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Your kids are demanding the latest video game, your boss wants that report done yesterday, and your spouse wants to know what’s for dinner. Stress is everywhere. If it’s getting the best of you, you might want to make like a downward-facing dog or a cobra and try yoga. This series of postures — sometimes named for mammals, fish or reptiles — and controlled breathing exercises have become a popular means of stress reduction.

Though the practice of yoga has been around for thousands of years in India, its popularity in the United States has grown steadily only over the last 100 years or so. Today yoga classes teaching the art of breathing, meditation and posing are offered nearly everywhere from trendy health clubs in big cities to community education classes in small towns.

What is yoga?

Yoga is part of the Hindu religion and a way of life. The ultimate goal of yoga is to reach complete peacefulness in your body and mind. While traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation, chances are you aren’t looking for a complete change in lifestyle but rather increased flexibility, relaxation or stress relief.

If that’s the case, then like most people in the United States, you’re interested in hatha yoga — a style of yoga designed to encourage a more flexible body and a calm mind.

Hatha yoga: The most popular form of yoga

Hatha yoga focuses on physical poses and controlled breathing. Several versions of hatha yoga exist. Which version you choose depends on your personal preferences. But all varieties of hatha yoga include two basic components — poses and breathing.

Poses
In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. More experienced yoga students might know many more, including more-advanced poses that require advanced stretching and twisting. Poses range from the seemingly easy, such as the corpse pose, which involves lying on the floor, completely relaxed, to the most difficult poses that take years of practice to master.

Remember that you don’t have to do every pose your instructor demonstrates. If a pose is uncomfortable, or you can’t hold it as long as the instructor requests, don’t do it. Good instructors will understand. Spend time sitting quietly, breathing deeply until your instructor moves the class on to another pose that’s more comfortable for you.

Breathing
Controlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that controlling your breathing can help you control your body and gain control of your mind.

You’ll learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves into your body and fills your lungs, or alternately breathing through one nostril.

Yoga, stress relief and other health benefits

Yoga offers a good means of relaxation and stress relief. Its quiet, precise movements focus your mind less on your busy day and more on the moment as you move your body through poses that require balance and concentration.

Other health benefits of yoga include:

• Increased flexibility. As you learn and refine new poses— such as touching your toes — you’ll find that each time you practice, you can reach a little farther. More range of motion means you’ll be less likely to injure yourself in other physical activities.
• Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory problems. Yoga can also be helpful when combined with other therapies for heart disease and high blood pressure. Yoga, when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood pressure levels.
• Weight loss. If you’re overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra pounds.
• Balance. Yoga classes tailored for elderly adults can help them stay steady on their feet and avoid falls and hip fractures.
• Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep better at night.
• Alzheimer’s caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and ability to cope and manage stress.

While you shouldn’t expect yoga to cure you, it can help some health conditions when combined with treatment recommended by your doctor. And if you’re perfectly healthy, yoga can be a good way to supplement your regular exercise routine.

Yoga risks

Yoga, overall, is considered safe if you’re generally healthy. Some yoga positions can put significant strain on your lower back and on your joints. See your doctor first if you have any joint problems or a history of low back or neck pain. You might want to avoid certain yoga positions depending on your condition.

Also see your doctor before you begin a yoga class if you have any of the following conditions, as complications can arise:

• High blood pressure that’s difficult to control
• A risk of blood clots
• Eye conditions, including glaucoma
• Osteoporosis

If you’re pregnant or nursing, yoga is considered generally safe. But avoid any poses that put pressure on your uterus, such as those that require you to twist at the waist. Some yoga classes are specifically tailored for pregnant women. Check with your obstetrician if you have any questions whether yoga is right for you and your baby.

How to find a yoga class

If you’ve decided to try yoga, look around for classes in your area to see what’s offered. You can also learn yoga from books and videos. However, individualized attention to your specific needs won’t be available with these teach-yourself methods.

When you find a class that sounds interesting, call and ask questions to get an idea of what to expect, including:

• What are the instructor’s qualifications? Where did that person learn yoga, and how long has he or she been teaching?
• Does the instructor have experience working with students with your needs or health concerns? If you have a sore knee or an aching shoulder, can the instructor help you find poses that won’t aggravate your condition?
• Is the class suitable for beginners? Will it be easy enough to follow along if it’s your first time?

Also find out what you need to bring to class. Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide this.

At the end of a yoga class, you should feel invigorated, yet calm. If this isn’t the case, talk to your instructor. He or she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs.

