson's findings suggest that the relaxation response can create a more receptive mental environment, enhancing traditional cognitive therapies. The article suggests that the widespread application of these techniques could revolutionize healthcare, especially since stress is a major factor in many health related visits.

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Connections Between Articles - Emma Williams

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Connections Between Articles - Emma Williams

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I see a lot of connections between the two articles! Both articles highlight the effectiveness of relaxation techniques in reducing stress and addressing anxiety related conditions. Dr. Benson’s concept of the “relaxation response” emphasizes how practices like meditation and repetitive physical activities, such as sports, can lower heart rates, reduce stress, and even lead to genomic changes. Similarly, the other article focuses on the benefits of relaxation techniques such as progressive muscle relaxation, yoga, and mindfulness, particularly in addressing heart rate variability, PTSD, and anxiety, including in cancer patients.

Both pieces suggest that engaging the mind and body through relaxation techniques can have powerful therapeutic outcomes. Practices like yoga, Tai Chi, and Qigong are also mentioned in both as effective methods to manage stress and improve overall mental health. Additionally, both articles emphasize the importance of regular practice, whether through meditation or physical activities, to build resilience against stress. They share the idea that the mental clarity and physiological balance achieved through these techniques create a fertile environment for further mental health work, such as cognitive therapy or stress reduction.

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A connection between your article and mine is the different techniques that can be used to manage stress and promote relaxation. You mentioned meditation, yoga, tai chi, and deep breathing, while my article mentioned similar things such as repetitive chants, meditation, running, yoga, knitting, and playing musical instruments. My article was more about how participating in these activities benefits you physically, while yours talked about doing them in combination with MBSR and CBT to reduce anxiety. You mentioned that these practices calm the nervous system, which connects to my article and the class material. We learned about how relaxation techniques can slow breathing, heart rate, and reduce blood pressure. Both of these articles highlight how these practices are great on their own but become even more effective when they are coupled with seeing a mental health professional who can formulate a personalized treatment plan.

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I appreciate that both of our articles list a wide variety of techniques and that certain techniques will work better than others for each individual. I like that your article is better at focusing on the lifestyle of the person, not the clinical aspect. The focus on the human enjoyment of certain tasks or the religious connection of prayer adds a personal motive to the method. The habits that are built up have long-term effects but may also take a long time to find a rhythm.

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I see connections between the two articles in the way that both articles make a connection between relaxing the mind and/or body leading to reduced health risks.

Both articles focus on how much stress can affect the body physically, and how important it is to reduce that stress.

The research done by Dr. Benson suggests that relaxation activities can allow for a more receptive mental state, which is implied in the Mind and Body article.

Both articles focus on how important it is to reduce stress and induce being relaxed for a vast variety of health issues.

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One connection I see right away between your assigned article and the lecture is visualization. The lecture states visualization as a relaxation technique, and the article states visualization as picturing "objects, scenes, or events that are associated with relaxation or calmness and attempt to produce a similar feeling in your body". I also see a connection with breathing. The lecture states breathing as a relaxation technique, and the article explains practicing breathing exercises, one must "focus on taking slow, deep breaths—also called diaphragmatic breathing".

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Relaxation technique help induce the body's "relaxation response," characterized by slower breathing, lower blood pressure, and a reduced heart rate. These techniques can vary, including progressive muscle relaxation, autogentic training, guided imagery, biofeedback-assisted relaxation, self-hypnosis, and breathing exercises. Studies suggest these methods may reduce stress, anxiety, and even pain. However, the quality of evidence supporting their efficacy varies, with mixed results in areas such as labor pain management, blood pressure reduction, and sleep improvement.

While relaxation techniques are generally safe, they may cause anxiety or intrusive thoughts in some individuals, particularly those with certain psychiatric conditions or a history of trauma. Research also indicates that these techniques can be a useful complement to traditional treatments for conditions like anxiety, pain, and high blood pressure, but they should not replace medical interventions. It is essential to consult a healthcare provider before incorporating them into a treatment plan.

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A connection between our two articles and material we covered in class, is that both talked about the relaxation response and how it lowers heart rate, blood pressure, and breathing rate. They also both outlined different techniques to elicit this response. My article focused more on meditation, while yours gave some other examples such as autogenic training, biofeedback-assisted relaxation, and self-hypnosis. We also talked about some techniques in class such as diaphragmatic breathing and exercise. Something different about your article was that it also mentioned that relaxation techniques may actually cause intrusive thoughts in some individuals, so it is best to see a healthcare provider if you have severe anxiety or other mental health conditions that may affect your response. It also noted that it is important to not use these techniques fully in place of medical interventions.

