The modern world is one of constant movement. Everything from communication to manufacturing to education moves quickly and people must struggle to keep up. Not surprisingly, in a society where free time must be scheduled, stress levels are high and difficult to regulate. Being constantly on the move leaves little time to catch one's breath. Such a lifestyle is far from healthy. Both the body and mind need to pause and recharge before they burn out. A study on relaxation is therefore appropriate, especially in a college atmosphere where stress levels constantly soar. As a curriculum, such a study could well inform both students and faculty alike of the necessity to pause and take the time to breathe. It is important for people to understand and be familiar with effective ways to relax both physically and mentally and to find what way is best for them.
Hypothesis
Our hypothesis is that the optimum state of total relaxation can be achieved from both physical and mental relaxation and that this combination of relaxation techniques is the most effective. To prove this we chose one physical method (exercise), one mental method (classical music), a method that is commonly thought to relax both body and mind (alcohol), as well as another method that relaxes both parts of being (meditation). As a group, we feel that the most effective mode of relaxation will be meditation, based on our research and understanding of it. What brings us to this conclusion is the idea behind meditation itself, the state in which one centers the body and mind. We plan to prove through research of oneís bodily functions and collect data and cross reference this with oneís personal perception of their mental state.
Methods
First, each person within the group will have their blood pressure, eye dilation, breathing, and temperature measured during a state of rest for a period of one week. To avoid problems with temperature differences because of the time of day, each person will be asked to perform their control measurements around the same time of day. One of the other group members will measure the personís body reactions, and record the data for a week since it is difficult to get an accurate reading by oneself.
After this week has been completed, four people in the group will be assigned a relaxation task. The fifth person will continue being the control group, and have her measurements taken at the same time of day as before. The other people in the group will each perform only one task of their choosing. These tasks will be an hour of exercise (Laura), one glass of wine or alcohol equivalent (Angie), one hour of meditation (Kris), or one hour of classical music listening (Debby). Kate will be our control. Each day they will perform their task so that their body will be at rest around the times of their previous measurements.
After these data forms have been completely filled out, we can visually show each memberís individual data through Statview. This will show us the change in bodily relaxation. We will also place the data for all the memberís eye dilation, blood pressure, temperature, and breathing in a graph to see the most effective relaxation technique. The next graph will cross reference the mental states of the members. We will have plenty of data to process in many different ways in order to prove or disprove our hypothesis.
The beginning date of this project was March 29th, and went forth the two weeks after.
Our Individual Research on our Techniques
Lauraís Technique
The benefits of exercising have been studied and documented by researchers primarily in the last twenty years. People who exercise regularly and vigorously three times a week, for twenty or more minutes, recover quicker from illness, improve their sleeping, potentially lower their blood pressure over periods of two months or more, reduce chances of heart attack or stroke, improve muscle tone, strengthen the immune system, and overall simply reduce their stress. These benefits are caused by endorphins alleviating depression and stress signals within the body (which are sent out by the brain) and acting as the body's natural painkiller. Exercise allows blood vessels to "tone" by moving more oxygen through the body, and particularly to the brain where the endorphins are stimulated. When blood vessels are more toned, the release of endorphins occurs more frequently. This can also lead to a reduced frequency of migraines and their intensity in sufferers as well as to what is called a "runners high" when a person is exercising.
However, researchers have found that activities which a person does not enjoy do not produce the same health benefits. This is attributed to "necessity syndrome" which is the belief that when forced to do a particular activity, the body reacts negatively. In most cases, researchers have found the amount of adrenaline in a person's body increases in these instances causing a fight-or-flight reflex when the body receives a stress signal. The brain gives out a stress signal in any instance in which a person is unhappy. The intensity and degree of the signal vary, but in the case of disliked exercise, the signal is "markedly strong." Thus, the combined effects of the adrenaline and the stress signal, researchers believe, cancel out any potential benefits of exercise. In the case of enjoyable exercise, any potential negative signals are "used up" by the body's exertions. Thus, health officials recommend an exercise routine focused around enjoyable activities.
Related to this is a controversy currently between scientist on the best way to minimize stress. Some advocate exercise while others advocate relaxation techniques. Current research shows the best solution to stress reduction and relaxation might be "working the body while relaxing the mind." Researchers point out that if a person exercises while angry or upset, it won't be relaxing-exercise it not inherently calming. Stationary cyclists use 11% less oxygen when meditating while cycling. They use less energy to put out the same effort. Thus, evidence supports the theory that meditation makes exercise easier and probably more relaxing ad effective. Dr. Raymond B. Flannery Jr., of University of California, Los Angeles, observed a group of night school students as subjects and tested their response to stressful situations. He found that those who were most relaxed and best dealt with the situation more effectively were 80% more likely to maintain physical activity, and would alternate with some time for mental relaxation. Those who just exercised followed as "fairly relaxed" but did not react to the stressful situations in as positive a manner. The "most beneficial" forms of exercise include brisk walking, swimming, bike riding, jogging, rope jumping, and rowing. Sports such as tennis and golf have good recreational effects, but they do not require enough effort to reach sustained aerobic levels and to release endorphins.