Tai chi (ti-CHE) is sometimes described as “meditation in motion.” Originally developed in China as a form of self-defense, this graceful form of exercise has existed for about 2,000 years. It’s becoming increasingly popular around the world, both as a basic exercise program and as a complement to other health care methods. Health benefits include stress reduction, greater balance and increased flexibility — especially for older adults.

What is tai chi?

Tai chi is a noncompetitive, self-paced system of gentle physical exercise. To do tai chi, you perform a defined series of postures or movements in a slow, graceful manner. Each movement or posture flows into the next without pausing.

Who is tai chi for?

If you’re trying to improve your general health, you may find tai chi helpful as part of your program. Tai chi is generally safe for people of all ages and levels of fitness. Studies have shown that for older adults tai chi can improve balance and reduce the risk of falls. Because the movements are low impact and put minimal stress on your muscles and joints, tai chi is appealing to many older adults. For these same reasons, if you have a condition such as arthritis or you’re recovering from an injury, you may find it useful.

Tai chi appears to offer both physical and mental benefits no matter what your age. It’s used to:

• Reduce stress
• Increase flexibility
• Improve muscle strength and definition
• Increase energy, stamina and agility
• Increase feelings of well-being

Tai chi hasn’t been studied scientifically until recently. Preliminary research shows that for older adults, in particular, practicing tai chi regularly may:

• Reduce anxiety and depression
• Improve balance and coordination, reducing the number of falls
• Improve sleep quality, such as staying asleep longer at night and feeling more alert during the day
• Slow bone loss in women following menopause
• Reduce high blood pressure
• Improve cardiovascular fitness
• Relieve chronic pain
• Improve everyday physical functioning

Types of tai chi

Like yoga, many styles of tai chi exist. Some of these styles include:

• Chen
• Hao
• Sun
• Wu
• Yang
• Zhao Bao

The intensity of tai chi varies somewhat depending on the style. For example, the Chen style may be more fast-paced than other styles. However, most styles are gentle and suitable for everyone. Talk to your doctor and tai chi instructor to make sure the style you’re using is appropriate for your physical capabilities.

Pros and cons

When learned correctly and practiced regularly, tai chi appears to be a very positive form of exercise:

• It’s self-paced and noncompetitive.
• You don’t need a large physical space or special clothing or equipment.
• You can do tai chi anytime, anyplace.
• It’s easy to do in groups as well as by yourself.
• You can add new movements as you become more proficient.

Because tai chi is slow and gentle, it has virtually no negative side effects. It’s possible you could strain yourself or “overdo” things when first learning, but with proper instruction, this shouldn’t pose a barrier to practicing tai chi.

How to learn tai chi

To gain the full benefits of tai chi and reduce the small risk of injury, learn the correct way to do the postures and movements. Strict attention to your body position and breathing are critical, so it’s best to study directly under a teacher rather than with a book or videotape. As you attend a series of classes, the instructor can give you personal guidance and correct any errors in your approach before they become habit. As you practice, you learn how to do tai chi without straining your muscles and joints.

Once you’re comfortable with the tai chi basics, you can do it by yourself. You may find it helpful to practice tai chi in the same place and at the same time every day. You’ll likely experience some health benefits right away, but they probably won’t be dramatic. Be patient. Health benefits accumulate over time.

You can find tai chi classes in cities throughout the United States. To locate a class in your community, contact your local senior center, YMCA or YWCA, health club or wellness center.

Although tai chi is generally safe, consider talking with your doctor before starting a new program. This is particularly true if you have any problems with your joints, spine or heart.

Relaxation techniques are a great way to help your quest for stress management. Relaxation isn’t just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life’s challenges on your mind and body.

Whether you have a lot of stress in your life or you’ve got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn’t hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.

Practicing relaxation techniques can improve how you physically respond to stress by:

• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Reducing the need for oxygen
• Increasing blood flow to major muscles
• Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

• Fewer physical symptoms, such as headaches and back pain
• Fewer emotional responses, such as anger and frustration
• More energy
• Improved concentration
• Greater ability to handle problems
• More efficiency in daily activities

Types of relaxation techniques

Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn’t matter which technique you choose. What matters is that you try to practice relaxation regularly.

There are several main types of relaxation techniques, including:

• Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
• Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
• Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other relaxation techniques include those you may be more familiar with, such as:

• Yoga
• Tai chi
• Music
• Exercise
• Meditation
• Hypnosis
• Massage

Relaxation techniques take practice

As you learn relaxation techniques, you’ll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment your muscles start to tense. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to reduce the negative impact of stress on your body and to experience a greater sense of calm in your life.

And bear in mind that some people, especially those with significant psychological problems and a history of abuse, may experience feelings of emotional discomfort during relaxation exercises. Although this is rare, if you experience emotional discomfort during relaxation exercises, stop what you’re doing and consider talking to your health care professional.

