From the Guidelines
The most effective method for relaxation is progressive muscle relaxation (PMR), as it has been shown to have a large overall effect size in reducing anxiety in adults with cancer, according to the most recent and highest quality study. This technique involves tensing and then releasing each muscle group sequentially from head to toe, spending about 15-20 minutes on the full body 1.
Key Points to Consider
- PMR has been found to have a large overall standardized mean difference (SMD) of –1.32 comparing PMR to various controls, including usual care, education, and exercise, in a meta-analysis of 12 RCTs 1.
- A large study from China found a SMD in anxiety of –1.18 for PMR compared with usual care control in 400 women with breast cancer 1.
- Other relaxation techniques, such as deep breathing, meditation, and guided imagery, may also be effective, but the evidence is not as strong as it is for PMR 1.
- Regular physical activity, such as yoga, tai chi, or walking, can also enhance relaxation by reducing stress hormones and releasing endorphins.
Implementation
- Start with PMR by tensing and then releasing each muscle group sequentially from head to toe, spending about 15-20 minutes on the full body.
- Practice PMR daily, even for just 10 minutes, to yield better results than occasional longer sessions.
- Consider combining PMR with other relaxation techniques, such as deep breathing, meditation, or guided imagery, for maximum benefit.
- Regular physical activity, such as yoga, tai chi, or walking, can also be incorporated into a relaxation routine to enhance its effectiveness.
From the Research
Relaxation Methods
The most effective method for relaxation can vary depending on the individual and the specific context. However, several studies have investigated the effectiveness of different relaxation techniques, including:
- Mindfulness meditation: Studies have shown that mindfulness meditation can be an effective way to reduce stress and improve relaxation 2, 3, 4.
- Progressive relaxation: This technique has also been shown to be effective in reducing stress and improving relaxation 2, 5.
- Diaphragmatic breathing: Diaphragmatic breathing has been found to be effective in reducing physiological and psychological stress 6.
- Deep breathing: Deep breathing has been shown to increase relaxation states and reduce stress 5.
- Guided imagery: Guided imagery has also been found to be effective in promoting relaxation and reducing stress 5.
Comparison of Relaxation Techniques
Some studies have compared the effectiveness of different relaxation techniques, including:
- A study comparing mindfulness meditation and progressive relaxation found that both techniques were effective in reducing stress and improving relaxation, but mindfulness meditation may be more effective in reducing rumination 3.
- A study comparing progressive muscle relaxation, deep breathing, and guided imagery found that all three techniques were effective in increasing relaxation states, but progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation 5.
- A study comparing intensive mindfulness meditation training with relaxation found that both groups showed significant increases in mindfulness and resilience, but the mindfulness meditation group showed greater long-term benefits 4.
Key Findings
Key findings from the studies include:
- Mindfulness meditation can be an effective way to reduce stress and improve relaxation 2, 3, 4.
- Progressive relaxation and diaphragmatic breathing can also be effective in reducing stress and improving relaxation 2, 6, 5.
- Different relaxation techniques may be more or less effective for different individuals, and further research is needed to determine the most effective techniques for specific populations 5.
- Relaxation techniques can have long-term benefits, including increased resilience and reduced stress 4.