RELAXATION

From the Latin re, ‘‘once more,’’ and laxis, ‘‘loose,’’ relaxation involves a series of responses to stimuli, including a reduction of ANXIETY and an improvement of MOOD states. Somatically, there is an absence of activity in voluntary muscles, a slowing down of respiratory rate and a reduction of body temperature when the individual is relaxed. The changes in parasympathetic activity are matched by a change in hormonal levels. The benefits of relaxation have been recognized either as part of an

athlete’s preparation for a contest or as winding-down technique after COMPETITION, and, less often, a way of restoring COMPOSURE during a contest. It can both enhance performance and reduce the risk of injury. More generally, relaxation has been integrated into workout programs, especially those incorporating YOGA techniques into exercise. Involuntary relaxation may be a troublesome condition for anybody; for it to be effective, it must be a voluntarily induced EMOTIONAL and bodily state. Relaxation may be active or passive, the former meaning that

participants can carry out procedures by themselves. Someone else administers a passive technique. For example, massage is a passive relaxation, as it requires a masseur or masseuse. There are six basic techniques for inducing active relaxation: (1) progressive muscle relaxation (PMR); (2) AUTOGENIC; (3) breathing exercises; (4) hatha yoga stretching; (5) IMAGERY, and (6) MEDITATION. PMR is perhaps most preferred among health professionals, though hatha and other styles of yoga have become popular workout routines at gyms and at home (there are instructional books and DVDs available). PMR was devised in the 1929 and modified in 1938 by Edmund

Jacobson (1883-1983). The procedure involves thinking of muscle groups separately, contracting and tensing the muscles, holding for a few seconds then relenting so that the tension disappears and the muscles go lax and limp. Thought then transfers to other muscle groups-for example, from the left arm to the right-so that groups of muscles are relaxed progressively. As muscle tension is released, so heart and breathing rates decline.