Relaxation techniques are a great way to help your quest for stress management. Relaxation isn’t just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life’s challenges on your mind and body.

Whether you have a lot of stress in your life or you’ve got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn’t hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.

Practicing relaxation techniques can improve how you physically respond to stress by:

• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Reducing the need for oxygen
• Increasing blood flow to major muscles
• Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

• Fewer physical symptoms, such as headaches and back pain
• Fewer emotional responses, such as anger and frustration
• More energy
• Improved concentration
• Greater ability to handle problems
• More efficiency in daily activities

Types of relaxation techniques

Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn’t matter which technique you choose. What matters is that you try to practice relaxation regularly.

There are several main types of relaxation techniques, including:

• Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
• Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
• Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other relaxation techniques include those you may be more familiar with, such as:

• Yoga
• Tai chi
• Music
• Exercise
• Meditation
• Hypnosis
• Massage

Relaxation techniques take practice

As you learn relaxation techniques, you’ll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment your muscles start to tense. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to reduce the negative impact of stress on your body and to experience a greater sense of calm in your life.

And bear in mind that some people, especially those with significant psychological problems and a history of abuse, may experience feelings of emotional discomfort during relaxation exercises. Although this is rare, if you experience emotional discomfort during relaxation exercises, stop what you’re doing and consider talking to your health care professional.

Relaxation techniques are a great way to help your quest for stress management. Relaxation isn’t just about peace of mind or enjoying a hobby. Relaxation is a process that decreases the wear and tear of life’s challenges on your mind and body.

Whether you have a lot of stress in your life or you’ve got it under control, you can benefit from learning relaxation techniques. Learning basic relaxation techniques isn’t hard. Explore these simple relaxation techniques to get you started on de-stressing your life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But that means you may miss out on the health benefits of relaxation.

Practicing relaxation techniques can improve how you physically respond to stress by:

• Slowing your heart rate
• Lowering blood pressure
• Slowing your breathing rate
• Reducing the need for oxygen
• Increasing blood flow to major muscles
• Reducing muscle tension

You may also gain these overall health and lifestyle benefits from relaxation techniques:

• Fewer physical symptoms, such as headaches and back pain
• Fewer emotional responses, such as anger and frustration
• More energy
• Improved concentration
• Greater ability to handle problems
• More efficiency in daily activities

Types of relaxation techniques

Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, you can also learn some on your own. Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. It doesn’t matter which technique you choose. What matters is that you try to practice relaxation regularly.

There are several main types of relaxation techniques, including:

• Autogenic relaxation. Autogenic means something that comes from within you. In this technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind to help you relax and reduce muscle tension. You may imagine a peaceful place and then focus on controlled, relaxing breathing, slowing your heart rate, or different physical sensations, such as relaxing each arm or leg one by one.
• Progressive muscle relaxation. In this technique, you focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation, and you become more aware of physical sensations. You may choose to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.
• Visualization. In this technique, you form mental images to take a visual journey to a peaceful, calming place or situation. Try to use as many senses as you can, including smells, sights, sounds and textures. If you imagine relaxing at the ocean, for instance, think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.

Other relaxation techniques include those you may be more familiar with, such as:

• Yoga
• Tai chi
• Music
• Exercise
• Meditation
• Hypnosis
• Massage

Relaxation techniques take practice

As you learn relaxation techniques, you’ll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment your muscles start to tense. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself. Stay motivated to reduce the negative impact of stress on your body and to experience a greater sense of calm in your life.

And bear in mind that some people, especially those with significant psychological problems and a history of abuse, may experience feelings of emotional discomfort during relaxation exercises. Although this is rare, if you experience emotional discomfort during relaxation exercises, stop what you’re doing and consider talking to your health care professional.

Is your glass half-empty or half-full? How you answer this age-old question may reflect your outlook on life and whether you’re optimistic or pessimistic.

In fact, studies show that these personality traits —optimism and pessimism — can affect how well you live and even how long you live.

Need an attitude adjustment? Find out how to reduce your stress by halting negative thoughts and practicing positive self-talk.

Be positive: Live longer, live healthier

Self-talk is the endless stream of thoughts that run through your head every day. These automatic thoughts can be positive or negative. If the thoughts that run through your head are mostly negative, your outlook on life is likely pessimistic. If your thoughts are mostly positive, you’re likely an optimist.

Some of your self-talk comes from logic and reason. Other self-talk may arise from misconceptions that you create because of lack of information. 

