Evidence-Based Relaxation Techniques to Support Reproductive Wellness

Perhaps, you find that you are overly inundated with “busy”.  You are busy fulfilling the needs of your job, busy caring for children or perhaps, aging parents, busy supporting hubby and busy trying to manage your reproductive wellness to build fertility or soothe menopause.  Here are some evidence-based strategies that you may want to implement to help you find calm. 

It can seem like a blessing or a curse, technology!  Life dictates that we be immersed in our phones, tablets, or laptops day in and day out.  Working may leaving you feeling completely overwhelmed and exhausted at days end, leaving you with little to no energy to care for your needs or your overall wellbeing.  Simply put, relaxation needs to be part of your life, even if you just buy out a small amount of time to make this happen.  Here are a few evidence-based relaxation techniques that you can try implementing into your life, start with one and then later add one or two others to help you find balance. 

TAKING A BREAK FROM YOUR PHONE

We began our discussion talking about technology and how we can find ourselves immersed in our devices.  Studies have shown that excessive amounts of time spent on our devices, or the internet can result in higher levels of depression, depending upon how we utilize the time spent.[1]  So, when using devices like your smartphone or when visiting social sites on the internet, be conscientious about what you take in.  Consider not viewing things that might make you feel negative about yourself, or taking in news articles that are not unbuilding and not positive.  Doing so can help to lesson your anxiety levels. 

PROGRESSIVE MUSCLE RELAXATION

Progressive muscle relaxation is one technique that can help reduce stress. It involves tensing muscles as you breathe in and quickly releasing those muscles as you breathe out. Go through one set of muscles at a time so that each muscle group gets tensed and then relaxed.

One study found that 20 minutes of progressive muscle relaxation done Monday through Friday for 6 months led to significant reductions in cortisol, an indicator of stress. So progressive muscle relaxation may be an effective way to help you relax. [2]

LISTENING TO CALMING MUSIC

You have no doubt heard the saying; music calms the beast.  In no way are we beastly, but the truth holds that the right type of music can calm us when we are stressed.  According to one study listening to music prior to a stress outcome resulted in a faster recovery from that stressor.[3]  A friend once shared with me that part of her regime to strengthen her reproductive system for fertility was to listen to Classical music.  It worked for her.  So, consider Classical music, Smooth Jazz or whatever other type of relaxing music interest you the most. 

FLUSH OUT NEGATIVE THINKING

Negative thinking will only serve to cause you to feel anxious and stressed, quite the opposite of relaxed.  To help flush out negative thinking, work at expressing gratitude and being kind to yourself and others and extinguish the inner critical voice that stumps you.[4]  Ultimately, people will see you as someone positive and they too may be able to reflect your positive outlook.[5] 

TAKE A DEEP BREATH

When you pause and take a few deep breaths, you activate your parasympathetic nervous system, i.e., your “rest and digest” mechanism.[6]  So, just pause and breathe in and then out a few times, which will help to calm you.[7] 

 TAKE A NAP

If you are busy, you may be thinking, that you do not have time to nap.  However, napping can help to refuel and regenerate you, giving you more energy and fortitude to get through your day and accomplish more.[8]  The nap does not need to be long.[9]  Even a nap of 15-20 minutes can do more for you than any caffeinated beverage.  So, just as we once did when in kindergarten, revisit the nap.  Your body and your mind will no doubt thank you. 

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[1] Healthline: The Mental Health Effects of Being Constantly Online

[2] Stress Management:  Doing Progressive Muscle Relaxation

[3] Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM. The effect of music on the human stress response. PLoS One. 2013 Aug 5;8(8):e70156. doi: 10.1371/journal.pone.0070156. PMID: 23940541; PMCID: PMC3734071.

[4] Mass General Brigham McLean, 4 Ways to Stop Negative Thinking

[5] Fredrickson BL, Mancuso RA, Branigan C, Tugade MM. The Undoing Effect of Positive Emotions. Motiv Emot. 2000 Dec;24(4):237-258. doi: 10.1023/a:1010796329158. PMID: 21731120; PMCID: PMC3128334.

[6] Cleveland Clinic, Parasympathetic Nervous System (PSNS)

[7] The University of Toledo Counseling Center, Deep Breathing and Relaxation

[8] Wofford N, Ceballos N, Elkins G, Westerberg CE. A brief nap during an acute stressor improves negative affect. J Sleep Res. 2022 Dec;31(6):e13701. doi: 10.1111/jsr.13701. Epub 2022 Jul 18. PMID: 35851731; PMCID: PMC9786543.

[9] Dutheil F, Danini B, Bagheri R, Fantini ML, Pereira B, Moustafa F, Trousselard M, Navel V. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Sep 28;18(19):10212. doi: 10.3390/ijerph181910212. PMID: 34639511; PMCID: PMC8507757.

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