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Relaxation techniques can play a significant role in triggering the body's "relaxation response," which is marked by slower breathing, reduced blood pressure, and a lowered heart rate. These approaches include progressive muscle relaxation, autogenic training, guided imagery, biofeedback-assisted relaxation, self-hypnosis, and breathing exercises. Research indicates that these methods may help alleviate stress, anxiety, and even pain. However, the strength of evidence varies depending on the context. For example, results are mixed when it comes to their effectiveness for labor pain management, lowering blood pressure, or improving sleep.

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The Power of the Relaxation Response - Sarah

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The Power of the Relaxation Response - Sarah

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This article discusses how different relaxation techniques can be an effective way to combat stress. This technique was discovered by Dr. Herbert Benson in the 1960s. For different people, this might mean different things. There are may forms of relaxation including running, playing an instrument, prayer, meditation, etc. Whatever is the most enjoyable and relaxing for an individual is the best one for them to partake in. If someone regularly practices a relaxation technique, it is know to have health benefits such as lowering heart rate, oxygen consumption, and lower blood pressure. This is especially important since the article says that 60 to 90% of healthcare visits are related to stress. The article suggest that the relaxation technique is also a valuable tool for psychologists to use along with therapy.

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I see a connection, between our articles because both articles explore mind-body approaches to managing stress. Also in finding the connection between mental and physical health. The NCCIH article discusses how practices like mindfulness, yoga, and meditation can reduce stress and improve overall well-being by targeting the body’s physiological responses to stress. Similarly, the American Psychological Association (APA) article on relaxation highlights techniques like progressive muscle relaxation and deep breathing which work by calming the nervous system. Both articles show the importance of scientifically-supported techniques that help individuals achieve relaxation and resilience by focusing on the mind-body connection. The ideas in both articles approaches agree with the idea that mental practices can lead to significant improvements in physical health, especially in stress management.

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I see a connection between our different articles both with mindfulness and exercise. My article emphasizes that exercise is a good way to create a relaxation response, and believe this is also true with yoga. In your article is talks about yoga leading to lower stress levels. Meditation is also another example of an activity that leads to less stress, and your article also brings up mindfulness, which can be similar to meditation. Overall, I think the main overlapping theme for both of our articles is that there are long-term benefits for activities that reduce stress. There are both physical and mental ways to reduce stress, and having techniques to lower stress is a great tool for individuals to be able to have.

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Clinical Digest talks about mind and body approaches for managing stress and anxiety, they discuss yoga, relaxation techniques, and mindfulness-based practices. These methods may reduce stress and anxiety, specifically in children. Relaxation techniques and biofeedback show easing anxiety and depression. Yoga, tai chi, and qigong have shown potential for reducing anxiety and depression, especially in adolescents. Meditation and mindfulness-based stress reduction demonstrate lasting benefits for anxiety and depression. The article also discusses using these with the help of other therapies.

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It looks like our articles had similar topics but different focuses. They both listed ways that we are capable of managing our body's stress and anxiety levels. However, your article seems to focus on physical movement and repetitive motion as a way of the body working to focus the mind. I appreciated your mention of the methods that were used to measure these effects. My article also mentioned the use of biofeedback machines to gauge effectiveness. I'd be interested in learning more about their application.

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Hello Jake, nice explanation of your article. In both articles there is focus on how specific relaxation methods like yoga and meditation can help your mind and body. However, both articles mention that you should also seek traditional therapy if you need more serious medical help. Both articles show a reduction in stress due to relaxing movement. Meditation, yoga and all of the other exercises that you said are all good options to help reduce stress and anxiety on your own. However, you need to make sure that you do not over work yourself when you try to relax this way because then it does not work well to relax your body, and you could hurt yourself. You did a very good job with your paragraphs.

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I think that a connection that both these article have is that your's talks about prayer and meditation and I feel like that is something that you can combine with yoga which was an example in the article i read. where then you would be doing two different ways of reducing stress. I also liked how you stated that the article said that you can't just do it when you're stressed but that you have to be consistent.

