1. Unit 5:Complementary and Alternative Medicine Week 2 – Relaxation Techniques
Dorinda “Kasey” Laughman
HW499-Bachelor Capstone in Health and Wellness
Kaplan University
February 06, 2017

2. Mind and Body Interventions
Science has done much to prove the myriad of benefits of Mind and Body Interventions,(nccih.nih.gov, “n.d.”).
The ability to effectively manage a multitude of chronic diseases with mind and body interventions has been documented,(nccih.nih.gov, “n.d.”).
The science supports that mind and body interventions are safe for the most part and have little if any side effects in most patients, (nccih.nih.gov, “n.d.”).
Chronic Disease Management w/Mind & Body Interventions:
Anxiety– Mind & Body Interventions can be beneficial if combined with cognitive behavioral therapy.
Child Birth– Guided Imagery, Breathing Techniques, and Progressive Muscle Relaxation have all been found to be of benefit.
Heart Disease-Reduces stress and anxiety, and may have benefits in lowering heart rate.
Mind and Body Medicine has been practiced since Hippocrates authored the theory, “The natural healing force within each one of us is the greatest force in getting well”, (University of Maryland Medical Center, “n.d.”). In 1960s and 70s, a psychiatrist George Solomon noted that patients who were being treated for rheumatoid arthritis showed symptoms of inflammation had on the immune response when patients exhibited depression. This theory recognized that there was a correlation between the psychology of the mind and neural responsiveness in the immune system that created inflammation, (University of Maryland Medical Center, “n.d.”). This theory is known as, “psychneuroimmunology”. Herbert Benson was a physician responsible for creating a theory called, “relaxation response”. Doctor Benson discovered this theory by conducting studies of patients with high blood pressure use of meditation as therapy in coping with it. This appeared to bring the blood pressure down. Though, long term effects are not as substantiated.

3. Mind and Body Interventions
Chronic diseases which have had some or no evidence of benefit:
Epilepsy-There are no case studies showing to benefit this condition,(nccih.nih.gov, “n.d.”).
High Blood Pressure-Short term gains are found but long term there is not specific supporting data, (nccih.nih.gov,”n.d.”).
Irritable Bowel Syndrome-Data doesn’t support benefit, (nccih.nih.gov, “n.d.”).
So as we can see there are studies which support “Relaxation Techniques” and studies which show little or no long term positive effect of “Relaxation Techniques”. The premise is to discern as to whether the benefits of “Relaxation Techniques” are for you or the benefit of those who can benefit from it.

4. Progressive Muscle Relaxation
PMR or Progressive Medical Relaxation
Edmund Jacobson developed this technique in 1920s.
The exercises are tense the muscle area for 5 seconds and relax for 30 seconds, (Mayo Clinic, “n.d.”)
The objective of Progressive Muscle Relaxation is that you create tension in muscle groups and then relax these muscle groups.

5. Progressive Muscle Relaxation
The benefits of PMR reduces:
Blood Pressure
Pulse Rate
Physiological Tension
Respiration Rates, (University of Missouri-Kansas City, “n.d.”)
The benefits of PMR are reducing blood pressure, pulse rate, physiological tension, and respiration rates, (University of Missouri-Kansas City, “n.d.”). Another relaxation technique which is, “Guided Imagery”.
Listen, Relax, Participate:

6. Guided Imagery Relaxation
Utilizes the imagination
Uses all the senses
Visualization or imagery
It incorporates a total body based focus, (University of Michigan Medicine, “n.d.”)
Guided imagery relaxation techniques allows the body to become harmonic in balance by utilizing the ability to imagine the most perfect place or state of mind with sight, smell, sounds, and more. This activation of calming the mind in order to create the harmonic balance in the body brings all senses to life.
Relax, Watch, Listen

7. References:
Mayo Clinic, (“n.d.”) Stress Management, retrieved from,
Michigan Medicine, (“n.d.”) Guided Imagery, Comprehensive Cancer Center, retrieved from,
NCCIH.gov, (“n.d.”) Relaxation Techniques for Health, retrieved from,
University of Missouri-Kansas City, (“n.d.”) Progressive Muscle Relaxation, retrieved from,
Youtube.com, (“n.d.”) Relaxing Meditation Guided Imagery to develop focus and clarity, retrieved from,
Youtube.com, (“n.d.”) How to do Progressive Muscle Relaxation, retrieved from,