Over 70% of people with tinnitus suffer from stress and sleep disturbances. In this context, learning specific relaxation techniques is a real asset to regain control over your tinnitus.

The origins of relaxation

Relaxation has its origins in both the East and the West. From oriental thought, it draws its basic principle which considers the mind and the body as inseparable. On the western side, as early as 1932, we find the first relaxation method created by Doctor Shultz. Shultz autogenous training uses a person’s autonomy and self-focus. The principle is to boost the force of thought to relax at any time thanks to a rigorous training protocol. Suggestive sentences are to be repeated to create a conditioning that will allow you to relax in all circumstances. Also in the 1930s, we also find Jacobson's progressive relaxation. The goal is always the same, except that this technique is more educational. By learning to identify the feelings of contraction and relaxation, you get rid of residual tension both in motion and at rest. Over time, a number of other relaxation techniques have developed. Many of them have been largely inspired by relaxation. Sophrology is a good example. Developed in the 1960s by neuropsychiatrist Alfonso Caycedo, it is based both on relaxation but also on tools such as breathing, simple body exercises or even positive visualization. From a more oriental point of view, the sophology is based on yoga from South India, Tibetan mediation and Japanese Zazen and adapts it to the Western world.

Relaxation within Diapason

As our approach is intended to be holistic (that is to say that we take the whole person into account), we have selected effective and easily achievable techniques. Knowing that the origins of tinnitus may be linked to an emotional shock, we could not overlook this plan. Indeed, a strong emotion can sometimes affect the body (in our case by the creation of tinnitus). Reconnecting to bodily sensations or even breathing provides muscular relaxation that calms the mind. Coherent breathing, popularized by Doctor David Servan-Schreiber, allows for example to generate emotional neutrality. This relaxation technique consists of breathing 6 times per minute for 5 minutes, which gradually synchronizes breathing with the heart rate. This synchronization creates a balance between the parasympathetic nervous system having a role in pleasant emotions (calm, well-being) and the sympathetic nervous system having a role in unpleasant emotions (danger, anxiety, stress). We also find square breathing. Coming from Pranayama (breath discipline), this simple breathing technique is ideal for beginners. It will allow you to relax both your body and your mind. Can be practiced at any time of the day, it is particularly effective before sleeping. In practice, this exercise is practiced in four times of equal duration (inspiration, suspension of full lung breath, expiration and suspension of empty lung breath). Diapason provides a whole toolbox allowing you to better manage difficult times. Thus, you will be brought to practice exercises inspired by both relaxation but also sophrology and hypnosis.

Relaxation allows you to get a moment of relaxation allowing you to distance your tinnitus. You learn to become aware of your breathing but also of your body. Complementing the various therapies offered by Diapason, relaxation has many advantages from both a psychological and physiological point of view.

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