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Alexa: The power of the relaxation response

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Alexa: The power of the relaxation response

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This article was about how beneficial the relaxation response is to our health when it is implemented daily. The power of the relaxation response was discovered by Herbert Benson in the 1960s. However, he says that it is something that humans have done for centuries through things such as repetitive chants, motion, and prayer. You can practice the relaxation response by sitting eyes closed for 10-20 minutes and repeating a word, phrase, or prayer. You can also do a repetitive activity such as running, yoga, playing musical instruments, knitting, etc. It has been found that practicing this response leads to a lower blood pressure, heart rate, and oxygen consumption. Also, symptoms from a variety of conditions have been found to be alleviated by practicing this. His latest research even suggests that there could be changes in genomic activity associated with this practice. Regularly practicing the relaxation response leads to a quieter mind, so Benson suggests psychologists have their patients do it before each session. This allows people to be more receptive and cognitive restructuring to occur. Overall, the relaxation response is something that is very beneficial to lowering stress levels and improving health, and it should be implemented into everyone's daily routine.

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Relaxation Techniques for Health: Charlotte Lacy

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Relaxation Techniques for Health: Charlotte Lacy

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Relaxation techniques can be sorted into two broad categories, the mental and the physical. The mental methods will focus on the physiology of relaxation and how the body tenses and relaxes, letting the mind follow suit. Progressive Relaxation of the muscle involves tensing different muscles and then releasing them. This has been proven to lessen anxiety, lower back, and skeletal muscle pain and to help manage IBS symptoms. Biofeedback-Assisted Relaxation requires the assistance of machinery to help you monitor your own body, recognizing and associating responses with when you are stressed vs when you are relaxed. This method has proven to aid in managing chronic physical conditions, managing migraine symptoms, monitoring blood pressure and anxiety as well as pain, chronic or otherwise. Breathing Exercises focus on breath control, taking slow and deep breaths. This method has the potential to reduce anxiety attacks and help to manage IBS symptoms.

The mental methods of relaxation focus on the mind’s ability to reduce its own stress and anxiety. These methods are intentional about focusing the mind and allowing the body to do the same in time. Autogenic Training, proven to reduce headache pains, involves the ideas you suggest to yourself, focusing on your body experiencing relaxation before it truly does. Guided Imagery/Visualization is another mental exercise, this one focuses on remembering or creating images that bring the person comfort or peace. This technique can also be applied to manage pain, insomnia and arthritis symptoms in older adults and may even help with chronic pain. The technique of Self-Hypnosis focuses on producing a relaxation response in the body and mind when the correct prompt (verbal or nonverbal) is given. This method has proven to be effective in relieving headaches and managing anxiety disorders.

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This article highlights the significant health benefits of practicing the "relaxation response," a concept first discovered by Dr. Herbert Benson in the 1960s. According to Benson, humans have engaged in similar practices for centuries, using repetitive activities like chanting, prayer, and motion to calm the mind and body. The relaxation response can be initiated by sitting with eyes closed for 10-20 minutes while repeating a word, phrase, or prayer, or through activities such as yoga, running, playing musical instruments, or knitting.

Research shows that regularly practicing the relaxation response can reduce blood pressure, heart rate, and oxygen consumption. It has also been linked to alleviating symptoms of various health conditions, and recent studies even suggest that it may cause changes in genomic activity. Dr. Benson recommends that psychologists encourage patients to practice this response before therapy sessions to quiet the mind, fostering better receptivity and cognitive restructuring.

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Mind & Body Approaches for Stress & Anxiety: What Science Says - Jonathan Eyasu

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Mind & Body Approaches for Stress & Anxiety: What Science Says - Jonathan Eyasu

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The article talks about the various relaxation techniques and their effectiveness in managing health conditions that involve stress. Meditation, yoga, tai chi, and deep breathing are all physical activities that help with relaxation and lower stress levels. Individuals with anxiety disorders are shown to have a reduction in anxiety and can increase resilience because of mindfulness-based stress reduction and cognitive behavioral therapies.

It was also found that mindfulness-based meditation can positively impact individuals who struggle with depression. When it comes to mindfulness-based programs for workplace stress, its impact was emphasized. These types of interventions have potential resources for increasing the well being of ones physiological indication of stress.

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The article talks about different techniques for relaxation and how useful relaxation can be in different situations. Different relaxation techniques include progressive relaxation (tensing muscles and then relaxing them), autogenic training (focusing on the body and the relaxed state of it), guided imagery (picturing relaxing imagery), biofeedback-assisted relaxation (looking at instruments that give you data feedback about the state of your body and learning how to regulate that), self-hypnosis (learning how to put the body in a state of relaxation by a suggestion word), and breathing exercises.