Researchers continue to explore the effects of optimism on health. The health benefits optimism may provide are:

• Decreased stress
• Greater resistance to catching the common cold
• A sense of well-being and improved health
• Reduced risk of coronary artery disease
• Breathing easier if you have chronic obstructive lung disease, such as emphysema
• Improved coping ability for women with high-risk pregnancies
• Living longer
• Better coping skills

It’s unclear why optimists experience these health benefits. But one theory is that having a positive outlook enables you to cope better with stressful situations, which reduces the effects of stress on your body.

How to put a positive spin on negative thoughts

Self-talk — the inner monologue sometimes referred to as automatic thinking — can be positive or negative. When the theme of your self-talk is mostly negative, your own misperceptions, lack of information and distorted ideas have overpowered your capacity for logic and reason. But if you weed out misconceptions and irrational thinking and challenge them with rational, positive thoughts, your self-talk will gradually become realistic and self-affirming.

Some common forms of irrational thinking are:

• Filtering. You magnify the negative aspects of a situation and filter out all of the positive ones. For example, you had a great day at work. You completed your tasks ahead of time and were complimented for doing a speedy and thorough job. But you forgot one minor step. That evening, you focus only on your oversight and forget about the compliments you received.
• Personalizing. When something bad occurs, you automatically blame yourself. For example, you hear that an evening out with friends is canceled and you assume that the change in plans is because no one wanted to be around you.
• Catastrophizing. You automatically anticipate the worst. You refuse to go out with friends for fear that you’ll make a fool of yourself. Or one change in your daily routine leads you to think the day will be a disaster.
• Polarizing. You see things only as either good or bad, or black and white. There is no middle ground. You feel that you have to be perfect or you’re a total failure.

You can learn to turn negative thoughts into positive ones. The process is simple, but it takes time and practice.

Throughout the day, stop and evaluate what you’re thinking. If you find that your thoughts are negative, try to find a way to put a positive spin on them.

Start by following one simple rule: Don’t say anything to yourself that you wouldn’t say to anyone else.

Examples of typical negative self-talk and how you might apply a positive twist include:

Practice makes perfect

If you tend to have a negative outlook, don’t expect to become an optimist overnight. But eventually your self-talk will automatically contain less self-criticism and more self-acceptance.

Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you’re able to handle everyday stress in a realistic and constructive way. That ability may contribute to the widely observed health benefits of being an optimist.

Meditation techniques have been practiced for thousands of years. Originally the goal was to help individuals deepen their understanding of the sacred and mystical forces of life. And for many, meditation continues to be a spiritual and religious practice. Variations of meditative practice are found in all of the world’s religions.

But for a growing number of people, meditation is about stress reduction. So how do you meditate and where do you find the inspiration to quiet your mind? Follow these steps to explore different types of meditation.

What is meditation?

Meditation is a complementary and alternative medicine (CAM) practice that falls under the category of mind-body techniques. These types of therapies strengthen communication between your body and your mind. Other types of mind-body techniques include support groups, hypnosis, biofeedback, and creative outlets such as art, music or dance therapy.

While there are different paths to meditation, in general, when you’re meditating, you’re concentrating. The focus of your concentration can be anything — an object, a sound or even your own breathing. The goal of meditation is to focus on the moment, clearing away your worries.

Can meditation help you achieve stress reduction?

Meditation is used by people who are perfectly healthy as a means of stress reduction. But if you have a medical condition that’s worsened by stress, you might find the practice valuable in reducing the stress-related effects of allergies, asthma, chronic pain and arthritis, among others.

Can meditation help relieve the symptoms of other medical conditions?

Meditation isn’t typically used in place of traditional therapies, such as medications your doctor prescribes. Instead, you might use meditation to supplement your other treatments. Medical research into meditation is limited, and the validity of some studies has been questioned. Keeping that in mind, some research shows that meditation may be beneficial for certain conditions when used along with medications or other interventions recommended by your doctor, including:

• Anxiety
• Depression
• Stress
• High blood pressure
• Heart disease

What are the different types of meditation?

Several different forms of meditation exist. Meditation can involve movement or complete stillness. Here are some different types of meditation.

Concentration meditation: Calming your mind

Concentration meditation involves focusing your attention on a single object. Objects of meditation can include your breathing, an image you visualize in your mind or a real image you look at, such as a candle flame or sacred icon. One purpose of concentration meditation is to help you focus your attention and concentrate. If you have a lot on your mind and find you’re having trouble concentrating in your everyday life, take a break to meditate and return to your project refreshed. Here are some examples.

