Relaxation Techniques or Meditation Techniques?

 

Relaxation and meditation have both been shown as effective methods of dealing with a multitude of issues such as mood type disorders, stress related physical conditions and pain associated with physical conditions (Freeman, 2009).

 

Relaxation Therapy

Relaxation techniques that we know today are a much abbreviated version from Edmund Jacobson's original Jacobson's Progressive Relaxation Therapy (JPRT) in which it took many sessions to learn the tensing and relaxing of muscle groups.  Other more abbreviated versions based upon Jacobson's model helped to move relaxation therapy into a more practical technique (Freeman, 2009). 

 

Relaxation therapy has been shown to improve immune system functions in older adults.  Relaxation techniques have been shown to have an opioid response in the body--a response that is thought to help in natural decrease of pain.  Relaxation therapy has shown positive effects on calming some of the side-effects of cancer and cancer treatment.  A further benefit of relaxation techniques has been the decrease of blood pressure in those with hypertension.   Furthermore, relaxation has been a good resource for alcoholism, irritable bowel syndrome, epilepsy, reflux disease, and mood states to name a few (Freeman, 2009).

 

See relaxation therapy for more information on individual relaxation techniques. 

 

Meditation  

Meditation can trace its roots back to Eastern Mysticism.  It made its way to the Western world through adapting forms of Transcendental Meditation and Mindfulness Meditation.  Two other forms of meditation that the Western world has embraced are Herbert Benson's respiratory one method (ROM) and clinically standardized meditation (CSM) (Freeman, 2009).

 

Meditation has been associated with a number of positive physiologic functions such as decreased heart rates, blood lactate levels, increased positive moods, frontal alpha activity, and a positive influence on numerous hormone function (Freeman, 2009).  Meditation has been shown to be effective in helping in those with high blood pressure, mood disorders, cardiovascular disease, and chronic pain among others (Freeman, 2009). 

See the official US site for more info on Transcendental Meditation. See some tips on Mindfulness Meditation.   

Relaxation Techniques or Meditation Techniques?
Glancing quickly at the information, it appears that relaxation therapy and meditation techniques are similar enough in regards to benefits.  So how does one choose which is best?  There are numerous techniques involved in both categories so even if you decide on one or the other, there is still a choice to make.  Here are a few tips to help narrow it down:

1.) Do the research to ensure that the issue you want to address has been studied and that there is empirical evidence that it works.

2.) Choose a technique that you would feel comfortable doing.  This does not mean that you should not try new things, but if you don't feel comfortable doing it after a short time then move on to the next technique.

3.) Choose a technique that fits your schedule.  Some techniques are quick and easy while others take time and practice to master.  But remember, quick and easy does not necessarily mean it is right for you.

4.) Choose a technique that fits your budget.  There are free techniques (i.e. learning a simple breathing technique through a website) and there are techniques that involve learning from a certified instructor/clinician (i.e. yoga or JRPT). 

 

References

 

Freeman, L.W. (2009) Mosby's complementary & alternative medicine: A research-based approach. (3rd ed.). St. Louis, Missouri: Mosby.