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Meditation has become one of the most popular ways to relieve stress among people of all walks of life. This age-old practice, which can take many forms and may or may not be combined with many spiritual practices, can be used in several important ways.

It can be a part of your daily routine and help you build resilience to stress.

It can be a technique you use to get centered when you're thrown off by emotional stress. ​

It can be a quick-fix stress reliever to help you reverse your body's stress response and physically relax.

A form of meditation can even be used for weight loss and healthier eating.﻿﻿

What Does Meditation Involve?

Meditation involves sitting in a relaxed position and clearing your mind, or focusing your mind on one thought and clearing it of all others. You may focus on a sound, like "ooommm," or on your own breathing, counting, a mantra, or nothing at all. A common thread among the many meditation techniques is that the mind stops following every new thought that comes to the surface.

It's generally necessary to have at least five to 20 distraction-free minutes to spend, though meditation sessions can really be any length. Longer meditation sessions tend to bring greater benefits, but it is usually best to start slowly so you can maintain the practice long-term.

Many people find that if they try to meditate for too long each session or create a "perfect" practice it can become intimidating or daunting, and they find it more challenging to keep as a daily habit. It is far better to create the habit and work it into a more thorough version of that habit.

Many practitioners of meditation attach a spiritual component to it, but it can also be a secular exercise. Really, there is no wrong way to meditate.

Meditation and Stress

Throughout the day, when we experience stress, our bodies automatically react in ways that prepare us to fight or run. This is your body's stress response, otherwise known as your fight-or-flight response. In some cases of extreme danger, this physical response is helpful. However, a prolonged state of such agitation can cause physical damage to every part of the body.﻿﻿

Meditation affects the body in exactly the opposite ways that stress does-by triggering the body's relaxation response. It restores the body to a calm state, helping the body repair itself and preventing new damage from the physical effects of stress. It can calm your mind and body by quieting the stress-induced thoughts that keep your body's stress response triggered.﻿﻿

The Role of Relaxation

There is an element of more direct physical relaxation involved in meditation as well, obviously, so this double dose of relaxation can really be helpful for shrugging off stress. A greater gain that meditation can bring is the long-term resilience that can come with regular practice.

Some of this is thought to be the result of the increase in positive mood that can come from meditation; research shows that those who experience positive moods more often are more resilient toward stress.﻿﻿ Other research has found changes in the brains of regular meditation practitioners that are linked with a decreased reactivity toward stress.﻿﻿

The practice of learning to refocus your thoughts can also help you redirect yourself when you fall into negative thinking patterns, which in itself can help relieve stress. Meditation offers several solutions in one simple activity.

More Benefits of Meditation

The benefits of meditation are great because, among other things, it can reverse your stress response, thereby shielding you from the effects of chronic stress.

When practicing meditation:﻿﻿

You use oxygen more efficiently.

Your adrenal glands produce less cortisol.

Your blood pressure normalizes.

Your heart rate and breathing slow down.

Your immune function improves.

Your mind ages at a slower rate.

Your mind clears and your creativity increases.

You sweat less.

People who meditate regularly find it easier to give up life-damaging habits like smoking, drinking, and drugs.﻿﻿ They also find it easier to stop rumination from ruining their day.

It helps many people connect to a place of inner strength. Numerous studies have found that, in diverse populations, meditation can minimize stress and build resilience.﻿﻿ Meditation research is still relatively new, but promising.

Meditation vs. Other Stress Relievers

Below we compare mediation to other methods of stress reduction:

It does take discipline and commitment to make meditation a regular habit. Some people find it more difficult to maintain as a habit than methods that enlist the help of someone or something outside themselves for added motivation. (If you are one of these people, finding a meditation group may be the perfect solution.)

People with physical limitations may find it easier to practice than strenuous physical exercise for stress relief. Plus, no special equipment is required.

Some people may find it more difficult to free their minds from the thoughts of the day. This may make it more difficult than methods that involve focusing on these events, like journaling, or methods that are distracting, like physical exercise or the use of humor.

Unlike enlisting the help of a professional, meditation is free.

Unlike some medications and herbal therapies, meditation has few potential side effects.

The Pros And Cons of Meditation

Meditation is wonderful in that it's free, always available, and amazingly effective in short-term stress reduction and long-term health. You can learn many effective meditation techniques from a book or from the meditation resources right here on Verywell.

