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Dr. John Harvey, a psychologist, who authored The Quiet
Mind and Total Relaxation, has suggested that there are different levels
of relaxation:
· The Muscular Level-At the muscular level there is muscle contraction that can be sustained and so intense as to lead to the experience of pain (for example, headaches). The way to counteract contraction of skeletal muscles is to learn to loosen, lengthen and let go. Massage, vibrating massagers and chiropractic techniques can counteract tensions at the muscular level. The oldest technique to achieve relaxation at this level is yoga-stretching exercises.
· The Autonomic Level-The autonomic level is more complex. The two elements of the autonomic nervous system control inner organs like the heart, stomach and lungs by increasing and decreasing the activities of such organs. Autonomic tension is experienced as heart palpitations, shortness of breath, sweating and cold clammy hands. Achieving calm or relaxation at the autonomic level involves restoring balance. The key is in our breathing. Diaphragmatic breathing, self relaxation, visualization and certain types of meditation serve to achieve calm at the autonomic level.
· The Emotional and Mental Levels-The emotional and mental levels seem to work hand in hand. What you think and how you focus mentally influences whether you are peaceful or you are in turmoil. Negative emotions like fear, anger and sadness set us on edge. Positive emotions are the best way to replace such tension with calm.
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