For me the best methods consists in simple physical processes like stress relaxation.

Relaxation is best understood as our natural state, which is rarely achieved for several specific reasons including traumatic stress effects stored in the nervous system.  There is no instant way to eliminate stress temporarily (it is acquired over many years of living in a stressful world).

I can only imagine that some form of relaxation might be possible to induce through biochemical means, such as taking a specific dosage of a major tranquilizer. But I also suspect that such a state of relaxation would come with side effects that obscure the very effects you wish to investigate.

I'm sorry to provide a negative answer, but I think this is reality. Human research is not usually clean and predictable, having few variables, like physics research. It is much more time-consuming, requires excellent experimental design, and is benefited by large numbers of subjects and many independent replications.

There is a difference between simply being relaxed or being relaxed induced by relaxation techniques. Relaxation techniques (like autogenic training or progressive muscle relaxation) must be learned through daily training (for 6-8 weeks) and are so able to induce the relaxation response. Being in a state of this kind of relaxation is associated with typical changes in cognition. Note: If relaxation is induced by playing audiofiles, the state of relaxation is not the same, it is normally more „hypnoid“, more sleep-like.

Mindfulness means the ability to be continousely aware of the actual moment and to accept its phenomena. Only if mindfulness takes the body (=interoception) as representative of the actual moment and if muscles are at the same time relaxed (which means acceptance by „letting go“), mindfulness might be associated with relaxation response.

meditation

In answer to another question, I mentioned Transcendental Meditation. The official TM site contains links to over 300 studies, published in respected scientific journals, on the effects of TM on stress reduction, and the alleviation or complete elimination of chronic degenerative disease states including hypertension, arthritis, and more. It's pretty pricey to learn TM, but another method--essentially the same, without the same exact mantras or price tag--is Natural Stress Relief (created by a former TM teacher).

Specifically, try to find the paper, "The Effects of Transcendental Meditation Compared to Other Methods of Relaxation and Meditation in Reducing Risk Factors, Morbidity, and Mortality," by CN Alexander et al, published in Homeostasis 35.

Nenah Sylver, Thank you for mentioning the Natural Stress Relief project, for which I am a volunteer and researcher. However, the question specified an interest in temporary relaxation for research purposes rather than an interest in an effective technique to improve every aspect of life. My answer addressed only that interest. You may agree with me that neither TM or NSR fulfill that specific research interest.

Unless I'm missing something here.

Interesting problem getting around the mindfulness aspect of relaxation techniques usually employed for relaxing the physical body as well as the mind. Not sure what protocols you and your students have tried but you may like to experiment with acupressure points (foot, hand, or ear points) specifically related to the relaxation response in conjunction with different breath rhythms used in Buddhist or Yoga traditions. Care should be taken that the breathing rhythms do not create tension (as they might in those who are not used to paying attention to the breath). Let me know if any of this is helpful.

Hi Bruce

I think one of the reasons why you are observing a lot of variability in the way relaxation is experienced ('cognitive effects') might be to do with how individuals interpret the notion of being 'relaxed'.  There may potentially be a disparity, for example, between what you are expecting from the relaxation protocol and what your students expect.  People may also see relaxation as something (a technique/protocol) that one has to 'do' in order to bring about an effect which can be measured in someway.  It may well also be the case that when the person has distanced themselves from whatever stimulus is causing them tension or anxiety, relaxation automatically follows, but the person may not label this as 'relaxation' as such.

I see relaxation as a bit of both.  For sure, it can be a technique, such as a previous respondent has referred to as autogenic training or progressive muscular relaxation.  It could also be simply an end (maybe temporary or permanent) to the stimulus generating feelings or sensations of tension or anxiety, without having to undertake a specific technique.

From some previous literature I have read, relaxation states can be achieved within 20-30 minutes (depending on the person and technique of course), but this quite often takes time and practice with these techniques.  From my own experience in teaching yoga, simply adopting a still and comfortable posture, and adopting a psychological focus (e.g., on breathing, body scanning, arising sensations, etc.) can bring about states of relaxation (and also mindfulness).

When it comes to such practices, and especially referring back to your mention of mindfulness, I do not think it is entirely possible to 'separate' mindfulness from relaxation.  Whilst it is fair to say that one can be mindful when relaxed or not relaxed, for example, awareness of not feeling stressed or awareness of feeling stressed; relaxation is a facet that underpins the practice of mindfulness.  For example, it may well be difficult for the person to 'be' mindful when they have an overt focus on tension or anxiety.  Mindfulness, I believe, in the sense of a meditative practice requires the person to have a degree of relaxation to allow an awareness of the tension or anxiety, without getting caught-up in the tension or anxiety per se.