An experienced teacher can be helpful but isn't absolutely necessary. Ultimately, if you can focus on your breath, on the present moment, or on any one thing for a while, you can now meditate.

It does often take some practice, however, and some people find it difficult to "get it" in the beginning. Meditation also requires a little patience and may be difficult for people with little free time (like some stay-at-home mothers who get very little privacy from small children). However, the time and effort it takes to learn and practice is well worth it in terms of the benefits it provides.

Considerations

Keep these four things in mind when you begin your mediation practice.

Consistency Is Key

Consistent practice matters more than long practice. This means that it's better to meditate for five minutes, six times per week than for 30 minutes once a week. The former can calm your body's stress response several times in a week, while the latter may calm your body into a deeper state of relaxation, but it will only reverse your stress response once.

In addition, you are more likely to stick with a regular meditation practice if you can start with short, daily sessions than if you feel you need to find time for longer sessions in order to practice. It is more likely that this self-imposed pressure will lead to you not finding time for it, then losing the motivation to try.

Practice Doesn't Mean Perfect

Regular practice matters more than "perfect" practice. This means that, rather than concerning yourself too much about what position to sit in, what technique to try when you sit, how long to sit, or what time of day, you should just sit and meditate. The rest will fall into place if you just begin, but if you feel the need to work these details out before you can start, you may find it more challenging to get started.

It's OK for Your Mind to Wander

If you notice your mind wandering, that's good. Meditation can be challenging for some people, particularly perfectionists. We sometimes fall into the trap of wanting to do it "right" and becoming frustrated with ourselves when our mind drifts off. The thing to remember is that if you notice this happening, that's a good thing-you noticed.

Noticing and redirecting your thoughts back to the focus of your meditation (your breath, the present moment, or whatever you are choosing as your focus) is the real point of meditation. It's virtually impossible to prevent your mind from wandering anyway.

Staying in the Present Is Hard

Even long-time meditation practitioners find it challenging.This may come as a surprise, but even those who have been meditating for years can find it hard to stay present. This is perfectly normal for anyone. It's all part of meditation, so don't let it discourage you.

Getting Started

There are many forms of meditation that bring these fantastic benefits. Some may feel more comfortable for you to practice than others, so it's a great idea to try a sampling of them and repeat the techniques that seem to fit best for you. If you practice meditation while you are not in the midst of a stressful situation, you will find it easier to use it as a calming technique when you need it.

Begin at a Relaxed Time

Even if you plan to use it only as needed and not as a daily exercise, it is a good idea to practice meditation when you aren't feeling particularly stressed first, rather than trying it for the first time when you're feeling overwhelmed-unless, of course, you can't find a time when you don't feel this way.

Focus on Your Breath

If you don't know where to start, you may simply focus on listening to your breathing for five minutes. To do this, relax your body, sit comfortably, and notice your breath. If you find yourself thinking of other things, simply redirect your attention back to your breath.

Count Your Breaths

Another simple strategy is to count your breaths. When you inhale, count "one" in your head, and then count "two" as you exhale. Keep going as you breathe and start over at "one" if you notice you've become distracted by other thoughts.

Some people will find counting easier to practice than the simple breathing meditation, and others will find it more challenging. Remember, your best meditation techniques are the ones that resonate with you. May you find the relief you seek.

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The Benefits of Meditation for Stress Management

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Meditation has become one of the most popular ways to relieve stress among people of all walks of life. This age-old practice, which can take many forms and may or may not be combined with many spiritual practices, can be used in several important ways.

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The Honest Guys - Meditations - Relaxation

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5 MINUTE Calming Meditation (With Guiding Voice)

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Author: Healthwise Staff

All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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Stress Management: Breathing Exercises for Relaxation

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Top of the pageActionsetStress Management: Breathing Exercises for RelaxationOverviewHave you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep.

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How to do Diaphragmatic breathing sitting

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It's normal to feel stressed sometimes. But if your stress builds up, or it continues for a period of time, you might carry the tension in your muscles. You could have muscle tightness without even realizing it.

One way to relieve muscle tension is to do progressive muscle relaxation, also known as Jacobson's relaxation technique. Progressive muscle relaxation (PMR) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern.

The goal is to release tension from your muscles, while helping you recognize what that tension feels like.

When practiced regularly, this technique may help you manage the physical effects of stress. Research has also found that it has therapeutic benefits for conditions like:

Let's get into what PMR is, what the benefits are, and how to do this technique.

