Three of the Strangest (and Most Effective) Relaxation Techniques You’ll Ever Try

For many of you, things are about to sound a bit strange. They sure did to me at first, until I discovered a few of the most effective relaxation exercises that few people have even heard of.

I thought at the time meditation would never work for me. It just sounded so intriguing, though. This exercise has been practiced for over 5,000 years and every religion incorporates some version of it, so there must be something to it, I thought. One version involved simply getting comfortable, closing one's eyes, and repeating a simple word over and over, apparently offering practitioners the joys of complete relaxation and a sense of calm. Those monks in Tibet looked pretty relaxed and the Dalai Lama always seemed to be smiling, despite living in exile for almost 40 years at that time.

I had never felt calm in my life. Always an anxious kid who couldn't sit still in class and felt claustrophobic if I sat down for more than five minutes, the allure of a sense of calm had intrigued me since high school. In my mid-twenties, I knew anxiety and stress had already begun to take its toll over the years. Migraines. Back pain. Hives. Ulcers at 19 years old. Acid reflux. Asthma attacks. Chewing the blanket on my bed during sleep until it was shredded (no, I'm not kidding). But meditation just wouldn't cut it. Not that I didn't try over and over again. My mind just wouldn't let me sit still for more than a few minutes, never mind keep intruding thoughts out of my head. I had read that reducing stress was important to health, however, so I kept looking for an answer.

Then came the Internet seeping into the relative mainstream in the early to mid-90's. Web browsers like Netscape allowed casual users to search for topics and "surf" around and look at web pages. Back then, the Net seemed to be mostly about email, porn sites, early users of AOL, first generation attempts at corporate advertising, and a lot of, let's say, "niche" communities, often selling their wares on rudimentary websites. One of those communities was the New Age crowd. The New Age Movement, an early embracer of the Internet, is "a social collective phenomenon and a spiritual nature movement that seeks universal truth through the Oneness of Humanity. It combines aspects of spirituality, cosmology, esotericism, complementary and alternative medicine, various religious practices, and environmentalism." (1) They seemed to discuss energy, collective consciousness, and inter-connectedness on their websites a lot, I noticed.

While I was surfing around the Internet looking for a solution to my relaxation dilemma, I came across something called a light-sound machine The product's website, which clearly had New Age written all over it (celestial pictures of stars and planets, people wearing space-age glasses, and products with flashing lights and lots of buttons) advertised a product that promised to leapfrog the years of practice demanded by meditation and quickly place the user into a completely relaxed - or "altered" - state, wherein someone actually feels like they are floating outside of their own body. The website talked about the concepts of brainwave entrainment, audio-visual stimulation (AVS), Ganzfield, soundscapes, and binaural beats.

Weird, right?

I couldn't resist. Within a few minutes I made my first Internet purchase in 1996: a light-sound machine.

Of course I couldn't wait more than ten minutes to use it when it arrived. The box included a metal unit that looked like a cassette player from the 1970's, headphones and eye shades with LED lights on the inside of them. I read the brief instructions, set my desired program on the unit (a "theta-alpha relaxed state" program for 30 minutes, whatever that meant), put the headphones and eyeglasses on, and pushed the start button. I could hear a faint beat in the headphones and, with closed eyes, saw flashing lights through my eye lids. I tried to breathe deeply from my abdomen (per the instructions) and counted 1-2-3-4, and so on. Within about 15 minutes I was more relaxed than I had ever been in my life. I couldn't really tell if I was awake or asleep and dreaming.

Too good to be true?

Let's Back Up: How We Can Measure Activity in Our Brains - Without All (Ok, Most of) the Science Speak

Most adults who have undergone typical physical exams at the doctor's office are familiar with an EKG (or ECG) test. An EKG test, during which the doctor places several electrodes on our bodies, measures the electrical activity of the heart, can detect abnormal rhythms of or damage to the heart muscle. Accepting that measuring electrical activity of the heart can measure conditions of the heart is mainstream healthcare; the EKG test is central to cardiology.

Our brains produce electrical activity that can be measured as well, though most people have not undergone the test to measure brain activity, known as an EEG (with the exception of epileptic, seizure or brain injury patients). Like an EKG, electrodes are used, placed on the scalp with a conductive substance (like a gel) to measure electrical activity resulting from currents reflecting activity in our brains (I have not included a discussion here about the standard locations to measure various activity levels).