• Breathe deeply. If you’re a beginner, consider starting with this technique. Breathing is a natural function that you won’t have to consciously learn. You simply pay attention to your breathing — how it feels when air enters or leaves your nostrils. Don’t follow it down to your lungs. When you feel your attention wander, gently return your focus to your breathing.
• Scan your body. When using this technique, you’ll focus your attention on sensations, such as pain, tension, warmth or relaxation in different parts of your body. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
• Repeat a sacred name or phrase. A mantra is the name of a sacred deity or a sacred phrase that you repeat silently or aloud. You can create your own mantra, if you’d like. Mantras are the building blocks of transcendental meditation. Examples of religious mantras include a Jesus prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Tibetan Buddhism.
• Exercise your imagination. A related practice is guided imagery, in which someone’s voice, whether taped or live, directs you through a visualization exercise. Once you reach a state of deep relaxation, most likely through meditation, you create a visual image of whatever the person directing the exercise suggests. Perhaps it’s a peaceful place, such as a garden, where you feel calm and safe.

Meditation in motion: A conscious blend of body and mind

Meditation that includes movement can be spontaneous and free-form or involve highly structured, choreographed, repetitive patterns. This type of meditation may be particularly helpful if you find it hard to sit still. The following are examples:

• Yoga. Yoga involves a series of postures, during which you pay special attention to your breathing — exhaling during certain movements and inhaling with others. You can approach yoga as a way to promote physical flexibility, strength and endurance or as a way to enhance your spirituality.
• Tai chi. Tai chi involves gentle, deliberate circular movements combined with deep breathing. As you concentrate on the motions of your body, you develop a feeling of peace and tranquility.
• Qi gong. This technique arises from ancient China. Similar to yoga and tai chi, it integrates physical postures, breathing techniques and focused attention.
• Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere — in a tranquil forest, on a city sidewalk or even inside a building where you work. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words such as “lifting,” “moving” and “placing” as you lift each foot, move your leg forward and place your foot on the ground. You can substitute other words if you like. Some people prefer to signal the beginning and end of a walking meditation with a ritual, such as the ringing of a bell, a ceremonial bow, silent prayer or spoken words of thankfulness.
• Sufi walking or dancing. A form of moving meditation that developed in medieval Islam, you’ll walk or dance in a rhythmic fashion while chanting. From the Islamic perspective, the intent of the chant is to focus your mind on a specific quality of God, or Allah. If you’re Muslim and want to focus on strength and courage, you could walk or dance with forceful steps, arms swinging, and chant “Allah akbar,” meaning “God is great.” You can merge this meditation technique with any faith tradition and focus on any sacred object or deity. If you don’t consider yourself spiritual or religious, you could focus on an aspect of a phenomenon, such as birth or nature, and chant words or phrases symbolic of that phenomenon.

Soothing your spirit: Reflection on meaning and purpose in your life

Do you find that you feel more hopeful after attending a worship service? Do you enjoy taking time to read a daily meditation? Many people find that taking the time to sing, pray, read and reflect on the meaning and purpose of life with like-minded people helps them face life’s challenges. Consider these examples:

• Engage in prayer. The best known and most widely practiced example of meditation is prayer. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources. You may also consider joining a prayer group.
• Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
• Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object. The adoration of the Holy Eucharist is an example found in Roman Catholicism.

Getting started

Meditation can calm your mind, relax your body and soothe your spirit. If you’re interested in meditation, consider these suggestions as you get started:

• Select a meditation technique that fits your lifestyle and belief system. Many people build meditation into their daily routine. For example, you can start your day with a prayer or take a 15-minute walking meditation break in the afternoon. At the end of your workday, you may find inner peace by attending a yoga or tai chi class at your community center.
• Set aside some time. Start with 5-minute meditation sessions once or twice a day and work up to 20 minutes each time. Unless you have an excellent innate sense of time, keep a clock nearby and glance at it occasionally, or set an alarm that’s not jarring when it goes off.
• Keep trying. Be kind to yourself as you get started. If you’re meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you’re focusing on. You can use an image to bring yourself back to your focus if you’d like. Try this: Picture balloons floating away with your thoughts, or imagine your thoughts as pigeons and mentally clap your hands to get them to fly away. Apply this technique to your worries.
• Make meditation part of your life. Many people prefer to start and end their day with a period of meditation. Others prefer to take meditation breaks during the day. Experiment and you’ll likely find out what works best for you.

Meditation is simple and inexpensive. It requires only your time and effort, and the risks are minimal. If you’re interested in stress reduction, give meditation a try.

You might think of a massage as a luxury found in exotic spas and upscale health clubs. But did you know that massage, when combined with traditional medical treatments, can reduce stress and promote healing in people with certain health conditions?

