How to use relaxation for rheumatoid arthritis

Dia duit agus fáilte – that’s Irish for hello and welcome – to this RA blog post. Let’s learn about the benefits of relaxation for rheumatoid arthritis and other autoimmune diseases and how you can reduce and heal RA and chronic illness symptoms by practicing relaxation techniques.  

We all appreciate the opportunity for a little rest and relaxation; isn’t that what weekends and vacations are for? In the past decade or two, the challenge to find real relaxation has increased. Life seems busier, more frenetic and certainly more stressful than I remember it. (And I had four kids!)

If you have RA or another chronic disease, chances are you could reduce some of your symptoms by building a formal relaxation practice into your life.

You may be wondering about the benefits of relaxation for rheumatoid arthritis. Or, you’re curious what a relaxation practice looks like. Keep reading below for information as well as relaxation techniques you can easily use for rheumatoid arthritis.

A quick note about the photos in this post. I chose a selection of shots from various bodies of water I have visited – oceans, rivers, streams and lakes. The peace I find at the water’s edge never fails to soothe and relax me; I hope these photos fill you with that same peace.

What is relaxation for rheumatoid arthritis?

Practicing relaxation for rheumatoid arthritis and autoimmune disease is an intentional way of reducing stress, calming the mind and allowing the body time to replenish and rejuvenate. The more we practice relaxation techniques, the more at ease our bodies and minds will be. The symptoms of rheumatoid arthritis run the gamut from physical pain and swelling to brain fog and fatigue to depression and anxiety.

When we relax, blood flow increases and gives us more energy. Relaxation calms the mind and improves concentration, memory and decision making. Relaxation also slows heart rate, reduces blood pressure and relieves physical and mental tension. Practicing relaxation techniques also improves digestive function so we better absorb healing nutrients which will also soothe our symptoms.

In this article, I offer four simple and effective relaxation techniques for rheumatoid arthritis and chronic illness; choose the one that best fits your personality and lifestyle.

Six benefits of relaxation for rheumatoid arthritis

1. Improves concentration. One of the many RA symptoms is brain fog. Relaxation techniques allow your brain and mind to clear. 
2. Improves digestion. One way to reduce RA symptoms is to address the underlying impact of leaky gut. Relaxation often helps those who struggle with GI disorders, lessening pain and helping to manage intestinal irritability.
3. Soothes anger and frustration. These negative emotions exacerbate your RA symptoms and are damaging to your overall health. They cause tight muscles and pain. Relaxation techniques can help you feel calmer and less tangled in anger and frustration. Read this post. 
4. Eases symptoms of depression. When cortisol (the stress hormone) rises, is often correlates with a reduced amount of serotonin and dopamine which has been linked to depression. Relaxation reduces stress which means less depression. Read about depression here.
5. Improves sleep and reduces fatigue. Relaxation techniques, especially when combined with good sleep habits, contribute to a better night’s rest. Sleep & RA.
6. Reduces inflammation. Inflammation is at the root of rheumatoid arthritis other autoimmune diseases and reducing it is a primary goal for those of us who have live with these diseases. Stress can impact your body’s ability to fight off common illnesses, such as colds. Inflammation can build quicker when you’re stressed, which could alter your body’s immune response. With a weaker immune system and higher level of inflammation, you’re more likely to feel under the weather. Read more about inflammation.

Reduce stress first

Let’s be honest, most of us lead more stressful lives than we’d like. The simple fact that you have a life altering chronic disease is already stressful. Add to that, your job, family, commitments etc… When you are stressed, the first step to feeling better is to identify and address the cause. Seeking help from a mental health professional or counselor is a leap in the right direction. Please reach out for support.

Some effective ways to manage stress are developing emotional strength, feeling empowered, having a strong community of friends and family, and cultivating a positive frame of mind. In addition, here are nine concrete ways to reduce stress. 

8 steps to reduce stress

1. Move your body. Stress may not disappear but exercise reduces negative emotions, clears your head and allows you to manage life’s problems more calmly. A simple 20-30 minute silent walk, preferably in nature has been proven to reduce stress and improve overall wellbeing.

2. Take control. Every problem has a solution. Taking control is empowering and is crucial when seeking a solution that works for your needs. Read Self-empowerment & RA

3. Connection. Finding support from friends and family can reduce stress and help you see things differently. Hanging out with friends relaxes us and when we laugh with them, stress melts even more rapidly. If your friends aren’t supportive, it might be essential (for your health) to reduce the time you spend with them.

4. Take time for yourself. A massage or yoga class is a wonderful way to take time for yourself but not always practical. Perhaps going to the grocery store without kids or staying home alone with a book would serve your need for “me time.”

5. Challenge yourself. Set goals and challenges to engage your brain and focus your mind. It could be as simple as learning a new game or as big as changing jobs; stepping up to a challenge builds confidence. Greater confidence shrinks stress.

6. Break unhealthy habits. Using food, alcohol, cigarettes etc… as a way to cope with stress only creates bigger problems and more stress down the road. I write about breaking bad habits here.

7. Help others. Evidence shows that people who help others are more resilient. Read study. We can help in small and big ways – mow a neighbor’s grass while they’re away or work at the food bank every week. Find something that makes you happy and do that.

8. Be grateful. Maintain a gratitude journal – write down 3-5 things for which you’re grateful at the end of every day.

4 relaxation techniques to reduce RA symptoms

 Refresh throughout the day!