PMR was created by American physician Edmund Jacobson in the 1920s. It was based on the theory that physical relaxation can promote mental relaxation.

Jacobson found that you can relax a muscle by tensing and then releasing it. He also discovered that doing so can relax the mind.

PMR provides a framework for achieving this state of relaxation. It requires you to work on one muscle group at a time. This allows you to notice the tension in that specific area.

It's also essential to tense each muscle group before relaxing. This action emphasizes the sense of relaxation in the area.

There's plenty of evidence behind the health benefits of PMR. Let's take a closer look at what research has discovered about the benefits of this technique.

Reduces anxiety and tension

Anxiety relief is one of the major benefits of PMR. This includes generalized anxiety disorder or anxiety due to a stressful situation.

A of 50 unemployed individuals found that PMR reduced symptoms of depression, anxiety, and stress. At the same time, it improved feelings of well-being and quality of life.

In another , it was determined that PMR had the ability to relieve tension and anxiety in dental patients. The researchers determined that PMR also helped reduce depressive symptoms in these patients.

A larger study done in 2016 determined that PMR was as effective as acupuncture treatment in helping to decrease feelings of tension, anxiety, and anger.

Also, a found that PMR may help reduce anxiety in people with COVID-19, suggesting benefits for coping with difficult situations.

Improves sleep

Because PMR induces relaxation, it may also help you get better sleep.

In a , researchers tested PMR on 80 burn patients. These patients often experience high anxiety and poor sleep quality due to their physical and psychological conditions.

The patients were divided into two groups. One group did PMR for 20 to 30 minutes a day, 3 days in a row. The other group just received routine care and treatment.

After 3 days, the researchers determined that the patients who did PMR showed a significant decrease in anxiety and an improvement in sleep quality compared to the group who only received routine care.

Additionally, in a , PMR helped mothers with premature babies sleep better during the postpartum period.

Eases neck pain

If you tend to carry tension in your neck or shoulders, you might experience neck pain. It's a common condition that's often associated with mental and emotional stress.

According to a , PMR may help reduce symptoms of chronic nonspecific neck pain. In doing so, it may also improve quality of life and physical function.

Reduces low back pain

Low back pain is another common condition. It has many potential causes, but stress can make it worse.

A found that 8 weeks of PMR may help decrease chronic low back pain.

Another discovered that PMR, accompanied by music, has the ability to decrease low back pain in pregnant women.

Improves systolic blood pressure

Hypertension, or high blood pressure, increases your risk for heart disease and stroke. Stress can worsen the condition, but PMR may help.

In a , PMR with music therapy improved systolic blood pressure in older adults.

A study done in 2018, which used PMR by itself, also found that it had the ability to significantly improve systolic blood pressure in adults with high blood pressure.

In both studies, however, it didn't seem to have an effect on diastolic blood pressure.

Decreases the frequency of migraine attacks

Migraine is a neurological condition that causes intense pain in your face and head. Migraine attacks can be triggered by stress, including normal everyday stressors.

According to a , PMR can decrease the frequency of migraine episodes. The researchers believe it helps by balancing levels of serotonin, a neurotransmitter that's often low in people with migraine.

Reduces temporomandibular joint (TMJ) symptoms

Emotional stress can cause temporomandibular joint (TMJ) disorder, a condition that leads to stiffness and locking of the jaw.

A found that the calming effect of PMR may help reduce TMJ symptoms. The study's participants experienced less intense pain and tension after practicing the technique.

PMR is an easy technique to do at home. You don't need any special equipment or gear. All you need is focus, attention, and a quiet spot where you won't be distracted.

The key with this technique is to tense each muscle group and hold for 5 seconds. Then, you exhale as you let your muscles fully relax for 10 to 20 seconds before you move on to the next muscle group.

If you're new to relaxation techniques or PMR, consider these helpful tips:

Set aside 15 to 20 minutes for PMR. Do it in a quiet, comfortable area.

Turn off your phone to avoid distractions.

Avoid holding your breath, which can cause more tension. Inhale deeply when you tense your muscles and exhale fully when you relax.

Move in a sequence that works for you. For example, you can start at your head if you want to, and move down your body.

Wear loose, lightweight clothing.

Practice PMR even when you're feeling calm, especially in the beginning. This will make it easier to learn the method.

It may help to listen to a PMR recording. This way, you can follow the steps without constantly thinking about the instructions.