During a massage, a therapist manipulates your body’s soft tissues — your muscles, skin and tendons — using his or her fingertips, hands and fists. Massage can be performed by several types of health care professionals, such as a massage therapist, physical therapist or occupational therapist. Several versions of massage exist, and they’re performed in a variety of settings.

A massage may make you feel relaxed, but it isn’t likely to cure everything that ails you. And, if performed incorrectly, it could hurt you. Learning about massage before you try one can help ensure that the experience is safe and enjoyable.

Health benefits of massage

Massage can relieve tension in your muscles, and most people use it for relaxation, relief of stress and anxiety, or to reduce muscle soreness. Massage can also cause your body to release natural painkillers, and it boosts your immune system.

While more research is needed to confirm the benefits of massage, some studies have found it helpful for:

• Anxiety. Massage reduced anxiety in depressed children and anorexic women. It also reduced anxiety and withdrawal symptoms in adults trying to quit smoking.
• Pain. Pain was decreased in studies of people with fibromyalgia, migraines and recent surgeries. Back pain also might be relieved by massage. However, back pain study results have been contradictory, and more research is required.
• Labor pain. Massage during labor appears to reduce stress and anxiety, relax muscles and help block pain.
• Infant growth. Massage encouraged weight gain in premature babies and reduced the number of days they stayed in the hospital.
• Children with diabetes. Children who were massaged every day by their parents were more likely to stick to their medication and diet regimens, which helped reduce their blood glucose levels.
• Sports-related soreness. Some athletes receive massages after exercise, especially to the muscles they use most in their sport or activity. A massage might help increase blood flow to your muscles and may reduce muscle soreness after you exercise.
• Alcohol withdrawal. Massage during withdrawal from alcohol has shown benefits when combined with traditional medical treatment by increasing feelings of support, safety and engagement in the therapy.
• Immune system. People with HIV who participated in massage studies showed an increased number of natural killer cells, which are thought to defend the body from viral and cancer cells.
• Cancer treatment. People with cancer who received regularly-scheduled massage therapy during treatment reported less anxiety, pain and fatigue.
• Self-esteem. Because massage involves direct contact with another person through touch, it can make you feel cared for. That special attention can improve self-image in people with physical disabilities and terminal illnesses. And using touch to convey caring can help children with severe physical disabilities

Risks of massage

Massage is generally safe as long as it’s done by a trained therapist. But massage isn’t for everyone. And for some people it can even be dangerous. Discuss massage with your doctor before making an appointment if you have:

• Burns or open wounds on the area to be massaged
• Had a recent heart attack
• Cancer — you’ll want to avoid direct pressure on the tumor area
• Deep vein thrombosis
• Unhealed fractures
• Rheumatoid arthritis in the area to be massaged
• Severe osteoporosis

In addition, talk to your doctor before getting a massage if you’re pregnant.

Massage done properly rarely leads to severe injuries. Ask your massage therapist about his or her training and qualifications — some states require licensing. And if any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage. In rare circumstances, massage can cause:

• Internal bleeding
• Nerve damage
• Temporary paralysis

Talk to your doctor and your massage therapist if you have any concerns about your risk of injury. Asking questions can help you feel more at ease.

What to expect during a massage

No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage. When you go for a massage, you can expect to:

• Answer a few questions. Your massage therapist will want to know what you want from your massage. Are you looking for help with a pulled muscle? Massage therapists will also want to know about any medical conditions you may have, so they can decide if massage is safe for you or how to make it safer.
• Disrobe. You’ll be asked to remove your clothes, or at least most of them. Your massage therapist should give you privacy while you take your clothes off and provide a robe or a towel to cover yourself. A good massage therapist will understand your modesty and keep you covered as much as possible throughout the massage. If taking your clothes off doesn’t sound relaxing or if you’re pressed for time, try a chair massage. These massages are conducted while you sit in a special chair that slopes forward so the massage therapist can work on your back. You keep your clothes on for this massage — it’s often done in the open, rather than in a private room.
• Be asked to lie down. Most massages will require you to lie on a padded table. Pillows or bolsters might be used to position you during the massage. This allows you to relax completely during the massage. Music usually plays softly while you’re massaged.
• Have oils and lotions used on your skin. Some massage therapists use oils or lotions to reduce friction while massaging your body. If you’re allergic to any ingredients commonly found in body oils and lotions, tell your massage therapist. He or she might have products without that ingredient. You may opt not to use oils and lotions.
• Never feel significant pain. Pain that’s more significant than momentary discomfort could indicate that something is wrong. If a massage therapist is pushing too hard, tell him or her to lighten the pressure. Your massage therapist will expect feedback from you to understand how best to massage you. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.
• Spend about an hour. Most table massages are about an hour, though some can be 30 minutes to 90 minutes long. It’s your preference.

