The sleep stages (11)

To understand the process of physical and mental relaxation is necessary to carefully study the different states the person transits when relaxing and thus understand the benefits that one can obtain from this practice.

Our brain emits a certain amount of electrical energy with a frequency measured in cycles per second. This rate varies according to the degree of activity of our conscious mind and can be measured using an encephalograph. When we are awake and active, the brain emits waves known with the name of beta, and these go from 14 to 21 cycles. Depending on the mental activity degree, when a person is very agitated, he will possibly be emitting beta waves around 19, 20 or 21 cycles.

When we are relaxed, with our eyes closed, but without being asleep, we will be emitting waves known by the name of alpha. These range from 7 to 14 cycles per second. When we are asleep, during the first stage of sleep, these waves become longer and slower as the sleep deepens and they are known as gamma waves, ranging from 4 to 7 cycles per second.

At the deepest stage of the sleep, we emit delta waves ranging from 0 to 4 cycles per second. Of course, 0 would indicate a dead brain with no mental activity, and therefore no living person reaches 0. Even an individual in a coma state emits delta waves.

This cycle from beta (awake), alpha (relaxed), gamma (sleep) to delta (the deepest sleep), we all go over it every night while we sleep, possibly about 8 to 10 times. We lay down in beta, then we relax and reach the alpha point that is the condition in which we are not asleep nor awake; then we reach the first levels of sleep and continue to deepen till reaching the delta levels. It is precisely at that delta level where dreams occur, and it is known as the phase of rapid eye movement. If we approach a person who is deeply asleep, we will notice that their eyelids move continuously. Due to this, it is called phase of the rapid movement of the eyes, and it is in this stage where the person dreams. Then we go back and go over this cycle in reverse.

From deep sleep in delta, we go back to gamma and continue till we reach the alpha level. There we will not be asleep nor awake, and some even wake up, go out briefly to beta, drink water, go to the bathroom and then repeat the cycle about eight or ten times each night. That is to say that we all transit through this cycle at night and we all dream, although many times we do not remember the dreams.

Of these four mind stages, we are interested in the second level, or the alpha level, since it is the most important for the physical and mental relaxation, as also for the development and mind control. Recent studies on the alpha level are being carried out by psychologists, psychiatrists, and scholars of human potential. In following articles, we will explain these discoveries, how we benefit from the practice of relaxation and what the alpha level represents.

The tension vicious cycle (10)

Vicious Cycle: A sequence of reciprocal cause and effect in which two or more elements intensify and aggravate each other, leading inexorably to a worsening of the situation

Many psychological problems of today's man as anxiety and depression, are generated through a sequence of negative attitudes or thoughts that feed the state of tension, creating a vicious circle.

Most anxious people feel good in the morning on waking up, but as the pressure builds up for the rest of the day, they feel tenser. By 3 or 5 pm they have accumulated so much tension that they can not even enjoy the supper quietly with their family. Later, watching television, listening to the radio or at bedtime, they experience all kinds of physical discomfort such as heartburn, muscle tension in the chest, headache or back and a general feeling of discomfort. In other words, the person can not relax.

During the day small difficulties and problems accumulate tension, and this translates into anxiety. Possibly already in the afternoon the person feels somewhat uncomfortable and begins to worry. Not only concerns about the current day's problems, but also the next day's ones, and consequently, worries about his future in general. It is here where the person fills himself with fears because he begins to doubt his ability to face and solve his problems.

Problems cause tension that creates a state of concern, and this becomes a vicious cycle. Instead of dissipating, it feeds itself, and at the end of the day, it will produce a state of anxiety that often becomes difficult to tolerate.

If we practice the relaxation exercises regularly, we can significantly reduce the level of tension and anxiety. Just as physical exercise prepares and strengthens muscles making it possible to carry out activities that would be impossible without proper training, so relaxation exercises help us develop a more enthusiastic and positive attitude towards life and empower us to manage more efficiently the emotional stress caused by the everyday problems.

Of course, the changes in the nervous system will not be visible like they would be visible in the muscles. Our nervous system won't be stronger or larger, but through the relaxation exercises, its functional capacity will benefit considerably.

The discoveries in the field of psychology indicate that people can exert control over many basic psychological processes, which have traditionally been considered automatic. Using techniques and the proper training, many people have learned to control the heartbeat, the blood pressure, body temperature, brain waves and other body functions.

Experiments have been performed to facilitate training: For example, to teach a person to control the heartbeats, he connects to a machine that shows him on a screen when the heart rate is accelerating and when it slows down. Through physical and mental relaxation it is possible to quickly learn to control these and other functions without the need for electronic devices.

That is why we give so much importance to the regular practice of relaxation and meditation exercises since they are our most effective weapon against tension and anxiety. There will always be problems to solve, but they are not the cause of anxiety and stress, but the way we handle and face those problems. The tension vicious cycle is entirely avoidable.