Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation

Research suggests that multiple forms of relaxation training (e.g., progressive muscle relaxation, meditation, breathing exercises, visualization, and autogenics) can help individuals reduce stress, enhance relaxation states, and improve overall well-being. We examined three different, commonly used approaches to stress relaxation—progressive muscle relaxation, deep breathing, and guided imagery—and evaluated them in a head-to-head comparison against each other and a control condition. Sixty healthy undergraduate participants were randomized to one of the four conditions and completed 20 minutes of progressive muscle relaxation, deep breathing, or guided imagery training that was delivered by recorded audio instruction. Baseline and follow-up assessment of psychological relaxation states were completed. Physiological relaxation was also assessed continuously using measures of electrodermal activity and heart rate. Results showed that progressive muscle relaxation, deep breathing, and guided imagery all increased the state of relaxation for participants in those groups, compared to participants in the control group. In each case, the increase was statistically significant and although the groups did not differ on relaxation before training, all groups were significantly higher on relaxation after training, as compared to the control group. Progressive muscle relaxation and guided imagery showed an immediate linear trend toward physiological relaxation, compared to the control group, and the deep breathing group showed an immediate increase in physiological arousal followed quickly by a return to initial levels. Our results lend support to the body of research showing that stress relaxation training can be effective in improving relaxation states at both the psychological and physiological level. Future research could examine stress relaxation techniques in a similar manner using designs where multiple techniques can be compared in the same samples.

Effect of Viewing Real Forest Landscapes on Brain Activity

Benefits related to health promotion by getting closer to forests have received increasing attention in modern stressful society; however, evidence-based research about how our brain activity changes when we stay in a forest environment is limited. Thus, the goal of this study was to evaluate the influence of viewing real forest landscapes on the activity in the prefrontal cortex area of young women’s brains. The experiment included 29 women (age: 21.0 ± 1.4 years) and was executed in five forest and five urban areas. The participants stayed in the forest and urban areas and viewed each view for 15 min. While viewing scenery, they had the oxyhemoglobin (oxy-Hb) concentrations in the left and right areas of their prefrontal cortexes measured continuously. Viewing real forest landscapes was associated with a significantly lower oxy-Hb concentration in the right area of the prefrontal cortex than when seeing urban areas. In conclusion, viewing real forest landscapes substantially diminished oxy-Hb concentrations in the right area of the prefrontal cortex, which is linked to physiological relaxation.

Psychological and Physiological Relaxation Induced by Nature-Working with Ornamental Plants

Objective. Nature has a significant impact on general well-being. However, till date, little psychophysiological evidence is available on the benefits of nature-based activities in adults. The primary goal of this study was to determine the physiological and psychological benefits of horticultural activity in adults. The participants were instructed to perform the making of a flower basket (horticultural activity) and a computer task (i.e., control activity) was compared. Methods. A total of 40 Chinese females (mean age 22.2 ± 0.9 years) participated in this experiment. The Blood pressure, the State-Trait Anxiety Inventory (STAI), and the electroencephalograms (EEGs) were used to measure the participants’ psychophysiological responses. Results. Analysis of the STAI data showed a lower anxiety score after performing the horticultural activity than after performing the control activity. Furthermore, in the EEG evaluation, variations in the brainwaves were observed after both activities. Conclusions. The study results suggest that horticultural activity induced physiological and psychological relaxation in adults.

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.

Spectral EEG Features of a Short Psycho-physiological Relaxation

Short-lasting psycho-physiological relaxation was investigated through an analysis of its bipolar electroencephalographic (EEG) characteristics. In 8 subjects, 6-channel EEG data of 3-minute duration were recorded during 88 relaxation sessions. Time course of spectral EEG features was examined. Alpha powers were decreasing during resting conditions of 3-minute sessions in lying position with eyes closed. This was followed by a decrease of total power in centro-parietal cortex regions and an increase of beta power in fronto-central areas. Represented by EEG coherences the interhemispheric communication between the parieto-occipital regions was enhanced within a frequency range of 2-10 Hz. In order to discern between higher and lower levels of relaxation distinguished according to self-rated satisfaction, EEG features were assessed and discriminating parameters were identified. Successful relaxation was determined mainly by the presence of decreased delta-1 power across the cortex. Potential applications for these findings include the clinical, pharmacological, and stress management fields.