A health care tool

For many conditions and injuries, massage may be a means to help you feel more relaxed and less anxious and to reduce pain. It’s one of several useful tools for managing your health, but it doesn’t take the place of standard medical treatment and exercise.

Have you ever been totally absorbed while reading a book, cooking or watching a movie? Did you zone out to the point where you didn’t notice what else was going on around you? If so, you’ve experienced a type of trance-like state or focused attention that’s similar to what happens to you during hypnosis.

Although its medical uses aren’t entirely understood, hypnosis, when provided by a certified hypnotherapist or other qualified clinician, appears to help with a variety of health conditions. These range from helping to control pain to easing the symptoms of asthma.

What is hypnosis?

Hypnosis, also referred to as hypnotherapy or hypnotic suggestion, is an altered state of consciousness. This state of consciousness is usually achieved with the help of a hypnotherapist and is different from your everyday awareness. When you’re under hypnosis:

• Your attention is more focused
• You’re more responsive to suggestions
• You’re more open and less critical or disbelieving

The purpose of hypnosis as a therapeutic technique is to help you gain more control over your behavior, emotions or physical well-being.

It’s not clear how hypnosis works. However, it appears to affect how your brain communicates with your body through nerve impulses, hormones and body chemicals, such as neuropeptides. Hypnotherapists say that hypnosis creates a state of deep relaxation and quiets the mind. When you’re hypnotized, you can concentrate intensely on a specific thought, memory, feeling or sensation while blocking out distractions. You’re more open than usual to suggestions, and this can be used to change your behavior and thereby improve your health and well-being.

Who is hypnosis for?

Hypnotherapy has the potential to help relieve the symptoms of a wide variety of diseases and conditions. It can be used independently or along with other treatments. For example, it’s one of several relaxation methods for treating chronic pain that has been approved by an independent panel convened by the National Institutes of Health.

According to preliminary studies, hypnotherapy may be used to:

• Change negative behaviors, such as smoking, bed-wetting and overeating
• Reduce fear, stress and anxiety
• Eliminate or decrease the intensity of phobias
• Treat pain during childbirth and reduce labor time
• Control pain during dental and surgical procedures
• Relieve symptoms associated with irritable bowel syndrome (IBS)
• Lower blood pressure
• Control nausea and vomiting caused by chemotherapy
• Reduce the intensity or frequency of headaches, including migraines
• Treat and ease the symptoms of asthma
• Hasten the healing of some skin diseases, including warts, psoriasis and atopic dermatitis

Although hypnosis may have the potential to help with a wide variety of conditions, it’s not a magic bullet. It’s typically used as one part of a broader, more comprehensive treatment plan rather than as a stand-alone therapy. Like any other therapy, hypnosis can be very helpful to some people and fail with others. It seems to work best when you’re highly motivated and your therapist is well trained and understands your particular problem.

Types of hypnosis

A variety of hypnotic techniques exist. The approach you choose depends on what you want to accomplish as well as your personal preferences. Your hypnotherapist may make a recommendation regarding the best technique for your particular situation.

For example, in one method a hypnotherapist leads you into hypnosis by talking in a gentle, soothing tone and describing images that create a sense of relaxation, security and well-being. While you’re under hypnosis, the hypnotherapist suggests ways for you to achieve specific goals, such as reducing pain or stress or helping to eliminate the cravings associated with smoking cessation.

In another technique, once you’re under hypnosis the hypnotherapist helps stimulate your imagination by suggesting specific mental images for you to visualize. This conscious creation of vivid, meaningful pictures in your mind is called mental imagery, and it’s a powerful way to help bring about what you want to achieve. For instance, hypnotherapists can help athletes visualize what they want to accomplish before they perform it physically, such as shooting baskets or hitting a golf ball.

Self-hypnosis is a third technique. A certified hypnotherapist teaches you how to induce a state of hypnosis in yourself. You then use this skill on your own to help yourself.

Although hypnotherapists, like other health care practitioners, each have their own style, expect some common elements:

• A typical session lasts from 30 to 60 minutes.
• The number of sessions can range from one to several.
• You generally bring yourself out of hypnosis at the end of a session.
• You can usually resume your daily activities immediately after a session.

Myths about hypnosis

If you’ve ever seen hypnotism used as entertainment in a stage act, you’ve probably witnessed several of the myths about hypnosis in action. Legitimate clinical hypnotherapy practiced by a qualified professional is not the same process as that performed on stage.

Myth: When you’re under hypnosis, you surrender your free will.
Reality: Hypnosis is a heightened state of concentration and focused attention. When you’re under hypnosis, you don’t lose your personality, your free will or your personal strength.

