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Relaxation for dummies
Uplift your spirit, relax your body and calm your mind. Do not allow stress to undermine your health, wreck your relationships and hold back your career. Let Relaxation For Dummies show you how to achieve the level of deep, healing relaxation you need in your everyday life in order to survive and thrive in today's stressed-out, hurry-up world. Expert Shamash Alidina introduces you to an array of proven techniques, ranging from simple breathing and muscle relaxation exercises to guided imagery, meditation and yoga and tai chi. Get the lowdown on stress - understand stress and its debilitatingeffects on your body, mind and emotions, and find out why comfort eating and vegging out in front the telly is definitely not the answer.
Book
Physiological Benefits of Viewing Nature: A Systematic Review of Indoor Experiments
Contact with nature has been proposed as a solution to achieve physiological relaxation and stress recovery, and a number of scientific verification outcomes have been shown. Compared with studies of the other senses, studies investigating the visual effects of nature have been at the forefront of this research field. A variety of physiological indicators adopted for use in indoor experiments have shown the benefits of viewing nature. In this systematic review, we examined current peer-reviewed articles regarding the physiological effects of visual stimulation from elements or representations of nature in an indoor setting. The articles were analyzed for their stimulation method, physiological measures applied, groups of participants, and outcomes. Thirty-seven articles presenting evidence of the physiological effects of viewing nature were selected. The majority of the studies that used display stimuli, such as photos, 3D images, virtual reality, and videos of natural landscapes, confirmed that viewing natural scenery led to more relaxed body responses than viewing the control. Studies that used real nature stimuli reported that visual contact with flowers, green plants, and wooden materials had positive effects on cerebral and autonomic nervous activities compared with the control. Accumulation of scientific evidence of the physiological relaxation associated with viewing elements of nature would be useful for preventive medicine, specifically nature therapy.
Journal Article
Yawning yoga
\"Elements of yoga practice including stretching, posture, and breath work, are introduced through elegant artwork and poems like Mountain (Tadasana) and Seashell (Balasana), to help children and their caring adults ready their bodies for a restful sleep.\"--Amazon.
Book
TE dependent Diffusion Imaging (TEdDI) distinguishes between compartmental T2 relaxation times
Biophysical modeling of macroscopic diffusion-weighted MRI signal in terms of microscopic cellular parameters holds the promise of quantifying the integrity of white matter. Unfortunately, even fairly simple multi-compartment models of proton diffusion in the white matter do not provide a unique, biophysically plausible solution. Here we report a nontrivial diffusion MRI signal dependence on echo time (TE) in human white matter in vivo. We demonstrate that such TE dependence originates from compartment-specific T2 values and that it is a promising “orthogonal measure” able to break the degeneracy in parameter estimation, and to yield important relaxation metrics robustly. We thereby enable the precise estimation of the intra- and extra-axonal water T2 relaxation times, which is precluded by a limited signal-to-noise ratio when using multi-echo relaxometry alone.
•Empirical evidence for different compartmental T2 values.•TE dependency of diffusion MRI signals biases the interpretation of diffusion parameters.•Including compartmental diffusivities in the biophysical models improves T2 relaxometry.•Including compartmental T2's in the biophysical models improve diffusion modeling.•Compartmental T2's may become valuable parameters for WM microstructure.
Journal Article
Breathe slower, deeper, better : make deep breathing a habit with simple yoga exercises
\"An illustrated, quick-start guide to help readers boost their overall health with conscious breathing and other daily habits inspired by principles of yoga and meditation\"-- Provided by publisher.
Book
Muscle relaxation enhances motor imagery capacity in people with anxiety: A randomized clinical trial
Motor imagery is the mental representation of a movement without physical execution. When motor imagery is performed to enhance motor learning and performance, participants must reach a temporal congruence between the imagined and actual movement execution. Identifying factors that can influence this capacity could enhance the effectiveness of motor imagery programs. Anxiety frequently occurs in sports and rehabilitation where motor imagery is a relevant technique. It is associated with increased muscle tension and impairs the memory processes involved in motor imagery. This study aimed to determine whether muscle relaxation before motor imagery practice can influence motor imagery capacity and temporal congruence in anxious individuals, during internal and external visual imagery, and kinesthetic imagery.
A randomized clinical trial was conducted in 55 young adults (20.3±2.8 years; 40 females; 15 males) with anxiety (percentile ≥75% on the State-Trait Anxiety Inventory). 26 participants were assigned to the relaxation group and 29 to the control group through stratified randomization. Motor imagery capacity and temporal congruence were assessed using the Movement Imagery Questionnaire-3 at 2 points (t1 and t2). Between t1 and t2, participants in the relaxation group underwent abbreviated progressive relaxation training. Electrodermal activity and heart rate variability were recorded to evaluate the relaxation effect.
Data revealed a significant improvement in motor imagery capacity in the relaxation group, while the temporal congruence was not impaired in both groups.
Pre-motor imagery muscle relaxation might improve motor imagery capacity in anxious individuals. This finding may contribute to better tailor motor imagery programs and to adjust motor imagery guidelines and recommendations for people with anxiety. This study has been registered in ClinicalTrials.gov (NCT04973956).