In my undergraduate research, I found that regardless of whether one practises concentrative or mindfulness meditation or guided relaxation, one's tendency to be mindful (measured through the Freiburg Mindfulness Inventory) tends to increase following these respective interventions.  Perceived Stress also tended to reduce across these interventions also.  In my postgraduate research, university students discussed notions of meditation in terms of the processes of concentrating and relaxing.

So in answer to your question, yes, I think you would be 'going around in circles' by trying to separate out the effects of mindfulness (or other) meditative manipulations and relaxation interventions.  However, it does not mean to say it would be nonetheless very interesting to see whether these types of interventions lead to different effects, but as another respondent has stated, this would need some pretty good experimental design to control for any confounds.

All the best with this research.

Hi David. Many thanks for responding. I find it very interesting that you're a volunteer and researcher for the Natural Stress Relief Project (perhaps you'd like to discuss it with me privately at some point). Personally, I'd consider TM and NSR temporary if they aren't done every day. I usually feel immediate relief when I meditate, but I don't do it every day, and therefore the effects are not cumulative.

However, to more directly address your query: one temporary measure I use even more than meditation, was taught to me by Dr. Jerry Tennant. It involves the use of a hand-held electromedical device, the Tennant Biomodulator. Compared to a TENS unit, which provides pain management through its high amounts of current--which overloads the nervous system and numbs the C-fibers of the nerve cells, thus making its effects mostly palliative rather than restorative--the Biomodulator emits various frequencies in amounts that mimic the minute amounts of current used by the brain and nervous system, thus making its effects restorative. (Plus, the Biomodulator is a biofeedback device, whereas the TENS unit is not. I discuss this in my paper on this site available for download, "Healing with Electromedicine and Sound Therapies.")

Dr. Tennant teaches the following method, using the Biomodulator, to balance the autonomic nervous system and reduce the over-firing of the sympathetic (fight-or-flight) nervous system. (1) Hold the device at the neck, midway between the earlobe and shoulder blade, being careful to avoid the jugular vein. (2) Set the amplitude of the wave ("volume" of the device) to a level that's comfortable but not overpowering, and leave it there for one minute. (3) Repeat, switching to the other side of the neck. (4) Shake out the shoulders, move the head gently from side to side, and move the waist from side to side.

This technique resets the autonomic nervous system. It also places the head more centrally over the atlas bone, rather than off-kilter. The head, shoulders and in most cases, even the pelvis will be more even.

You may not have wanted a method that utilizes any external device, but it was the only method I could think of that addresses your quest for something that offers "temporary" relief. Dr. Tennant recommends doing it every day (or even twice a day), depending on the number of stressors in our lives.

Sincerely, Nenah

We have developed a simple method that enables most people to feel very relaxed physically and mentally within 5 to 10 minutes.  It can be taught to 99% of people in 15 to 20 minutes by an experienced teacher.

Once a students learn how to do the breath practice, they can induce a state of relaxation with alertness and improved cognitive functioning within a few minutes.

We have published books and numerous scientific articles. We have been studying mind-body practices for many years and have developed this method.

We use a chime track to pace the breath at 5 breaths per minute with equal inhalation and exhalation. This is called Coherence breathing or resonance breathing. The breathing is to be done gently without exerting any force or effort on either the inhale or the exhale. It is done with eyes closed while breathing through the nose. The 2-bells Chime track can be downloaded from Coherence.com. This is an evidence-based, reproducible, measurable practice.

The attached files contain some of our publications. You can purchase our inexpensive book with a CD, The Healing Power of the Breath, on Amazon.com. It is possible to teach oneself using the book and CD, but this takes longer than having a skilled instructor.

Our programs have been used to relieve stress and trauma in disaster survivors, health care professionals, veterans, and people suffering from anxiety, depression, PTSD, cancer and serious medical illnesses.

We teach workshops at professional meetings (eg. American Psychiatric Association) and at yoga centers (eg. Kripalu).

Visit our website for more information: www.breath-body-mind.com

You are welcome to contact me if you have questions.  We can also offer SKYPE instruction and supervision.

I have attached a few of our publications. Find our full CVs on our website.

Despite having a study line of meditation I think the breathing techniques are the best when you intend a rapid relaxation.

Despite having a study line in meditation I think the breathing techniques are the best when you intend a rapid relaxation.