The article then goes on to discuss the different situations where relaxation techniques may or may not be useful. These situations include child labor, children and adolescents in general, the effects on blood pressure, anxiety, pain, sleep, and various other treatments like cancer, IBS, and TMD. Within the article, it also presents different studies to support its claims regarding the usefulness of each situation and provides a rough summary of them. One part that I found interesting was the effects of relaxation techniques on child labor and how it compared to the effects of drugs. Mothers didn't report any significant differences between the two in lessening pain, and they said they felt less of an effect with the relaxation techniques than with the drugs. This was interesting to me because it showed that this article has honest reporting.

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In the article Dr. Herbert Benson explores the efficacy of the "relaxation response," a topic he has been studying since the 1960s. Deep physical rest is known as the relaxation response, and it modifies how the body and mind react to stress. Although it is an age-old method that is used in many different ways, including prayer, chanting, and repetitive motion, its ability to prevent stress-related health problems is only now completely understood. The symptoms of a wide range of illnesses such as high blood pressure, arthritis, sleeplessness, depression, infertility, cancer, anxiety, and even aging, are reduced by such activities, according to research conducted today.

Dr. Benson stresses that it's easy to induce this condition through repeated activities like running, gradual muscle relaxation, yoga, knitting, crocheting, and even playing an instrument are all examples of how to release stress. He suggests that psychologists present these methods to their patients and let them select the one that appeals to them. According to Dr. Benson's research, the relaxation response may improve conventional cognitive therapies by fostering a more receptive mental state. According to the paper, the broad use of these methods has the potential to completely transform healthcare, particularly as stress plays a significant role in a lot of medical appointments.

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One connection between the Clinical Digest article Ciana read and the APA article I read is that they both describe several different types of relaxation techniques. Both articles talked about the benefits of meditation as a relaxation technique. My article said that meditation can help induce the relaxation response while Ciana's article specifically talked about how meditation can help relieve anxiety and depression. Both articles also talked about using some form of exercise or movement as a relaxation technique. My article mentioned running while Ciana's article talked about yoga. It's interesting how many approaches there are to relaxation techniques; this is a point made in the lecture video as well.

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Relaxation Techniques for Health - Charly

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Relaxation Techniques for Health - Charly

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This article considers the different types of relaxation techniques and how it effects individuals in unique situations, such as childbirth, cancer, sleep, the impact on adolescents, and how it can help with anxiety, lowering blood pressure, and relieving pain, as well as mentioning the possible side effects that can occur. These relaxation techniques are practices and exercises that cause slower breathing, lower blood pressure, and a reduced heart rate.

The six types of relaxation techniques are Progressive Relaxation, Autogenic Training, Guided Imagery or "Visualization", Biofeedback-Assisted Relaxation, Self-Hypnosis, and Breathing Exercises. It is noted that although there are some positive impacts revolving the solution of relaxation techniques, many studies are not fully justified. A huge positive outcome is the relaxation technique's help during and after cancer treatment. The article states that these techniques became a clinical practice for during and after breast cancer treatments. It is recommended for improving mood and depression, as well as reduce stress and anxiety to control nausea and vomiting during chemotherapy. Even though this is a positive impact and many studies encountered beneficial evidence, a lot of the research this article mentions lack in quality, and the improvements differed between studies some of the time. It is said that many of these studies that led to hopeful development due to the positive effects of relaxation techniques were not reliable considering the insignificant amount of participants in the studies. Many of the findings were inconclusive, conflicting and doubtful. There is reports of negative experiences such as increased anxiety, intrusive thoughts and fear of losing control. The information revolving around childbirth and labor, some who used nondrug methods reported that there were less effective that they anticipated. Multiple studies state that this method of using relaxation techniques can't be recommended for clinical use in place of or addition to current treatment at this point in time.

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I see similarities in a few areas of our articles. They both seem to address how individualized relaxation techniques can be, and they both encourage people to pursue what works best for them. For instance, some people might prefer deep breathing or meditation while someone else my like something more active. Additionally, both of our articles went over the health benefits of lowering stress/relaxation techniques. Some examples were lowered heart rate and lower blood pressure, and showing how these techniques actually help to decrease the number of doctor visits.