Myth: When you’re under hypnosis, the hypnotherapist controls you.
Reality: You do hypnosis voluntarily for yourself. A hypnotherapist only serves as a knowledgeable guide or facilitator.

Myth: Under hypnosis, you lose consciousness and have amnesia.
Reality: A small number of people who go into a very deep hypnotic state experience spontaneous amnesia. However, most people remember everything that occurred under hypnosis.

Myth: You can be put under hypnosis without your consent.
Reality: Successful hypnosis depends on your willingness to experience it. Even with voluntary participation, not everyone can be led into a hypnotic state.

How to choose a qualified professional

Hypnosis as a practice is not regulated in most states, so it pays to be very careful when selecting a therapist. Certified lay hypnotherapists are individuals who have completed 200 or more hours of training in hypnosis but don’t have additional professional health care training. Licensed health care professionals who practice hypnotherapy, such as psychologists, doctors and social workers, are trained in hypnosis in addition to their university training.

Apply the same care in choosing a hypnotherapist as you would a doctor. Ask someone you trust for recommendations. When you find a potential hypnotherapist, ask questions such as:

• Do you have training in a field such as psychology, medicine, social work or dentistry?
• Are you licensed in your specialty in this state?
• Where did you go to school, and where did you do your internship, residency or both?
• If you’re a lay hypnotist, how much training have you had and from what school?
• What professional organizations do you belong to?
• How long have you been in practice?
• What are your fees?

Risks of hypnosis

Hypnosis conducted under the care of a trained therapist is considered safe as a complementary and alternative medicine treatment. Adverse reactions, such as headache, dizziness and nausea, are uncommon and may be the result of poor technique. False memories may be implanted if your hypnotherapist uses leading questions or suggestions — avoid this type of hypnosis.

You’re a committed fitness fanatic looking to optimize your results. Or perhaps you’ve just begun your journey to improved health and want to establish a rounded fitness training routine. Regardless of your present level of physical fitness, it’s important to base your exercise goals upon these four primary elements of fitness.

1. Aerobic fitness

Any activity you do — from taking a walk to washing the dishes — requires oxygen. Regular aerobic fitness exercise increases your body’s ability to use oxygen. How well you use oxygen is termed your “aerobic capacity.” When your aerobic capacity is high, your heart, lungs and blood vessels efficiently transport and deliver large amounts of oxygen throughout your body.

Aerobic exercise helps you in your daily activities. It helps your heart, blood vessels, lungs and muscles complete routine tasks and rise to unexpected challenges, such as running to your car in pouring rain.

The key to achieving aerobic capacity is to find fitness training activities that you enjoy and can do regularly. You needn’t limit yourself to a single activity, such as running. Add variety and increase your motivation by trying different types of aerobic activity, such as dancing, bicycling or water aerobics. Aerobic exercise at least 10 minutes in length is required to obtain health benefits.

2. Muscular fitness

Muscular fitness refers to the strength and endurance of your muscles. The more fit your muscles are, the easier your daily tasks become, whether they include lifting groceries, raking the yard or pushing a vacuum cleaner.

Strength training can help you improve your muscular fitness. It also enables you to increase your body’s lean muscle mass, which helps with weight loss.

Training options include using free weights, resistance bands, weight machines or your own body weight to increase muscular strength and endurance. Fitness training that includes more than one option will help ensure greater overall muscular fitness.

3. Flexibility

Flexibility is the ability to move your joints through their full range of motion. You maintain your body’s flexibility through stretching. When you’re flexible, routine tasks, such as lifting packages, bending to tie your shoe and hurrying to catch a bus, are easier and less tiring.

Fitness training activities that lengthen your muscles increase your flexibility. One way to become more flexible is to include stretching exercises in your fitness routine. Yoga and tai chi, if performed correctly, can be effective for improving flexibility. No matter what type of stretching exercises you choose, make flexibility training an integral part of your fitness plan.

4. Stability and balance

Stability and balance are associated with your body’s core muscle strength — the muscles in your lower back, pelvis, hips and abdomen. These core muscles provide the support system for almost any activity or motion your body makes. They help you maintain stability and balance during your daily activities.

You can improve your stability and balance through core exercises that strengthen the muscles at the center of your body — the area around your trunk — where your center of gravity is located. A strong midsection helps combat poor posture and low back pain. It also helps prevent falls, especially in older adults.

Cover all 4 elements

Whether you create your own fitness training plan or work with a personal trainer, make aerobic fitness, muscular fitness, flexibility, and core strengthening for stability and balance a part of your overall exercise plan. Factoring in these four fitness elements can help you live a longer, healthier life.