I'm curious as to what constitutes "getting relaxed" that is the goal of the experiments?  What is measured and how is it measured?  Are you seeking a one size fits all method? Upon reading the question, experiment specifics, exclusions, and the responses thus far, HeartMath research came to mind. Is there a possibility of engaging coherence vs. relaxation?  Just wondering as this is not my field per se.

http://www.heartmath.com/science-behind-emwave/

Dear Everyone,

    Thank you for the suggestions so far. I am re-examining how various breathing conditions can be implemented to see if they fit the bill. Otherwise I have plenty to think about!

Dear Victoria,

   In fact I was originally interested in studying the Heartmath material - they use paced breathing, instructions associated with mindfulness and positive emotion coupled with biofeedback. It has been hard to study as a protocol, and I see no way to test their claims about coherence except to induce relaxed and positive states as a comparison group. That said, I have broader interests in mediation and other states - but again to study this correctly I think that you need to at least understand the impacts of relaxation itself. So this has become my temporary topic.

Thank you again everyone.

I would recommended the breathing practice called "Sudarshan Kriya" which is a wonderful rythmic breathing exercise and brings about profound relaxation in a very short time. The benfits are long lasting.

I agree that meditation itself is not a sure strategy  for relaxation. I recommend what I remember from acting training: stretching, yawning, shaking.(believe it or not)  breathing, tensing up a body part and then releasing. Hope that is helpful if not purely anecdotal.

Dear Ravi, Donald,

   Thank you for the suggestions. I will look at them and maybe pilot test.

Hi Bruce,

A technique that might serve for your purpose is heart rate variability biofeedback or resonance breathing. It can be performed in a single session and has a large and comparable influence both on the vagal tone of the autonomic nervous system and arguably also on cognitive performance (s. file).

Another relaxation approach is PMR = Progressive Muscle Relaxation. I see several protocols online, e.g.,

 https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf

(The one suggested modification I'd make for that set of instructions is to do each muscle group twice in succession -- i.e., tense and relax a given set of muscles, then tense and relax them again; and then go to the next muscles.)

There are also audio versions of PMR instructions, which I'm guessing could be useful in a design you may be contemplating.

Any method can lead quickly the relaxation. Everything depends on the relation established between the relaxateur and the patient. This is in touch with the hypnotic suggestion. N'importe quelle méthode peut induire rapidement la relaxation. Tout dépend de la relation établie entre le relaxateur et le patient. Ceci est en rapport avec la suggestion hypnotique.

Pierre Gaudriault,

Ceci est une bonne pensée. Mais elle suppose une personne qui incite à la relaxation en quelque sorte, plutôt que le sujet induisant une relaxation en eux-mêmes. Je soulève la question: quelqu'un peut-il provoquer une autre pour se détendre? Comment peut-il être fait? Si votre réponse est «suggestion hypnotique", puis je me demande si la suggestion hypnotique induit vraiment un état de relaxation. Je pense que cela peut induire un état artificiel de la suggestibilité accrue qui ne sont pas de détente. Cela remonte à la question initiale, car il pose la question: quelle est la relaxation exactement? Cette question doit être résolue avant que la question originale peut être répondu. Mais il peut y avoir aucune réponse satisfaisante à «ce qui est la relaxation" parce que notre état normal est donc très loin de la détente!

This is a good thought. But it presupposes a person who induces relaxation somehow, rather than the subject inducing relaxation in themselves. I raise the question: can anyone cause another to relax? How can it be done? If your answer is "hypnotic suggestion", then I question whether hypnotic suggestion truly induces a state of relaxation. I think it may induce an artificial state of heightened suggestibility which is not relaxation. This goes back to the original question, because it raises the question: exactly what is relaxation? This question must be answered before the original question can be answered. But there may be no satisfactory answer to "what is relaxation" because our normal state is so very far from relaxation!

Bonjour Pierre,

   J'ai trouve des effets d'expertimenteur(rice) avant, mais je n'ai pas le pretence de comprendre l'hypnose non plus! Mais quand tu m'écrit que n'importe quel method sera efficace ... je n'ai pas vu les résultats semblable. 

Hello David, Others,

   I don't have a terribly good theory of relaxation; if you know of one please let me know. The primary dictionary and folkloric definitions centre around a lack of stress. Good news - anything that removes mental worry and reduces muscle tension probably qualifies. Bad news, this is certainly a multi-dimensional space and there is no reason to think that different people even are moving in the same directions given a certain manipulation.

   However, a lot of people at least have experience with breathing methods so I am going to pilot a few. I have used Heartmath and others' biofeedback systems with limited success. Similarly isochronic beats with a more general protocol. PMR seems to be mostly a loss without practice - and indeed every method I have looked at gets better with practice. On the other hand I am never going to make much progress unless and until I can reliably get a good proportion of my participants noticeably and verifiably relaxed! 

