Incorporating relaxation therapies alongside chiropractic adjustments may significantly reduce stress and promote well-being. Stress impacts the nervous system by activating the “fight or flight” response, leading to heightened cortisol levels, muscle tension, and disruptions in autonomic nervous system balance. Prolonged stress can overstimulate the sympathetic nervous system, leaving the body in a constant state of alertness, which may contribute to physical discomfort, poor sleep, and weakened immunity. Chiropractic care directly influences the nervous system by aiming to improve spinal movement and alignment, which can help improve communication between the brain and body, reduce nerve interference, and restore balance to the autonomic nervous system. Adding relaxation techniques may amplify these effects by calming the mind and promoting parasympathetic activation, making it a powerful combination for achieving holistic wellness. Building upon the principles from our previous “Seven Day Live Well Challenge,” here are several relaxation techniques to complement your chiropractic care.
PMR reduces stress by systematically tensing and relaxing muscle groups, promoting physical relaxation and body awareness. This technique helps release pent-up tension and signals the brain to shift into a more relaxed state. Try it if you’re struggling to sleep, and see if it works for you!
1. Massage: Massage therapy reduces stress by easing muscle tension and promoting blood circulation, which helps lower cortisol levels. The tactile experience also encourages the body to release endorphins, creating a sense of well-being and relaxation. Regular massage therapy helps reduce stress and supports spinal health, making it an excellent complement to chiropractic adjustments. If you’re looking for a way to incorporate massage into your wellness routine, consider booking a session at one of our locations.
2. Sauna: A sauna can enhance relaxation by promoting blood circulation, soothing sore muscles, and encouraging the body to release toxins. The heat helps to relax the body and ease tension, which may improve flexibility and support overall well-being. Combined with chiropractic care, regular sauna sessions may assist in alleviating the physical stress that accumulates in the body.
Some of our locations have a sauna in practice. Book a visit and experience the rejuvenating effects of sauna therapy today. Find a sauna near you.
3. Float Therapy: Float therapy, or sensory deprivation, involves floating in a tank filled with warm, salty water, providing a weightless experience. This therapy promotes relaxation by reducing external stimuli, calming the nervous system, and allowing the body to heal. Float therapy can help ease tension and stress, complementing chiropractic care by helping the body enter a deeply relaxed state. Try float therapy at one of our practices for a truly calming experience – find a location near you.
4. Yoga: Yoga combines gentle movements, controlled breathing, and mindfulness to release tension in the body and calm the mind. Regular practice balances the nervous system, alleviates muscle tightness, and fosters mental clarity, making it a holistic stress reliever. Specific yoga poses, like child’s pose, downward dog, and forward folds, can be especially effective in releasing tension and promoting relaxation.
5. Deep Breathing Exercises: Deep breathing exercises, such as diaphragmatic or box breathing, counteract stress by engaging the parasympathetic nervous system. This slows the heart rate, reduces blood pressure, and promotes a calm mind. Paired with chiropractic care, deep breathing techniques may enhance relaxation and optimise the effects of spinal adjustments.
6. Meditation: Meditation reduces stress by calming the mind and promoting mindfulness, helping to break the cycle of racing thoughts and anxiety. By focusing on the present moment, meditation activates the relaxation response, lowering heart rate and cortisol levels for a sense of peace. This practice complements chiropractic care by enhancing the mind-body connection and promoting overall balance.
7. Journaling: Journaling helps reduce stress by providing an outlet for processing emotions and organising thoughts. By writing down worries or practising gratitude, journaling promotes mental clarity and fosters a sense of control and calm. This simple yet effective technique supports mindfulness, which is essential for maintaining the alignment and balance that chiropractic care promotes.
8. Sound Therapy: Journaling helps reduce stress by providing an outlet for processing emotions and organising thoughts. By writing down worries or practising gratitude, journaling promotes mental clarity and fosters a sense of control and calm. This simple yet effective technique supports mindfulness, which is essential for maintaining the alignment and balance that chiropractic care promotes.
9. Aromatherapy: Aromatherapy uses essential oils like lavender and chamomile, which have natural calming properties, to promote relaxation and stress relief. Inhaling these scents can activate the limbic system, influencing mood and triggering a state of calm. Incorporating aromatherapy into your relaxation routine can complement chiropractic care by enhancing relaxation and reducing the physical effects of stress.
10. Progressive Muscle Relaxation: While a balanced diet should provide essential nutrients, some may benefit from supplements, such as probiotics and Vitamin D, to address specific deficiencies and boost immune function.
Conclusion
Integrating these relaxation therapies into your lifestyle may amplify the benefits of your chiropractic adjustment program, leading to a more comprehensive approach to stress reduction and well-being. Whether through massage, yoga, deep breathing, or other techniques, each practice can help relax the body and mind, making it easier for chiropractic care to do its work. You’re setting yourself up for long-term wellness and balance by addressing both physical and mental stress.
If you’re ready to enhance your wellness journey, explore our available services at one of our practices and take the next step toward optimal health.
References
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Sheikh, S., Rostami, A., Shahbazi, A. et al. Clinical effectiveness of guided breathing exercises in reducing anxiety, stress, and depression in COVID-19 patients. Sci Rep 14, 26620 (2024). https://doi.org/10.1038/s41598-024-78162-3
Toussaint, L., Nguyen, Q. A., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-based complementary and alternative medicine : eCAM, 2021, 5924040. https://doi.org/10.1155/2021/5924040
Smyth, J. M., Johnson, J. A., Auer, B. J., Lehman, E., Talamo, G., & Sciamanna, C. N. (2018). Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients With Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial. JMIR mental health, 5(4), e11290. https://doi.org/10.2196/11290
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https://charlestonchirostudio.com/blog/reducing-stress-and-promoting-relaxation/
https://www.verywellmind.com/your-brain-and-binaural-beats-8681079?utm_source=chatgpt.com
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