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Although the article I read from the APA had a different angle on relaxation techniques than Charolette's article, I did pick up on a theme that relaxation techniques can be separated into two categories. Charolette's article phrases these categories as mental and physical relaxation techniques. Although my article didn't specifically identify these categories, the relaxation techniques that were mentioned could be placed in one of these two broad categories. For example, meditation is a mental relaxation technique while running is a physical relaxation technique. All to say, although there any many articles on relaxation techniques that talk about these concepts from different angles, there are often common themes among these articles. As the lecture talked about, the important thing is to find articles that are research-based from reliable sources.

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I noticed that the connection between our posts was the incorporation of the relaxation response and the effects that come from it. You also mentioned high blood pressure and how that is reduced with certain activities. My article states that slow breathing exercises and biofeedback may be helpful in reducing high blood pressure, however contacting your health care provider to create a treatment plan is more effective. I like that your article was able to find a fully positive outcome with strategies such as prayer, chanting and repetitive motion, to reduce high blood pressure as well as other illnesses (arthritis, sleeplessness, depression, infertility, cancer, anxiety and aging).

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I think that the connection our articles have are that they both talk about relaxation and I feel like yoga is a good form of relaxation.

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I personally found a lot in common with both articles. The usefulness of relaxation techniques in lowering stress and treating disorders linked to anxiety is highlighted in both publications. Dr. Bensons "relaxation response" theory highlights how constant physical activities help lower heart rates, feel less stressed, and alter genes. Likewise, the other article emphasizes the advantages of relaxation methods like yoga, mindfulness, and progressive muscle relaxation, especially in treating anxiety, and PTSD, as well as the heart rate in cancer patients.

According to these articles, using relaxation techniques to engage the mind and body can have significant therapeutic benefits. Both also cite yoga, tai chi, and qigong as useful techniques for stress management and enhancing mental health in general. furthermore, both publications underline the value of consistent practice in fostering stress resistance, weather via physical exercise or medication. they both believe that the mental clarity and physiological balance attained by these methods facilitate additional mental health interventions, such stress management or cognitive therapy

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What's up Jonathan,

I really enjoyed reading what you had to say about the article you read about certain relaxation techniques and how they can effect ones health conditions and stress.

I enjoyed reading this because it provided a comprehensive overview of various relaxation techniques and their effectiveness in managing stress and anxiety. It was interesting to learn about the scientific research supporting methods like biofeedback, progressive muscle relaxation, yoga, meditation, and hypnotherapy. The evidence-based insights, particularly how different techniques are beneficial for specific conditions such as PTSD, cancer-related anxiety, and workplace stress, were enlightening. The safety considerations also added value, offering a balanced perspective on the potential risks. Overall, the article was informative and well-rounded.

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Relaxation techniques can help manage stress-related health issues, including anxiety and PTSD, often as adjuncts to other treatments.

1. Biofeedback: Shows promise but isn’t yet recommended as a replacement for established therapies.

2. HRV Biofeedback: Found effective for reducing stress and anxiety.

3. Progressive Muscle Relaxation: Beneficial for older adults' anxiety and depression.

4. Mindfulness and Meditation: MBSR is comparable to escitalopram for anxiety. Mindfulness practices improve depression and may reduce distress in cancer patients, though effects vary by population.

5. Yoga: Potential benefits for anxiety, particularly when combined with traditional treatments.

6. Hypnotherapy: Shows positive effects for dental anxiety and is recommended for cancer-related anxiety, though results can vary.

Safety

Most techniques are safe for healthy individuals, but caution is advised for specific populations.

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What's up Braden,

I thought your synopsis was very well written and I feel as if I learned a lot.

I enjoyed reading this because it provided a clear and organized explanation of various relaxation techniques and their benefits. It was fascinating to learn about different methods like progressive relaxation, guided imagery, and biofeedback-assisted relaxation, each with its own unique approach to reducing stress and anxiety. The fact sheet also offered insightful information on how these techniques are being used, their popularity, and their potential applications during labor, childbirth, and for children and adolescents. The straightforward and informative style made it easy to understand and appreciate the importance of these practices.

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Your article focus more on specific conditions that these techniques might’ve helped. It did relate to mine, however, by commenting on the benefits that the techniques promote. By, focusing on lower blood pressure, Reduced heart rate, And slower Breathing. Your piece brings in cancer as a major topic. Which is interesting because it is such a universal problem in our current world. Learning techniques to help live with this condition is important for all.