Angieís Technique
Before starting the experimentation, we were convinced (and knew from personal experience) that alcohol would relax the body mentally. Therefore, it could be assumed that alcohol had a relaxing effect upon the physical body as well. Furthermore, after doing some research on the effects of alcohol on the body and mind, it was found alcohol to be a downer that minimizes activity in the central nervous system. The eyes îmay appear somewhat glossy and pupils may be slow to respond to stimulus. At high doses pupils may become constrictedî (ADIC). At intoxicating amounts, alcohol also has the tendency to decrease heart rate, lower blood pressure, and lower respiration rate.
We did not find that our results correlated with the findings above. Angie, who drank the equivalent of two beers a night, exhibited higher blood pressure than any of the others. After a closer examination of our research, we found that the symptoms mentioned above occur at intoxicating doses, which is not after the equivalent of two beers. We assume that this is the reason for our results being different from the studies.
Krisí Technique
Meditation is a commonly misunderstood practice that has a variety of uses that focus around self regulation. This self regulation can be used for a variety of problems from striving for self actualization to depression. The majority of people practicing meditation do so in order to reduce stress and to improve mental clarity. Although it was not widely accepted as a viable method in Western society until the twentieth century, people of the Orient have been practicing meditation for thousands of years. The methods of the Orient were primarily used for spirituality and their techniques have been somewhat modified to fit Western intentions. The Western critics first began to accept the practice of meditation when they observed the extraordinary amount of autonomic control that some people practicing Zen, a form of meditation, exhibited. Since then meditation has become a part of many peoples routine and its value is almost unquestioned. The variety of meditation methods have a variety of different effects and the effects can vary from person to person as well. Thus meditation results cannot be assumed or predicted. Their effectiveness although has been shown in many cases. For our experiments purposes we utilized the meditation techniques of breathing control and mental imaging. These were used because they are commonly practiced and require little formal training. These techniques are good for relaxation, which was the primary concern of our project. The subject sat quietly in his bedroom for an hour everyday while concentrating on breathing and pleasant mental images. This technique was learned in a religion class and it brings the participant to a state near sleep. The subject has in fact fallen asleep while practicing this method.
Debbyís Technique
Listening to music is generally considered a good way to relax. It was certainly one of the first things that came to minds when thinking of relaxation techniques because many of us practice it ourselves. Classical music has been advertised for quite some time now as having both relaxing and stimulating qualities. Mozart, for instance, is said to help people study. Classical compilation albums can be found to help with sleep, study, meditation, romance, and relaxation. With this in mind, it seemed reasonable to choose classical music as a technique to test.
The subject listened to a collection of music by Brahms for an hour each night. Much of the music was quiet and slow but some was, admittedly, very upbeat. Despite this, she felt fairly relaxed while listening because she claimed that she enjoyed it. However, further study suggests why it was not as effective as others.
Those who study music as a relaxation technique say that most music is unsuitable for true relaxation. Apparently, rhythm and melody are the most important factors concerned. Itzhak Bentov, in his book Stalking the Wild Pendulum, writes: "an external rhythm will automatically override one's internal rhythm (heartbeat and breath). This means that music with a fast beat inevitably causes the heart to beat faster. Relaxation, by definition, implies a slower, regular heartbeat. You simply cannot achieve a meaningful level of relaxation when your heart is beating fast". He goes on to say that the tempo of the music should not be faster than the speed of a relaxed heartbeat, which is about 60 beats per minute.
Concerning melody, it should not be something that can distract the attention. Steven Halpern writes: "Most music has such a pronounced melody that people generally tend to get caught up in analyzing and projecting into the future what is coming next. This ìsubconscious anticipation response makes it difficult to relax in the present moment". So, music with lyrics or a strong theme should be avoided.
Experts say that no music is actually best for true relaxation. However, for people who find it easier or enjoy listening to something while relax, the proper music should be slow, quiet, and played in the background. Nature sounds and new age music are commonly used, as are recordings of bells, with no definite rhythm. Overall, "meditative music rather than your own internal reality. It should create an ambiance that provides an uplifting and inspiring sonic environment" (web page).
