Abstract
Research suggests that multiple forms of relaxation training (e.g., progressive muscle relaxation, meditation, breathing exercises, visualization, and autogenics) can help individuals reduce stress, enhance relaxation states, and improve overall well-being. We examined three different, commonly used approaches to stress relaxation—progressive muscle relaxation, deep breathing, and guided imagery—and evaluated them in a head-to-head comparison against each other and a control condition. Sixty healthy undergraduate participants were randomized to one of the four conditions and completed 20 minutes of progressive muscle relaxation, deep breathing, or guided imagery training that was delivered by recorded audio instruction. Baseline and follow-up assessment of psychological relaxation states were completed. Physiological relaxation was also assessed continuously using measures of electrodermal activity and heart rate. Results showed that progressive muscle relaxation, deep breathing, and guided imagery all increased the state of relaxation for participants in those groups, compared to participants in the control group. In each case, the increase was statistically significant and although the groups did not differ on relaxation before training, all groups were significantly higher on relaxation after training, as compared to the control group. Progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation, compared to the control group, and the deep breathing group showed an immediate increase in physiological arousal followed quickly by a return to initial levels. Our results lend support to the body of research showing that stress relaxation training can be effective in improving relaxation states at both the psychological and physiological level. Future research could examine stress relaxation techniques in a similar manner using designs where multiple techniques can be compared in the same samples.
Highlights
Loren Toussaint,1 Quang Anh Nguyen,1 Claire Roettger,1 Kiara Dixon,2 Martin Offenbacher,3,4 Niko Kohls,5 Jameson Hirsch,6 and Fuschia Sirois 7
In terms of physiological states of relaxation, we found that guided imagery and Progressive muscle relaxation (PMR) showed linear decreases in phasic electrodermal activity. e deep breathing group showed a curvilinear trend where levels of electrodermal activity increased in the first 10 minutes but in the final 10 minutes returned to their initial levels
Our study offers a direct comparison of three of the more commonly used stress relaxation techniques, finding that all three techniques are more effective in inducing relaxation than the control condition, but none of the three techniques is any better than the others. is holds true for psychological relaxation states but not for physiological states of relaxation, which were evoked more robustly by PMR and guided imagery
Summary
Loren Toussaint ,1 Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbacher ,3,4 Niko Kohls ,5 Jameson Hirsch ,6 and Fuschia Sirois 7. Results showed that progressive muscle relaxation, deep breathing, and guided imagery all increased the state of relaxation for participants in those groups, compared to participants in the control group. Progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation, compared to the control group, and the deep breathing group showed an immediate increase in physiological arousal followed quickly by a return to initial levels. E current study explores differences in the impact of progressive muscle relaxation, deep breathing, and guided imagery, as compared to a control condition, on psychological and physiological relaxation states in an undergraduate student sample. In “bottom-up” processing, the holding and releasing of bodily tension produce proprioceptive stimulation from peripheral muscles that ascends to the brain via the spinal cord and the brainstem With both stimulatory passages activated, PMR provides participants with quick and immediate relief
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