This activity can be shown graphically as waves at a certain "speed," known as frequency.(2) As you might guess, the less activity in our brains (such as when we're drowsy), the slower the waves generated; the more activity, (such as when we're anxious), the faster the waves. Our brains are working with more intensity, creating more electrical activity, and we can measure that with an EEG. The EEG test, in fact, was first used on humans back in 1920. The list below demonstrates the perceived emotional state that is related to a particular frequency and the name of associated wave pattern.

Brain Activity States That Can be Shown as Waves on a Computer Screen Measured by an EEG

Wave Type----Frequency (Hz)-----Emotional State

Delta-----up to 3-----Slow wave sleep, babies' normal state

Theta-----4 - 7------Dreams, mental imagery, deep meditative states

Alpha------8 - 12-----Relaxed awareness, meditative states (while awake)

Beta----12 - 30-----Active or busy thinking, anxiety, tense

Gamma----Above 30------Hyper-alert, higher mental activity

Here's Where it Gets Even More Interesting.

We can actually move the activity of our brains - and therefore change our emotional states - towards a certain frequency (say, a lower, more relaxed one) to match that of an outside stimulus, such as a repetitive sound or a visual cue like a flashing light at a certain frequency (again, similar to speed for purposes of this article).

There is one related auditory phenomenon with which all of us are familiar: music. Daniel J. Levitin in his recent fascinating book, "This is Your Brain on Music," discusses how music and its numerous technical components - whether the compositions are by the Beatles, Mozart, Metallica, Aretha Franklin or Stevie Wonder, among many others - significantly impact the complex regions of our brain. (3) We all can relate to hearing a certain song from our past and - suddenly - certain emotions come up. If one enjoys rock music, a listener can feel "pumped up" and energized by the music's loud, hard charging beats. As music and healing expert, Steven Halpern, explained to me, humans have been using sounds and beats for 25,000 years to alter states of consciousness.

Some Relaxation Tools Enable Us to Actual Target a Certain State of Emotion

Through several audio and visual tools, we can actually coax our brains into a certain emotional state, such as relaxation. As discussed, we accomplish this by using repetitive sounds and visual stimuli that are set at a certain frequency, such as at a "theta" speed. The first way to simply accomplish this is through a concept known as "binaural beats," a complicated auditory phenomenon that takes place in our brains. Binaural beats occur when someone wears headphones and tones at slightly different frequencies are played in each ear. Our brains, however, will mix the two different beats into one. If the binaural beat is set to a certain frequency, our brainwaves will synchronize with those sounds (the technical term is "brainwave entrainment," a term that initially made me think of science fiction and Stanley Kubrick's haunting movie, "A Clockwork Orange"). However, binaural beat recordings, which can include sounds of nature over them, have been shown to bring about states of relaxation. (4) Using this type of product is as easy as buying a CD and listening to it with high quality headphones.

By adding strobe lights to binaural beats, we create the light-sound machine that I initially mentioned was my entrée into the world of relaxation tools. This represents the second of the relaxation tools I review in this article. These products, sometimes called "mind machines," use audio-visual stimulation (AVS) to bring about various states, such as relaxation, attention and sleep. They include goggles which the user wears with his or her eyes closed; the effect is the same through the eyelids and would actully be extremely uncomfortable if one's eyes were kept open. AVS devices allow the user to select various programs focused on states of emotion or mood. Research has been conducted on light-sound machines and their positive impact on children with learning disabilities, impulsive behaviors, and anxiety. (5) It should be noted that flashing lights may not be appropriate for everyone. In fact, people with photosensitive epilepsy and other nervous disorders may experience seizures when using such as device (one source notes that one in 10,000 people using such a device may experience a seizure using the device.)

A third tool to bring about a state of relaxation is not much different than the sound-based tools discussed above, but I would like to profile a prominent cancer specialist in Manhattan who uses relaxation tools (along with advice on nutrition, supplements and other wellness modalities) together with mainstream treatment with his cancer patients. Mitchell Gaynor, M.D., a cancer specialist and Clinical Professor of Medicine at the Weill-Medical College of Cornell University, has used an "integrative" approach to cancer for 15 years. He discusses this approach in his 2003 book, "The Healing Power of Sound: Recovery from Life-Threatening Illness Using Sound, Voice, and Music."

Gaynor's relaxation tool of choice? The metal (or crystal) singing bowl, which has aided Buddhist meditation, prayer and chanting for potentially thousands of years. By circling a bowl with a playing mallet, the bowl creates a rich blend of harmonic resonances and overtones. Along with simple meditative exercises, the long, droning sounds produced by the bowls can help bring about or intensify the meditative state discussed above. According to written reports, similar brain synchronization occurs when listening to the audio patterns of the bowls.

