Conscious Relaxation

Yoga Nidra is a relaxation technique and form of meditation that guides individuals into a state of consciousness between being awake and asleep (Norelli et al., 2023). Rooted in ancient traditions, this practice is known for its numerous benefits, particularly for those struggling with insomnia. One hour of Yoga Nidra is said to provide the same benefits as four hours of regular sleep (What Is Yoga Nidra? Meaning, Benefits & More | Arhanta Yoga Blog, 2020).  In addition, a meta-analysis examined the effects of yoga nidra (YN) on hypertension management. The results showed that YN significantly reduced both systolic blood pressure (SBP) and diastolic blood pressure (DBP). YN lowered SBP by an average of 12.03 mm Hg and DBP by 6.32 mm Hg (Ahuja et al., 2024).

How Yoga Nidra Works

Typically performed in a quiet, uninterrupted space, Yoga Nidra involves:

1. Lying down comfortably on your back

2. Setting an intention

3. Withdrawing awareness from the external world

4. Focusing on breath awareness

5. Conducting a mental body scan

6. Engaging in visualization to deepen relaxation

(Laurie Tenzer Yoga, 2022) 

(NCCIH. 2021, June)

Benefits of Yoga Nidra

Regular practice of Yoga Nidra has been associated with a wide range of health benefits:

Mental Benefits:

• Calms the mind

• Treats depression

• Reduces stress

• Boosts concentration and creativity

Physical Benefits:

• Decreases muscle tension

• Lowers blood pressure

• Reduces heart rate

• Strengthens the immune system

(What Is Yoga Nidra? - Definition from Yogapedia, n.d.)

References

Ahuja, N., Bhardwaj, P., Pathania, M., Sethi, D., Kumar, A., Parchani, A., Chandel, A., & Phadke, A. (2024). Yoga Nidra for hypertension: A systematic review and meta-analysis. Journal of Ayurveda and Integrative Medicine, 15(2), 100882. https://doi.org/10.1016/j.jaim.2023.100882

Laurie Tenzer Yoga. (2022). Laurietenzeryoga.com. https://www.laurietenzeryoga.com/blog/yoga-nidra-visualization

NCCIH. (2021, June). Relaxation Techniques for Health. NCCIH. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know

Norelli, S. K., Long, A., & Krepps, J. M. (2023). Relaxation Techniques. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK513238/

Perlis, M. L., & Smith, M. T. (2008). How can we make CBT-I and other BSM services widely available? Journal of Clinical Sleep Medicine, 4(1), 11–13. https://doi.org/10.5664/jcsm.27071

What is Yoga Nidra? - Definition from Yogapedia. (n.d.). Yogapedia.com. https://www.yogapedia.com/definition/5225/yoga-nidra

‌What Is Yoga Nidra? Meaning, Benefits & More | Arhanta Yoga Blog. (2020, February 17). Arhanta Yoga Ashrams. https://www.arhantayoga.org/blog/what-is-yoga-nidra/#

The Healing Power of Water

Hydrotherapy is a therapeutic approach to relaxation that uses water to alleviate various symptoms and promote overall well-being. It is non-invasive, safe, and associated with minimal side effects. Hydrotherapy utilizes water’s characteristics (temperature, viscosity, pressure, and electrical conductivity) to elicit a relaxation response. During warm water immersion, the body undergoes a significant shift in nervous system activity. Immersion in warm water reduces sympathetic nervous system activation and increases parasympathetic nervous system. As a result, the body enters a state of relaxation, promoting rest and facilitating healing processes (Koroglu & Yıldız, 2024).

Popular Hydrotherapy Techniques

1. Aquatic Physical Therapy: Exercises performed in water utilized for healing and musculoskeletal conditions.

2. Warm Water Baths: Soaking in warm water for muscle relaxation and tension reduction.

3. Sitz Baths: Sitting in shallow, warm water to provide relief for postpartum issues and hemorrhoid symptoms. 

4. Wraps and Compresses: Application of hot or cold water to specific body areas.

5. Saunas: Promoting muscle relaxation and improved circulation.

6. Water Circuit Therapy: Boosting circulation by alternating between warm and cold water treatments.

7. Immersion Therapies: Cold plunges, hot tubs, and /or jetted baths.

(Sullivan, 2020) 

Benefits of Hydrotherapy

In addition to relaxation, the benefits of hydrotherapy offer temporary relief from various medical issues such as soreness, swelling, stiffness, insomnia, osteoarthritis, anxiety, and depression (Cleveland Clinic, 2022)(Lei et al., 2024)(Sullivan, 2020). 

