Meditation training helps patients with chronic illnesses ranging from AIDS to sleeping disorders reduce their symptoms and improve their quality of life, according to a new study.

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August 31, 2001

By Howard LeWine, M.D.
Harvard Medical School

How does this article relate to you?

This article describing the benefits of mindfulness-based stress reduction is pertinent to everyone. What types of mind and body relaxation techniques work best are just starting to be studied. The options are plentiful.

In this case, relaxation does not mean sitting on the couch, kicking off your shoes and dozing off for a nap. The mind-body relaxation process is active. Whether you choose deep breathing, visualization, meditation, yoga, tai chi or other techniques, the benefits of mind and body awareness abound.

While we are waiting on data that prove better long-term outcomes for chronic illness, the short-term improvements include reduced sensations of body tension, an increase in perceived mental clarity and more thoughtful responses to acute stressors.

What changes do you need to make?

If you are a beginner, the simplest place to start is relaxation breathing. My own technique is to concentrate on the exhale. First, slowly release all the air out of your lungs. Don't push it out. Let your chest muscles (front and back) go soft. Then, after all the air is out, feel the air start to come back in. Slowly let the air fill you, but don't overstretch it. Then let your chest muscles relax again to let the air out. I use a 6 count to let the air out and a 4 count to let the air back in.

Relaxation breathing is easy and fast. In a few minutes, you should feel less tense. Try it the next time you get stressed.

What can you expect in the future?

The desire to learn more and understand the benefits of the many different paths to healing is here to stay. Researchers are receiving more funding and support every year so that the best therapies rise to the top. In the future, we will not be debating what is conventional and what is alternative or complementary; we will have the evidence to support the proven approaches.

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