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Deep Relaxation

Here's what you should know to help manage headache pain

Previous articles in the Library have identified types of deep relaxation as effective headache and stress management tools that can help reduce the symptoms of your headache in progress and also, practiced regularly, can reduce headache frequency.

This article will tell you about deep relaxation techniques and why they work. It will also provide an overview of the most commonly-practiced methods.

Stress takes a major toll on our bodies. When we experience it, our bodies automatically respond with physical changes. These include increases in blood pressure, heart rate, breathing rate, metabolism and blood flow to muscles. Such physical responses are meant to help us deal with temporary emergencies or crises. Afterwards, our bodies are meant to return to a non-stressed state. Today however, life causes many of us to have extended periods of stress. Headache is one result. Difficulty sleeping is another.

Deep relaxation works as an antidote to stress. Physical changes occur during deep relaxation that counteract the body's automatic reaction to stress.

The sympathetic nervous system slows down, decreasing blood pressure, heart rate and breathing rate. At the same time, blood flow to the brain increases, which may help prevent headaches.
The production of catecholamines (the brain chemical that stimulates headache in some people) is reduced.
Brain waves become more synchronized and less random, which heightens feelings of calmness and relaxation.
Muscle tension decreases, which helps the body heal itself.

Here are five of the most-commonly practiced deep relaxation techniques.

Deep breathing. This is the simplest, and may be all you need. Breathing slowly and deeply, through your nose, increases oxygen flow to your brain and results in a more relaxed feeling.
Progressive relaxation. This involves tensing and then relaxing all of your body's muscle groups in sequence, so that you become aware of what a relaxed state feels like. Later you can call upon this feeling when you are under stress or suffering from a headache.
Autogenic training. This technique uses the power of suggestion to increase blood flow and lessen muscle tension, so it can be used when you have a headache. Autogenic training also goes through a sequence of body parts, e.g., "My right arm feels heavy and warm." It usually takes practice before you will see results.
Creative imagery. This method uses visualization to stimulate your brain to feel the same sensations that you feel when you are really experiencing something wonderful, e.g., the warmth of the sun on your body (aimed at increasing blood flow) or your body floating (aimed at relaxing your muscles). With practice, you can use imagery anytime you need to relax, even during a headache.
Meditation. This involves repeating a "mantra" while you're sitting in a relaxed position with eyes closed and breathing deeply. The mantra helps keep other thoughts out of your mind and helps achieve the passive state necessary for complete relaxation. An instructor can assign you a mantra or you can use the universal "OM" or the word "one".

Not every method works for everyone. You are encouraged to try more than one to determines which works best for you.

Whereas stress is an automatic reaction, relaxation is a learned response. Professional instruction or self-help methods are usually necessary. A quiet location, a comfortable position, a clear mind and a commitment to practice your chosen technique regularly are also required for maximum benefit.

For training in deep relaxation, look for classes in your community or contact the Mind-Body Medical Institute at (617) 632-9525. The Institute has a list of participating health and wellness centers across the U.S. that offer relaxation training. They also sell relaxation tapes by mail.

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