Relaxation Techniques: Relaxation Techniques Relax the body and the mind will follow!


Find the one that’s right for you!: Find the one that’s right for you! All are designed to produce the relaxation response Meditation Autogenic training Progressive relaxation Biofeedback Yoga Diaphragmatic breathing Massage Repetitive prayer


Meditation: Meditation Grounded in Eastern culture Maharishi Mahesh Yogi Transcendental meditation (TM) Purpose is to gain control over your attention (focus) Mandala – geometric object Nadam – imagined sounds Mantra – silently repeated words or phrases Doesn’t have to be weird


Benefits of Meditation: Benefits of Meditation Physiological Effects Learn to control HR and respiration Decreased muscle tension Decreased oxygen consumption and carbon dioxide production Increased peripheral blood flow to the arms and legs Psychological Effects Reduces anxiety Reduces test anxiety Greater self-actualization Improved sleep behavior Decreased smoking and drug abuse Headache relief General state of positive mental health


Autogenic Training: Autogenic Training Autogenic = Self-generating Johannes Schultz Form of autohypnosis Focuses on feelings of warmth and heaviness in the limbs and torso Effective for treating a variety of ailments (p. 152)


Benefits of Autogenic Training: Benefits of Autogenic Training Physiological Effects Decreased HR, respiration, muscle tension, and serum cholesterol Effective in treating migraines, insomnia and hypertensives Also asthma, constipation, writer’s cramp, ulcers, hemorrhoids, diabetes, tuberculosis, and low back pain Psychological Effects Pain tolerance Reduces anxiety Reduces depression Decreases fatigue Increases resistance to stress


Progressive Relaxation: Progressive Relaxation AKA neuromuscular relaxation or Jacobsonian relaxation Dr. Edmund Jacobson, MD Observed excessive muscle tension in his patients (bracing) Bracing hindered recovery Developed progressive relaxation in 1920’s


Excess Muscle Tension Causes:: Excess Muscle Tension Causes: Backache Headaches Neck/shoulder pain TMJ syndrome


What is Progressive Relaxation?: What is Progressive Relaxation? Systematic tensing and relaxation of all major muscle groups Teaches the difference between tension and relaxation Start with the distal muscle groups and moves to the proximal muscle groups Relaxes the mind by relaxing the body


Advantages of PR: Advantages of PR Requires no specialized equipment Has psychological and physiological benefits


Benefits of PR: Benefits of PR Physiological Effects Relaxation of skeletal muscles generalized to smooth muscles Effective in treating migraine and tension headaches Effective in treating backaches Psychological Effects Increases self-concept and self-esteem Reduces anxiety Reduces depression Helps insomniacs sleep Helps with alcoholism and drug abuse


Biofeedback: Biofeedback The use of instrumentation to mirror psycho-physiological processes of which the individual is not normally aware and which may be brought under voluntary control


Biofeedback Modalities: Biofeedback Modalities Electromyography (EMG) Electroencephalogram (EEG) Galvanic skin response Heart rate Respiration rate Skin temperature


Benefits of Biofeedback: Benefits of Biofeedback Physiological Effects Effective in treating asthma, hypertension, bruxism, spasticity, ulcers, muscle spasms, stroke, paralysis, migraine and tension headaches, colitis, Reynaud’s disease, scoliosis Psychological Effects Shown to improve phobias, anxiety, stage fright, insomnia, alcoholism, drug abuse, depression, hyperactivity, sexual dysfunction, pain and stuttering


Disadvantages of Biofeedback: Disadvantages of Biofeedback Availability Cost Dependence on equipment Have to learn another relaxation technique anyway


Tips for Doing Relaxation: Tips for Doing Relaxation Set aside 30 – 45 minutes NOT after a meal Quiet, distraction-free environment Dim lights Warm temperature Loose clothing Lie down or sit in a comfortable chair