![]() Several studies have looked at heart rate variability (HRV) biofeedback.A 2018 review found that relaxation therapies and biofeedback might be helpful for reducing blood pressure, but only weak recommendations were made for their use because the quality of data from the 29 studies ranged from low to very low.There is evidence that deep breathing reduces glycemia (the concentration of glucose or sugar in the blood) in people with type 2 diabetes, which may make it a useful addition to standard care for this condition.Promising positive changes were seen in mental health self-evaluations and in certain physical measures, such as cortisol levels and blood pressure. A 2019 review of 3 studies, with a total of 880 participants, found preliminary evidence suggesting that diaphragmatic breathing exercises may help to reduce stress.Studies have shown that slow, deep breathing (also called diaphragmatic breathing) exercises may modestly lower blood pressure and reduce levels of cortisol (a main stress hormone in the body).Some examples of relaxation techniques are autogenic training, biofeedback, deep breathing, guided imagery, progressive relaxation, and self-hypnosis. Relaxation techniques often combine breathing and focused attention on pleasing thoughts and images to calm the mind and the body. There is evidence that relaxation techniques can reduce blood pressure, inflammatory cytokines, and oxidative stress, as well as improve glycemic control in people with type 2 diabetes. Some people use psychological and physical approaches, such as yoga, mindfulness, or relaxation techniques, to release tension and to counteract the ill effects of stress.Ĭreating the relaxation response through the use of relaxation techniques can counteract the negative effects of stress. In contrast to the stress response, the relaxation response slows the heart rate, lowers blood pressure, and decreases oxygen consumption and levels of stress hormones. But we do have access to a built-in “ stress reset button.” It’s called the relaxation response. Stress may worsen asthma and has been linked to depression, anxiety, and other mental illnesses. ![]() However, long-term stress (also called chronic stress) may contribute to or worsen a range of health problems including digestive disorders, headaches, sleep disorders, and other symptoms. Occasional stress is a normal coping mechanism. Your heart rate, breathing rate, and blood pressure go up, your muscles tense, and you sweat more. When you’re under stress, your body reacts by releasing hormones that produce the “fight-or-flight” response. Psychological Bulletin, 129, 216–269.Stress is a physical and emotional reaction that people experience as they encounter challenges in life. Searching for the structure of coping: A review and critique of category systems for classifying ways of coping. European Journal of Personality, 1, 141–169. Transactional theory and research on emotions and coping. Psychological stress and the coping process. Journal of Personality and Social Psychology, 48, 150–170. If it changes it must be a process: Study of emotion and coping during three stages of a college examination. Journal of Health and Social Behavior, 21, 219–239.įolkman, S., & Lazarus, R. An analysis of coping in a middle-aged community sample. Psychological Assessment, 6, 50–60.įolkman, S., & Lazarus, R. Assessment of multidimensional coping: Task, emotion, and avoidance strategies. Journal of Personality and Social Psychology, 56, 267–283.Ĭhristensen, A. ![]() Assessing coping strategies: A theoretically based approach.
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