Here's where you can find guided audio recordings:

YouTube

wellness or meditation podcasts

mobile apps like Headspace

A mental health professional, such as a therapist, can also guide you through this relaxation technique.

Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety.

Research has shown that PMR offers a range of benefits, including pain relief and better sleep. It may also reduce migraine attacks, systolic blood pressure, and TMJ symptoms.

You can do PMR in the comfort of your own home. Practice the technique regularly for best results. Over time, it may help you feel more relaxed and mentally calmer.

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Progressive Muscle Relaxation: Benefits, How-To, Technique

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Progressive muscle relaxation involves tensing then relaxing your muscles, one by one. This may help ease stress and anxiety. Research has shown that it also offers a range of other benefits.

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Progressive Muscle Relaxation

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Breathing Exercises to Relax or Fall Asleep Fast | 478 Mindfulness Breathing | TAKE A DEEP BREATH

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Teenagers: 70 to 100 beats per minute

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Try box breathing with this short animation

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Depression may both cause and complicate heart disease

Stress in your life causes stress on your heart. That stress can accelerate heart disease and can lead to a heart attack.

Depression and anxiety from stress tend to go hand in hand. If you suffer from one of these mental disorders it's likely you're also affected by the other. The latest medical research has added a third disorder to the mix, this time a physical one. Over the last decade researchers have raised the possibility that depression and anxiety can set the stage for heart disease as well as complicate its outcome.

Stress is an inevitable part of life. But just what is stress? Simply put, stress refers to the body's response to change. Of course, not all stress is bad and both good and bad stress affects different people in different ways. But continued ongoing stress can cause chronic anxiety and depression in some individuals.

How does stress affect the heart?

Anxiety and stress make your heart work harder. When you're under stress, your body's "fight or flight" response is triggered - your body tenses, your blood pressure rises and your heart beats faster.

Stress hormones may damage the lining of the arteries. When damage occurs, platelets in the blood adhere to the injured walls in an attempt to promote healing, resulting in a thickening of the arterial wall.

Stress releases fatty acids and glucose into the bloodstream. These can be converted into natural fat and cholesterol creating deposits that decrease blood flow.

Stress increases the likelihood that an individual will smoke, overeat, consume caffeinated beverages, self-medicate with drugs or alcohol and lead a sedentary lifestyle. (According to research from the University of Maryland, smoking cigarettes or consuming excessive caffeine can raise the heart rate an average of 14 beats per minute. This effect, when combined with stress, can cause the heart rate to increase as much as 38 beats a minute.)

Stress can interfere with the body's ability to repair itself, including slower repair of injuries to the heart.

What Causes Stress?
Stress is part of every day living. Driving. Deadlines at work. Family disagreements. And not all stress is negative. A job promotion is equally exhilarating and anxiety-provoking. For some individuals, stress may serve as an adaptive response to important challenges, which can lead to outstanding performance and achievements. But, feeling too much for too long may have negative health consequences. Stress may arise from highly significant negative life events - like the loss of a job. Stressful life events have a clear association with heart disease. Chronic negative emotions have an insidious corrosive effect and may contribute to heart disease as well.

These kinds of stresses may be caused by:

Lack of a sense of control over one's life.

Relentless time pressures.

Environments that contribute to low self-esteem.

Changes in lifestyle or environment that require adjustments.

Unsatisfactory social supports.

Poor health habits.

Poor coping skills.

Loss, including the biological vulnerabilities of aging.

Illness itself is profoundly stressful. For example, individuals who have had a heart attack and fail to adjust to their illness have higher death rates in the first six months after the event than their better-adjusted peers. And the demands of caregiving for a loved one can be extraordinarily stressful. Caregivers often ignores their own physical and emotional needs, sacrificing themselves to their task.
How Is Stress Measured?
It's not easy to measure the effect of life stresses on any given individual's health or to predict how that individual will respond to it. But scientists have developed a number of instruments to help physicians and mental health professionals rate factors such as an individual's sense of powerlessness, hopelessness, hostility, anger, life event strains and coping skills.

It's difficult for an average individual to identify how much stress he or she has. If you believe you have stress or have unexplained symptoms you should talk to your doctor about it.

Common symptoms of stress and depression:
Depression Can Accelerate Heart Disease
Both the heart and the head need to be treated appropriately.

Over the last decade, evidence has been mounting that depression may be a risk factor for heart disease, and conversely, having heart disease often causes depression.

