Getting Pregnant Naturally_ Healthy Choi - Winifred Conkling [32]
MASSAGE Massage offers a hands-on way of reducing stress. The technique—which involves soothing touch of the muscles, soft tissues, and ligaments of the body-stimulates blood circulation, slows the heart rate, and lowers blood pressure. It also stimulates the production of disease-fighting antibodies. Studies have found that massage reduces anxiety and stress-related hormones better than other muscle-relaxation techniques. And, instead of making you feel drowsy, it can actually increase your alertness.
You can learn massage techniques yourself, either by checking out a book from a local library or by taking a class. Consider couple’s massage, which is good for promoting relaxation, building intimacy, and getting both of you in the mood. You might also consider consulting a massage therapist, who should know a variety of techniques. Most states require licensing of massage therapists; if your state doesn’t have licensing, look for a therapist with certification from a professional organization. For information on state licensing requirements and a list of certified massage therapists in your area, call the National Certification Board for Therapeutic Massage and Bodywork at (800) 296-0664. You can also contact the American Massage Therapy Association, 820 Davis Street, Suite 100, Evanston, IL 60201, (708) 864-0123; or the American Oriental Bodywork Therapy Association, Glendale Executive Campus, 1000 White Horse Road, Vorhees, NY 08043, (609) 782-1616.
MEDITATION Though there are many different forms or traditions, meditation basically involves focusing your complete attention on one thing at a time. If you haven’t tried it, meditation can be harder than it sounds: The mind tends to wander, and it can be a real challenge to maintain concentration when faced with a barrage of distracting thoughts.
Meditation relieves stress because it is impossible to feel tense or angry when your mind is focused somewhere else. You can’t experience negative thoughts—or the physiological responses to those thoughts—if your mind is tuned in to a neutral stimulus.
Studies back up the idea that meditation promotes relaxation. Research done back in 1968 at Harvard Medical School found that when people practiced transcendental meditation (a type of mantra meditation) they showed physiological signs of deep relaxation: Their heart rate and breathing slowed, their oxygen consumption dropped by 20 percent, their blood lactate levels dropped, their skin resistance to electrical current increased, and their brainwave patterns showed greater alpha wave activity.
To experience the relaxing benefits of meditation, find a quiet place where you are not apt to be interrupted. Sit in a firm chair with your back as straight as possible, or lie down flat on your back on the ground. Then try one of the three basic types of meditation:
Mantra meditation involves repeating—either aloud or silently—a word (such as “peace” or “calm”), a syllable (such as “ommmm”), or a group of words (such as “safe and sound” or “I’m okay”) each time you breathe out.
Gazing meditation involves focusing both your attention and your gaze on an object such as a candle flame, a stone, or a flower. The object should be about one foot away from your face. Gaze at it rather than stare, keeping your eyes relaxed. Don’t try to think about the object in words, just look at it without judgment.
Breathing meditation involves focusing on the rise and fall of your breath. Draw a deep breath, focusing on the inhalation, the pause before you exhale, the exhalation, and the pause before you inhale. When you exhale, say to yourself “one.” Each time you complete a breath and exhale, count again, one