Gaynor discusses the stress reduction properties of the singing bowls, but in one article noted that "meditation with the bowls takes us outside of our own fears. And the patient at peace with himself puts up the best fight against cancer."(6) Due to the popularity of such approaches with patients, as well increasing scientific research demonstrating the health benefits of stress management approaches, many cancer programs have incorporated the techniques and tools that Dr. Gaynor has been using for over 15 years.

In this section, I'd like to recommend a few products for you to consider. For each of the three examples, I offer a "high-end" and "bargain" product option and information on where to purchase them. I have personally used these products and, in some cases, have met or interviewed the providers. I am not receiving any commissions on sales of products due to this article; I simply have benefited from and enjoyed using them. Also, they are not the only products available in these categories. The Internet allows us to conduct product research and comparison shopping like never before. Disclaimer: all of these products (and any meditative experience) can create powerful emotions, evoke long-forgotten memories, and generally be jarring to someone experiencing such a profound experience for the first time. I suggest you work with a health professional who understands such products and conduct extensive research on any of the products you're considering purchasing (check the various websites below for references).

Binaural Beat Products

Robert Monroe started conducting research on sound's impact on states of consciousness back in the 1950's, during a successful career in the radio broadcasting business. Monroe Products produces Hemi-Sync(R) audio products and its predecessor companies have been doing so since the early 1960's. Monroe also started a non-profit Institute in 1985, which provides numerous on and off-site educational programs. Product Recommendation. Introductory CD package from Monroe Products: "A Gateway Experience: Wave I - Discovery" This product covers a variety of topics. Price: $99.

Bargain Option: Head to iTunes and purchase a single track for $0.99 from White Noise Meditation's "Waterfall Entrainment" album. Take a look at the brain wave chart above a pick a track that sounds right for you based on the state of relaxation you wish to achieve. You can also purchase the whole album for under $8.00.

David Siever of Mind Alive has been developing AVS products since 1984. Based in Alberta, Canada, Dave and his team hold many professional training and learning programs on AVS technology. He also has conducted extensive, published research on the effectiveness of AVS to treat a variety of conditions, such as ADD/ADHD, anxiety, depression, insomnia, pain and others. I consider Dave Siever to be the person who has made the most extensive, research-based effort to bring light-sound technology into mainstream healthcare. Product Recommendation. The DAVID PAL^TM, an easy to use and small but comprehensive AVS device. Price: $260 plus shipping.

Bargain Option: MindPlace's Sirius Light and Sound Machine. MindPlace has been in the AVS business for almost 20 years. Small and compact, this product is a great and economical way to start your AVS relaxation program. Price: About $99 plus shipping. Check around the Internet for the best price.

My recommendation is that you research to check if you can attend a group session in your area. Some yoga studios, for example, hold singing bowl groups. (Drumming circles are another option, as they involve repetitive beats and focused attention.) You'll have a lot of fun at either event. You can pick up a singing bowl from literally hundreds of providers on the Internet. Prices range from less than $50 to more than hundreds of dollars to well over $1,000, depending on the materials used or whether it's an antique from Tibet. If your city or town has a New Age or Tibetan-themed store, it might be fun to visit it and purchase one there.

Bargain Option: Again, head to iTunes and purchase Steven Halpern's "Crystal Bowl Healing" album (all 15 tracks for under $10). Be sure to use high quality headphones, not the standard ones that generally come with most MP3 players. Halpern is one of the most prominent proponents of and experts on the healing properties of music. His website is rich with information on the healing properties of music and sound and his numerous books make for fascinating reading.

Stress has been connected to over 70% of all illnesses and creates up to 90% of visits to your doctor. It's essential that stress management is part of everyone's wellness program. The tools discussed provide additional support to achieve a relaxed state, especially for those who just can't make meditation work initially. I started by using these tools, and after time, I was able to get in a relaxed state without them through basic meditative exercises. I hope you have fun trying them out and also find them useful.

1. Wikipedia definition. 2. "Speed" does not officially equate to "frequency." I have used this informal comparison to describe in lay language what lower and higher frequency brainwaves represent. The frequency of a wave actually is equal to the speed of the wave divided by the length of the wave. 3. Daniel J. Levitin. This Is Your Brain on Music: The Science of a Human Obsession. New York: Dutton Adult, 2006. 4. See the non-profit Monroe Institute's Research Section <monroeinstitute.com/content.php?content_id=21> 5. See <mindalive.com/3_0.htm> 6. Hooper, Joseph. "The Music Man." Alternative Medicine. Nov/Dec. 2003.