Journal Article
Relaxation-guided imagery reduces perioperative anxiety and pain in children: a randomized study
Several studies have shown the efficacy of psychological interventions in reducing preoperative anxiety in children undergoing surgery. This study aims to investigate the effectiveness of a specific non-pharmacological technique, the relaxation-guided imagery, in reducing both preoperative anxiety and postoperative pain in a sample of 60 children (6–12 years old) undergoing minor surgery who were randomly assigned to the experimental group (N = 30) or the control group (N = 30). The first group received the relaxation-guided imagery, before the induction of general anesthesia; the second group received standard care. The levels of preoperative anxiety and postoperative pain were assessed using, respectively, the modified Yale Preoperative Anxiety Scale and the Face, Legs, Activity, Cry, and Consolability Scale. The results showed a statistically significant difference between groups, with less anxiety and less pain for children included in the experimental group (p < .001; p < .001).Conclusion: Results suggest that relaxation-guided imagery reduces preoperative anxiety and postoperative pain in children. Future studies should focus on developing protocols and studying the eventual reduction of administered drugs for anesthesia and pain.What is Known:• Literature suggests the usefulness of relaxation-guided imagery in reducing anxiety and pain in the perioperative period.• Stronger evidences are needed to support the application of relaxation-guided imagery as routine care in pediatric surgery.What is New:• To our knowledge, this is the first randomized study to investigate the efficacy of relaxation-guided imagery in reducing preoperative anxiety and postoperative pain within a single pediatric sample.• The present study provides stronger evidence in an area that is lacking in research.
Journal Article
Stress resets : how to soothe your body and mind in minutes
\"A clinical psychologist gives us 75 quick, scientifically proven techniques and exercises to manage stress and build resilience. Here's a promise that could not be more timely or needed: You can dial down your stress in just a few minutes, with no ponderous meditations, medications, or martinis required. Written by Dr. Jennifer L. Taitz, a clinical psychologist who specializes in teaching mindfulness-based behavioral skills to manage intense emotions and situations, Stress Resets provides 75 scientifically proven ways to improve how you respond to stress, both in the moment and the long run. There are accessible yet powerful exercises like dipping your face in ice water to quiet your body and mind; adopting a half smile to change your mood from the outside in; singing your irrational negative thoughts to reduce their believability; building a hope kit so you can remind yourself of what's possible in tough moments; and making a pie chart of your life to gain perspective. By incorporating these into your days, you can stop the cycle of obsessing, panicking, and avoiding and instead effectively approach what matters to you most. You'll also find stress buffers designed to build your resilience so you can navigate whatever comes your way. Through personal anecdotes, expert interviews, cutting-edge studies, and practical tips, you'll learn how to manage your emotions instead of the other way around. Stress Resets will not only change how you view your stress but also give you the hope and confidence you need to reset and ultimately change how you feel\"-- Provided by publisher.
Book
Nonlinear Quasi-Classical Model of Isothermal Relaxation Polarization Currents in Functional Elements of Microelectronics, Optoelectronics, and Fiber Optics Based on Crystals with Ionic-Molecular Chemical Bonds with Complex Crystalline Structure
In this article, the mechanism of relaxation polarization currents occurring at a constant temperature (isothermal process) in crystals with ionic-molecular chemical bonds (CIMBs) in an alternating electric field was investigated. Methods of the quasi-classical kinetic theory of dielectric relaxation, based on solutions of the nonlinear system of Fokker–Planck and Poisson equations (for the blocking electrode model) and perturbation theory (by expanding into an infinite series in powers of a dimensionless small parameter) were used. Generalized nonlinear mathematical expressions for calculating the complex amplitudes of relaxation modes of the volume-charge distribution of the main charge carriers (ions, protons, water molecules, etc.) were obtained. On this basis, formulas for the current density of relaxation polarization (for transient processes in a dielectric) in the k-th approximation of perturbation theory were constructed. The isothermal polarization currents are investigated in detail in the first four approximations (k = 1, 2, 3, 4) of perturbation theory. These expressions will be applied in the future to compare the results of theory and experiment, in analytical studies of the kinetics of isothermal ion-relaxation (in crystals with hydrogen bonds (HBC), proton-relaxation) polarization and in calculating the parameters of relaxers (molecular characteristics of charge carriers and crystal lattice parameters) in a wide range of field parameters (0.1–1000 MV/m) and temperatures (1–1550 K). Asymptotic (far from transient processes) recurrent formulas are constructed for complex amplitudes of relaxation modes and for the polarization current density in an arbitrary approximation k of perturbation theory with a multiplicity r by the polarizing field (a multiple of the fundamental frequency of the field). The high degree of reliability of the theoretical results obtained is justified by the complete agreement of the equations of the mathematical model for transient and stationary processes in the system with a harmonic external disturbance. This work is of a theoretical nature and is focused on the construction and analysis of nonlinear properties of a physical and mathematical model of isothermal ion-relaxation polarization in CIMB crystals under various parameters of electrical and temperature effects. The theoretical foundations for research (construction of equations and working formulas, algorithms, and computer programs for numerical calculations) of nonlinear kinetic phenomena during thermally stimulated relaxation polarization have been laid. This allows, with a higher degree of resolution of measuring instruments, to reveal the physical mechanisms of dielectric relaxation and conductivity and to calculate the parameters of a wide class of relaxators in dielectrics in a wide experimental temperature range (25–550 K).
Journal Article