 Not only should we start our day feeling refreshed but we should continue to refresh at various points throughout our day! Schedule in 5 minutes a few times during your day to reduce stress levels and give your energy levels a boost. Here’s a few relaxation techniques that are quick and easy to do:

• Guided imagery
• Muscle relaxation
• Deep breathing
• Music

Guided imagery

Guided imagery uses mental images and sensations to enhance a person’s natural ability to thrive, change, or cope in various life situations. When we practice guided imagery, we intentionally set aside time to clear our minds, remove ourselves from the day’s challenges and put our own wellbeing at the top of our priority list (which is where it belongs.)

There are several ways to practice guided imagery. I use Insight Timer, an app that offers hundreds of guided imagery options, depending on your preference. The app is free and you can upgrade if you so choose. An added bonus – it also has loads of meditation, music, yoga and classes to choose from.

Another way to practice guided imagery as relaxation for rheumatoid arthritis and chronic illness is to create a place where you feel rested and relaxed. Example – I sit or lie comfortably and take myself in my mind to the beach. I allow myself freedom to experience all aspects of the beach – I hear the waves, smell the salty air, feel the breeze against my skin and the sand between my toes. Where is your happy place? How does it feel, smell, taste, sound? Can you practice visiting that place for just 5-10 minutes each day?

Muscle relaxation

This is a technique we use often in yoga, especially at the end of the practice while in savasana/corpse pose. If possible, do this practice lying down somewhere safe and comfortable. I lie with a pillow under my knees and a light blanket over me if necessary. It can be done sitting; it may just take more practice.

How to practice muscle relaxation for RA:

• Take several full breaths, all the way into your belly, and exhale forcibly. This helps to bring you present.
• Bring your attention to your left foot. Squeeze the toes tight and round the heel towards the ball of your foot. Hold the tension as tightly as possible for 10-20 seconds before letting go completely.
• Take your attention to your left calf and again, squeeze the muscles as tightly as you are able. Hold 10-20 seconds before releasing all tension.
• You will repeat this with every body part as you reach it. Next is left knee, left thigh, then the same order for right leg. Buttocks, hips, tummy, ribs, chest, low back, mid back, shoulder blades. Left fingers, wrist, forearm, elbow, upper arm, then repeat for right arm. Left shoulder, right shoulder, collar bones, back of the neck and throat.
• Before you begin to tense and release the face, briefly scan the body to check you are as relaxed as you can be.
• Doing muscle relaxation for my face is my favorite part of this practice. Tighten the jaw 10-20 seconds, then release. Next clench the teeth and relax. Squeeze the ears tight – they may not move but you can feel the energy pressing against them – and release. Then the cheekbones, nostrils, eye sockets, forehead and scalp.
• When you have completed the full body muscle relaxation, remain in this space of rest and freedom for as long as you can.
• When you have finished, slowly wiggle fingers and toes, move head right to left, roll to one side and gently come to seated. Take your time returning to your day.

Deep breathing

This is a relaxation technique that can be done anywhere. I often use it while waiting for the dentist or in heavy traffice. It is a simple practice to learn and do; I hope you take full advantage of its powerful benefits.

• Gently turn your head side to side, breathe into your belly and exhale forcibly through your mouth three times.
• Rest the tip of your tongue right behind your top teeth.
• Breathe in through your nose, allowing the breath to drop all the way into your body; feel the stomach rise, the chest expand and the throat fill.
• Exhale slowly through the nose until your body feels void of air. Quietly pull your stomach towards your back to squeeze out the last of the breath.
• Repeat as slowly as you are able for as long as possible.

Music

Music is a powerful healing tool and will help your relax and soothe body, mind and spirit. The app I mentioned above – Insight Timer – has beautiful music choices available. Or you can choose your favorite piece of relaxing music – nothing loud or fast, no lyrics.

Adding a music relaxation practice to your day is easy. Pick a quiet place, free from distraction, settle into a comfortable position, take a few deep breaths to center yourself and turn your attention to the music.

When you notice your attention has gone walkabout, gently bring it back to the music. Allow your body to feel and taste as well as hear the music. Continue this practice as long as possible.

Tips for relaxation practices

• Commit to one practice for at least one month to allow yourself time to learn how to do it properly.
• Practice for 15+ minutes to experience the full benefits.
• Set a timer so you’re not constantly wondering how much time you have left. Make sure the timer is not jarring!
• If possible, set aside the same time daily to practice therelaxation technique.

Other ways to relax for rheumatoid arthritis relief

Perhaps you are looking for other ways to bring more relaxation into your life. Here are a few ideas and activities to consider:

• Gardening can be relaxing and soothing. Digging in the dirt, planting seedlings and bulbs, pruning and even watering can nurture and refresh our body and spirit.
• Walking is one of my favorite relaxation practices. I don’t walk for exercise; I walk for my spirit. When you walk alone, in a quiet place, without music and traffic, you can find all sorts of healing.
• Swimming is another form of exercise that can transform to relaxation, depending on the attitude you bring to it. The repetitive nature of swimming allows to mind to rest and you may well find yourself rejuvenated and refreshed after 30 minutes of steady, not fast, swimming.
• Creative activities such as pottery, painting, sewing, knitting etc… can also be very relaxing and soothing.

Final thoughts

It may seem counter intuitive to schedule relaxation into your day but given its proven health benefits, it is certainly worth it.

In an ideal world, we would all sleep a solid eight hours, get plenty of fresh air and exercise, eat only nutritious and healing foods and spend most of our time in a state of relaxation. The reality is often a much less healthy and nurturing life. We’re busy, have jobs, responsibilities and most of us reading this blog are also dealing with a chronic illness that impacts our lives. Finding ways to balance and heal our body, mind and spirit is essential if we are to live abundant lives.

I really hope you make time in your day to relax intentionally. I’d love to hear how you practice relaxation – drop me a note in the comments.