Results
Our data points to several conclusions. The Scheffeís test was performed (see Scheffeís test). Our hypothesis was proved that the most effective method of relaxing is one where the whole body and mind were relaxed, and not just one. As Krisí stress level increased, his stats were not soaring as Angieís were. Interestingly enough, we found out through these bodily tests that the technique (alcohol) that we thought would relax the body system the most, but give the mind the idea of relaxation really stimulated both and Angieís stress levels were the highest of all of us.
Other results concluded (solely from blood pressure analysis) which of the group members were smokers. Smoking is a stimulant, and therefore had effect on the diastolic and systolic blood pressure. Angie and Krisí blood pressure were the highest. Although Krisí was high, through meditation it was showing signs of decreasing. Alcohol only amplified the effect of smoking on the body for Angie. This is apparent in the graph depicting the differences of breathing. Her relaxation technique ended up to be a source of her bodily stress.
The others results were inconclusive. Exercise could have lowered Lauraís blood pressure, but it would not be apparent within one week. It could be hypothesized that exercise did help her relax, basing oneís evidence on the graphs. Her mental stress levels decreased, but we need more testing in order to contribute that solely to exercise.
Debby claimed that the music she listened to felt like it relaxed her, but the trip down Peabody stairs might have jump-kicked her relaxed system into a state of movement and action, and therefore stress.
Kris felt that the meditation was extremely effective. His results could have been amplified if he did not have to drive over to Western in order to get his data. His tests seemed the most conclusive, based on blood pressure and breathing analysis. A longer testing session (two to eight more weeks) would have helped pick out anomalies and patterns of stress and reduction.
Kate, our faithful control, had results that confirmed our belief. Her results are generally static. Her blood pressure, temperature, pulse, and other stats were basically unchanging. This provided an excellent reference point to compare Krisí and Angieís data with. (Kris and Angie were the oneís that had the most conclusive data. We conjecture that Laura and Debbyís results needed more time in order to develop.)
For Future Adjustment
In the future, in order to improve the data and the research as a whole, the group would try to rule out the possible variables in the experiment . For example, collecting data directly after the relaxation technique was performed might be a possible experiment modification. Our data currently reflects the test subjects driving, walking up stairs, or traveling across campus in order to arrive at the test site after they practiced their technique. The lag time might have effected the results found in the test subjects. Likewise, testing several times in the course of the day might help to garner a more complete and comprehensive picture of the overall effects of the relaxation. Other changes which might help eliminate variables include a longer period of experimentation time and a larger, more diverse testing body. Another change which might be considered is other means of testing the subjectís state of relaxation. For example, this might include body heat tests.
Conclusion
Relaxation is an important part of any personís activities. Through our study we found that for relaxation methods to be effective, they must be practiced consistently and for extended periods of time. They must also target both mental and physical health. This is important because mental and physical health are the major components of relaxation. They are equally important and true relaxation can not occur if both are not attended to. Finding a relaxation method that is enjoyable can make it more effective, especially because it is more likely to be followed regularly if enjoyed. In a college atmosphere stress levels tend to be high, but fluctuate quiet often due to the instability of the lifestyle. Unfortunately we found that less than half of the people we surveyed did not regularly practice any form of relaxation. This could be due to the unstable lifestyle, but it clearly shows a need for students to make time for relaxation. Without relaxation the body is weakened in many ways and stress can build on itself. This is not only physically unhealthy, but equally mentally unhealthy. This is not conducive to being a productive student and should be considered when planning activities. Our project showed that not only is relaxation a vital part of anyoneís routine it is an often neglected aspect of life in college students who need it most.
Bibliography
http://www.thriveonline.com/health/Library/CAD/abstract11874.html
http://www.htv.co.uk/wales/rhp/fs3/fsstress.html
http://www.migraine.ca/EXERCISE.HTM
http://www.council-houston.org/alcohol.htm
http://healthcenter.ucdavis.edu/alcohol.html
http://www.indiana.edu/~adic/effects.html
http://www.acal.com/
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http://www.netpathway.com/~jdmason/alcohol.htm
http://www.soundrx.com/meditation_music.htm
http://www.soundrx.com/meditation_music.htm (Rhythm Entertainment Stalking the Wild Pendulum)-Itzhak Bertov
Cautela, Joseph and June Groden, Relaxation: A Comprehensive Manual for Adults, Children, and Children With Special Needs, Research Press Company, Champaign, IL, 1978.
Davis, Martha, Matthew McKay, and Elizabeth Robbins Eshelman, The Relaxation and Stress Reduction Workbook, New Harbinger Productions, Richmond, CA, 1980.
Smith, Jonathan C. Smith, Cognitive Behavioral Relaxation Training: A New System of Strategies for Treatment and Assessment, Springer Publishing Company, New York, 1990.
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