   Thank you again to everyone.

Bruce E Oddson, Given the lack of real knowledge and wide-ranging beliefs about concepts such as stress and relaxation, your approach seems reasonable. Your evident intelligence and caution should go a long way toward making your pilot studies reasonable in their rationale and likely to lead to insights. If your chosen methods of inducing relaxation improve with practice, then you will need to include that practice time in your experimental design, and somehow normalize for the experiential background of each subject. Best of luck in your research.

Dear David,

   Thank you for your optimism. Multiple sessions in this field have high attrition - and almost certainly the attribution rate is related to stress and poor relaxation. So I will do my best!

If you are free to choose another topic, you'd have much more dramatic results if you simply studied some existing mental technique that directly and effectively dissolves stored (internal) stresses.

Why not study Natural Stress Relief (NSR), as a concrete example? It is available for research use, it is distributed by a nonprofit and volunteer-run organization, and already has two self-conducted published papers showing its dramatic reduction in both trait and state anxiety, among other results. Both replication and new experiments would be much easier than trying to study relaxation, in my opinion. The rationale would be more straightforward and the technique might well be more consistent and well-defined.

Relaxation is vague, poorly defined, and poorly researched. But stored stress is a very different story. It causes a number of mental and physical diseases, is very prevalent, and could be expected to produce more consistent experimental results.

Disclaimer: I am president of NSR/USA, a 501(c)(3) nonprofit organization. I support NSR clients in English and Portuguese, distribute the NSR course in hard copy, help mental health professionals with better treatment strategies, and help conduct research on NSR. I take no salary for my work. I would love to help anyone wanting to do research on what happens when internal stresses are eliminated.

The question which you put is very exciting. I practised for my part the relaxation during more than twenty years, with varied techniques inspired by Schultz, Jacobson, Feldenkrais, Sapir, etc. I realized that the technique had less importance than the relation established with the patient, which is a shape of hypnosis. From there, the patient has to evolve towards the capacity to reach a state of au-hypnosis to obtain by himself the relaxation. All the patients are note capable of it.

La question que vous posez est très excitante. J'ai pour ma part pratiqué la relaxation pendant plus de vingt ans avec des techniques variées inspirées de Schultz, Jacobson, Feldenkrais, Sapir, etc. Je me suis rendu compte que la technique avait moins d'importance que la relation établie avec le patient. A partir de là, le patient doit évoluer vers la capacité d'accéder à un état d'auto-hypnose pour se mettre lui-même dans la détente. Tous les patients n'en sont pas capables.

Ca me donne un idee simple; je peux bien utiliser une questionnaire "hypnotic susceptibilité". Meme si je ne suis pas immédiatement en mesure de contrôler les variables nécessaire, peut-être je peux quand meme commencer a identifier a quel point j'ai mal compris cette situation.

Merci beaucoup.

I think at the end you are really running in the circle. If you do any good Relaxation this will "energetically" not stop at the end of the muscle, but go on through all the Systems and so of course include at least to some minor Details meditative aspects.

About things like this a talked in my both published Thesis which are about qigong in the PR of China and second on its application in comparison with painting therapy for psychotic patients.

http://www.vwb-verlag.com/fkat_r.html

Our mind with our brain as a inner urge & energy force which help us  to carry out a action .In our zeal & to complete our programming action, we often take action for completion & so to say we become workaholic for completing our line.

For such action process relaxation for short time may help us to carry out our task .While carrying out relaxation , we should not disturb our mind for repeating our remaining working line of action as it may not help us to offer us the right type of relaxation .

This is my personal opinion 

Why confine your research to short-term relaxation? All of us want peace and happiness in life; that is a primary motivation for activities as diverse as marriage and alcoholism.

Peace and happiness is easy; it just requires the dissolving and elimination of some of the stresses stored in the nervous system as the result of trauma and overloads of cognition (see www.nsrusa.org/about-stress.php for details).

To eliminate stresses, both short and long term, one need only purchase the NSR course (Natural Stress Relief meditation). It is a do-it-yourself course consisting of simple printed instructions and lasts for three days, at two lessons a day.

NSR is an effortless mental technique practiced for 15 minutes twice a day. It is self-taught from a detailed manual, so it is ideal for statistical research into anxiety, anger, and other effects of stress. Nothing is required of the researcher to teach it. It is not religious and requires no belief or change in lifestyle. The NSR course costs only what it costs us to distribute it, as we are a volunteer and nonprofit 501(c)(3) organization.

David Spector

President and Volunteer,

Natural Stress Relief/USA

Bruce E Oddson I'd be interested to know if there's been any development with this research.