A comprehensive meta-analysis of six randomized controlled trials, investigated the efficacy of hydrotherapy for knee osteoarthritis (OA). The study found that hydrotherapy significantly reduced pain intensity and improved physical function (Lei et al., 2024). In addition, a recent systematic review and meta-analysis examining randomized controlled trials over the passed 20 years revealed hydrotherapy's effectiveness for anxiety and depression in adults (Koroglu & Yıldız, 2024). While hydrotherapy not a cure for medical conditions, it can be used in conjunction with conventional medical treatments to enhance symptom management and allow for relaxation (Sullivan, 2020). 

In sum, hydrotherapy can be a valuable addition to your wellness routine! Relaxation is a luxury in the absence of pain. Remember to consult with a medical professional before starting any new therapy regimen. 

References

Cleveland Clinic. (2022, May 23). Hydrotherapy: What It Is, Benefits & Uses. Cleveland Clinic . https://my.clevelandclinic.org/health/treatments/23137-hydrotherapy

Lei, C., Chen, H., Zheng, S., Pan, Q., Xu, J., Li, Y., & Liu, Y. (2024). The efficacy and safety of hydrotherapy in patients with knee osteoarthritis: a meta-analysis of randomized controlled trials. International Journal of Surgery, 110(3), 1711. https://doi.org/10.1097/JS9.0000000000000962

Sevgi Koroglu, & Metin Yıldız. (2024). Effectiveness of hydrotherapy and balneotherapy for anxiety and depression symptoms: a meta-analysis. Current Psychology. https://doi.org/10.1007/s12144-024-06062-w

Sullivan, D. (2020, September 30). Hydrotherapy: Definition, benefits, and uses. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/hydrotherapy

 Animal-Assisted Therapy 

Animal-assisted therapy (AAT) is a complementary treatment approach that enhances relaxation and overall well-being (American Veterinary Medical Association, 2023). This therapy involves structured interactions between people and trained animals in clinical settings focusing on the human-animal bond. The primary objectives of AAT are to reduce stress, alleviate symptoms of various medical concerns, and promote a calming environment beneficial to healing and relaxation (56, n.d.). Recent research has shown that AAT can trigger both physiological and psychological responses that promote relaxation. In a systematic review and meta-analysis of randomized controlled trials found that animal assisted interventions, especially those involving dogs, led to significant reductions in acute anxiety and stress levels among university students (Huber et al., 2022). The studies demonstrated an overall decrease in cortisol levels, a primary stress hormone, and improvements in self-reported anxiety (Jamil et al., 2023).

Benefits of AAT

1. Stress Reduction: Studies show that interactions with therapy animals can reduce cortisol levels. (Jamil et al., 2023).

2. Improved Cardiovascular Health: AAT has been associated with lowered blood pressure in individuals (Huber et al., 2022).

3. Enhanced Well-being: The therapy stimulates increased production of oxytocin, often called "the feel-good hormone," which is linked to feelings of calm and contentment (McGreevey, 2015).

4. Anxiety Relief: The presence of a friendly animal can provide comfort, reduce anxiety, and create a sense of security(Huber et al., 2022).

References

56. (n.d.). Retrieved March 27, 2024, from https://www.jlgh.org/JLGH/media/Journal-LGH-Media-Library/Past%20Issues/Volume%206%20-%20Issue%202/nepps6_2.pdf

American Veterinary Medical Association. (2023). Animal-assisted interventions: Definitions. American Veterinary Medical Association. https://www.avma.org/resources-tools/avma-policies/animal-assisted-interventions-definitions

Huber, A., Klug, S. J., Abraham, A., Westenberg, E., Schmidt, V., & Winkler, A. S. (2022). Animal-Assisted Interventions Improve Mental, But Not Cognitive or Physiological Health Outcomes of Higher Education Students: a Systematic Review and Meta-analysis. International Journal of Mental Health and Addiction. https://doi.org/10.1007/s11469-022-00945-4

Jamil, A., Gutlapalli, S. D., Ali, M., Oble, M. J. P., Sonia, S. N., George, S., Shahi, S. R., Ali, Z., Abaza, A., & Mohammed, L. (2023). Meditation and Its Mental and Physical Health Benefits in 2023. Cureus, 15(6). https://doi.org/10.7759/cureus.40650

McGreevey, S. (2015, October 13). Relaxation response proves positive. Harvard Gazette; Harvard Gazette. https://news.harvard.edu/gazette/story/2015/10/relaxation-response-proves-positive/