Relaxation is more than just “chilling out”
Colloquially, we associate relaxation with a calm mind, free from the pressure to rigidly follow rules or customs. The dictionary definition often describes it as “loosening, slackening, or softening” or “distracting the mind with some rest.” While intuitive, this description is not very practical: to work on relaxation, it is better to understand it as a point within a measurable physiological and psychological process known as activation.
Activation, or the level of alertness, indicates how much energy the organism—both body and mind—is mobilizing at any given moment. It is usually represented as a continuous scale: at one extreme, the minimum compatible with a deep coma; at the other, extreme panic. Daily life occurs in intermediate degrees, and learning to regulate them downward is precisely what relaxation techniques aim to achieve.
Three levers: activation, appraisal, and control
Much of the psychology of emotion describes this experience based on three dimensions that influence one another:
- Activation: The level of alertness and energy, ranging from the minimum of deep sleep to the maximum of a panic attack.
- Appraisal: Whether the situation is experienced as positive or negative.
- Control: The degree to which a person feels they can influence what is happening. The greater the perceived control, the better the appraisal and the more adjusted the activation usually is.
Activation is regulated primarily in a brainstem structure known as the Ascending Reticular Activating System (ARAS), which is highly dependent on norepinephrine, with contributions from dopamine and serotonin. The ARAS is connected to the cortex and, depending on the stimuli, thoughts, and emotions it evaluates, it raises or lowers the level of alertness. Practicing relaxation or meditation acts directly on this machinery, producing a measurable reduction in physiological activation.
Where does cannabis fit into this scheme?
The idea circulating in much of cannabis culture is that the plant can intervene in these processes in two ways: by directly modifying bodily activation and by altering the interpretation we make of situations. In practice, it is credited with having an effect on the three dimensions mentioned above.
- On activation: It would act as a somatic mediator, relaxing the body’s response and increasing emotional distance from distressing memories or situations, which would allow them to be addressed in a less painful way.
- On appraisal: By changing the perception of situations, it would also change the “somatic marker”—that anticipated bodily response with which we evaluate whether something is in our best interest or not.
- On control: Indirectly, by influencing appraisal and activation, it would alter the feeling of managing the situation.
These claims should be taken with caution. They describe a plausible model and an experience that many people report, but they do not equate to a proven therapeutic indication. The same effect on activation can be inverted: for many users, especially with high doses, high THC content, or in contexts of insecurity, cannabis increases activation and precipitates anxiety, tachycardia, or paranoia—the exact opposite of what is sought.
Jacobson’s progressive relaxation, on its own
In the face of dependency on any substance, it is worth remembering that there is a well-studied, autonomous relaxation technique. Progressive muscle relaxation, devised by Edmund Jacobson in 1929, remains one of the most widely used methods in psychology due to its efficacy and ease of learning.
Its principle is simple: perceive the difference between voluntarily induced muscle tension and the relaxation that appears when releasing it. That tension/relaxation contrast is the core of the method, which has undergone revisions over the years without losing that original idea.
The described effects of relaxation include decreased muscle tension, reduced heart rate, slower and more regular breathing, lower sympathetic nervous system activity, and a drop in norepinephrine, in addition to general changes such as increased alpha and theta brain waves and a global feeling of calm.
How to practice it (abbreviated version)
The environment matters: a quiet place, free of distractions, with a pleasant temperature and dim lighting, without tight clothing or restrictive objects. It is practiced sitting or lying down. The common pattern for all muscle groups is: tense progressively to a maximum, release little by little, and keep your attention on what you feel, accompanied by deep breathing.
- Close your eyes and adopt a comfortable posture.
- Take a couple of diaphragmatic breaths: inhale by bringing air into the lower abdomen, hold for a few seconds, and exhale slowly.
- Tense your hands and forearms by clenching your fists, reach the maximum, and relax slowly, observing how the calm spreads.
- Tense your face (lips as if to give a kiss and eyes squeezed shut) and relax in the same way.
- Repeat the tension–relaxation–attention–breathing sequence in other groups: shoulders and upper back, abdomen, thighs, and finally, calves and feet.
Like any skill, it depends on constant practice: it only becomes effective with a certain amount of discipline. Its great advantage is that it requires nothing external and can be used at any moment of tension, simply by stopping to breathe and letting the body go.
Critical reading and harm reduction
The “cannabis for relaxation” narrative mixes a solid psychological technique with claims about a substance whose relationship with anxiety is ambivalent and dose-dependent. It is important to keep in mind that:
- Evidence for cannabis as an anxiolytic is limited and inconclusive; effects vary enormously between individuals, products, and contexts.
- THC can produce anxiety, panic attacks, tachycardia, or paranoid thoughts, especially in people who are not habituated or who have psychological vulnerabilities.
- Using a substance to “lower” activation can become an avoidance strategy and favor dependency, making it harder to learn to self-regulate without it.
- Relaxation techniques, breathing, and meditation achieve many of the desired effects without those risks and are the recommended starting point.
Educational content written from a harm reduction perspective and with respect for individual freedom. It is not a substitute for advice from a healthcare professional and is not intended to encourage or condemn any drug use. In the event of persistent anxiety, insomnia, or significant distress, it is prudent to consult with a healthcare professional.
The references for the original approach come from psychology manuals on emotion and behavior modification (including the works of Fernández Abascal and of Labrador, Cruzado, and Muñoz) and the definition from the RAE Dictionary; we cite them by name, without links, as we do not have verified stable URLs.