Multiple studies suggest that those with depression are more likely to develop heart disease. In the case of a Johns Hopkins study of 1,000 male medical students, the increase was twofold. Other studies propose that the more severe the depression, the greater the risk.

While depression is an independent risk factor for the development of heart disease it's also an emotional reaction to heart disease itself. According to the Journal of the American Medical Association, about 1 in 20 Americans experiences major depression in a given year but the number goes up to about 1 in 5 individuals who survive a heart attack.

The evidence that depression may both cause and complicate heart disease is getting stronger. But can treatment for depression prevent cardiac problems?

Intuitively it would seem so, but researchers are just beginning to publish studies on the topic. One study from Duke University Medical Center found that a stress-management program cut the chances that a heart patient would suffer a heart attack or need surgery by 74 percent. Another from Emory University School of Medicine has found that giving the antidepressant paroxetine to heart attack survivors made their platelets less "sticky" and reduced their risks of developing blood clots.

The conclusion, at this point, is that recognizing and treating depression is very important to maximize heart health as well as quality of life.

More than 80 percent of people with depression can be treated successfully with psychotherapy, medication or a combination of both. Physicians often recommend a patient with mild depression try cognitive behavioral therapy or interpersonal psychotherapy first. Medication can be added if needed or might be the first choice if the depression is more severe. For individuals with hearth disease, newer medications, like selective serotonin reuptake inhibitors are effective with fewer cardiovascular side effects than previous drugs. Family, friends and physicians all need to be aware of and watchful for the patient's tendency to dwell on thoughts of suicide.

You can take steps to control stress and fight depression. Talk to your doctor and consider getting guidance from a trained therapist.

Common coping techniques:
Depression Is Not a Normal State of Mind
The transition from being depressed to being suicidal can be difficult to pick up.

Medical professionals today estimate that potentially 1 in 5 Americans will experience a diagnosable mental health disorder during a lifetime, including depression. That's 44 million adults and 4 million children. But it is not a normal state of being. For more information about depression and its treatment, see Second Opinion, Depression (Episode 201).

Suicide is the ninth leading reported cause of death in the United States. Statistics show that:

Almost all people who kill themselves intentionally have a diagnosable mental disorder.

The primary at-risk populations include young adults and elderly persons.

Although depression is more often diagnosed in women, more men than women die from suicide - more than a 3-to-1 ratio

As many as two-thirds of older individuals who complete suicide have seen a physician within a month of their death - according to one study, 20 percent of older patients who committed suicide visited their primary care physicians on the same day as their suicides.

Both doctors and patients often have difficulty identifying the signs of depression because it can show itself in so many different ways. Suicide can be even more difficult to predict.

Suicidal individuals may or may not give warnings of their intent.

They may be socially isolated, so there are no friends and family to help identify the seriousness of the situation.

Physicians are accustomed to treating patients who want to live rather than die - questions about suicidal ideation are normally not part of a routine medical evaluation.

Risk assessment techniques are imprecise.

Watching for Warning Signs
Many primary care physicians are becoming more proactive in dealing with depressed patients and sending them to mental health professionals. The rest of us need to be vigilant as well with friends or family members who show signs of increasing depression.

Warning signs include:

Expressions of hopelessness.

Admission of suicidal thoughts - those who admit to an organized plan of action are at greater risk.

Previous attempts at suicide or a family history of suicide.

Marked changes in behavior, attitudes or appearance.

Giving away prized possessions/putting affairs in order.

Lack of future plans.

Self-destructive behavior.

Withdrawal from friends and family.

Also see Signs of Stress and Depression.

Things you can do:

Ask the person if he or she has thoughts of suicide.

Actively listen and take what he or she has to say seriously.

Encourage the individual to identify things that might make a difference.

Persuade the individual to see a professional (if necessary, arrange it).

Take steps to help end the person's isolation.

This article reprinted with permission from Second Opinion, a public television health program hosted by Dr. Peter Salgo and produced by WXXI (Rochester, N.Y.), West 175 and the University of Rochester Medical Center.

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Stress and Its Adverse Effect on the Human Heart

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Depression may both cause and complicate heart disease Stress in your life causes stress on your heart. That stress can accelerate heart disease and can lead to a heart attack. Depression and anxiety from stress tend to go hand in hand. If you suffer from one of these mental disorders it's likely you're also affected by the other.