Other Relaxation Techniques Chapter 12 McGraw-Hill/Irwin © 2013 McGraw-Hill Companies. All Rights Reserved.

12-2 Chapter Overview Biofeedback Biofeedback Diaphragmatic breathing Diaphragmatic breathing Body scanning Body scanning Massage and acupressure Massage and acupressure Yoga and stretching Yoga and stretching Repetitive prayer Repetitive prayer Quieting reflex Quieting reflex Instant calming sequence Instant calming sequence Mindfulness Mindfulness Music and relaxation Music and relaxation Tai Chi Tai Chi Pets and stress Pets and stress

12-3 Biofeedback The use of electronic instruments or other techniques to monitor and chance subconscious activities, many of which are regulated by the autonomic nervous system The use of electronic instruments or other techniques to monitor and chance subconscious activities, many of which are regulated by the autonomic nervous system You may not otherwise be aware of this information (e.g., increased heart rate) You may not otherwise be aware of this information (e.g., increased heart rate) People then can learn to voluntarily control these bodily processes People then can learn to voluntarily control these bodily processes

12-4 Three Phases of Biofeedback 1.______________the physiological parameter 2._____________this measurement into some understandable form 3.______________this information to the subject who is learning to control his or her body processes

12-5 Examples of Biofeedback Electromyographic (EMG) biofeedback Electromyographic (EMG) biofeedback –Focus is on________________ –Used for many conditions, including cerebral palsy, muscle spasms, and tinnitus Physical devices Physical devices –____________are used with scoliosis ______________biofeedback (temperature) ______________biofeedback (temperature) –Used in treatment of diabetes, Raynaud’s disease, and high blood pressure

12-6 Physiological Effects Asthma Asthma Hypertension Hypertension Bruxism Bruxism Hyperkinesia Hyperkinesia Spasticity Spasticity Cerebral palsy Cerebral palsy Dystonias Dystonias Dysphonia Dysphonia Ulcers Ulcers Muscle spasms Muscle spasms Nerve-muscle injuries Nerve-muscle injuries Spasmodic torticollis Spasmodic torticollis Tinnitus Tinnitus Migraine headache Migraine headache Tension headache Tension headache Colitis Colitis Biofeedback that focuses on muscle tension alone has been effective in treating the following conditions:

12-7 Physiological Effects (cont.) TMJ disorder TMJ disorder Defecatory disorders Defecatory disorders Urinary incontinence Urinary incontinence Asthma Asthma Epilepsy Epilepsy ADHD ADHD Scoliosis Scoliosis Diabetes Diabetes Recurrent headache Recurrent headache Raynaud’s disease Raynaud’s disease High blood pressure High blood pressure Palmarhyperhidrosis Palmarhyperhidrosis Biofeedback has also been effective in treating the following conditions:

12-8 Psychological Uses and Effects Phobias Phobias Anxiety Anxiety Stage fright Stage fright Insomnia Insomnia Alcoholism Alcoholism Drug abuse Drug abuse Depression Depression Hyperactivity in children Hyperactivity in children Tension headaches Tension headaches Sexual dysfunction Sexual dysfunction Stuttering Stuttering Burnout Burnout Improved locus of control Improved locus of control Regulation of mental state Regulation of mental state Psychogenic cough Psychogenic cough Various affective disorders Various affective disorders

12-9 Psychological Uses and Effects (cont.) The more that biofeedback is studied, the more it seems to share common elements with relaxation and cognitive restructuring procedures (Rice, 1987) (Rice, 1987)

12-10 How to Relax Using Biofeedback Biofeedback is used as a ___________device to help you achieve greater control of your physiological processes Biofeedback is used as a ___________device to help you achieve greater control of your physiological processes The equipment teaches you the sensations of relaxation and corresponding physiology (e.g., decreased muscle tension, heart rate, breathing) The equipment teaches you the sensations of relaxation and corresponding physiology (e.g., decreased muscle tension, heart rate, breathing) Once you are able to gain control, you will not react to stress in a dysfunctional manner Once you are able to gain control, you will not react to stress in a dysfunctional manner

12-11 Diaphragmatic Breathing Stressful breathing is rapid and shallow Stressful breathing is rapid and shallow Diaphragmatic breathing is deep breathing from the belly rather than just the chest Diaphragmatic breathing is deep breathing from the belly rather than just the chest Diaphragmatic breathing is a precursor to all forms of relaxation Diaphragmatic breathing is a precursor to all forms of relaxation “Color breathing” and “nasal switching” are two examples of breathing exercises “Color breathing” and “nasal switching” are two examples of breathing exercises

12-12 How to Do Diaphragmatic Breathing 1. Lie on your back and place a book on your belly. Make the book rise with your breathing. 2. Place your right hand on your abdomen and your left hand on your chest. Make your right hand rise as you breathe. 3. Use a clock with a second hand; inhale for 5 seconds and exhale for 5 seconds. 4. Repeat a mantra and breathe in synchrony as you recite it in your mind.

12-13 Diaphragmatic Breathing

12-14 Body Scanning A relaxation technique that searches for relaxed body parts and transports that sensation to less relaxed areas A relaxation technique that searches for relaxed body parts and transports that sensation to less relaxed areas Three stages to body scanning: Three stages to body scanning: 1.Search for a part of the body that is relaxed 2.Identify it 3.Spread the sensation to the more tense parts of your body

12-15 Massage and Acupressure _____________&__________medical care have used massage for centuries _____________&__________medical care have used massage for centuries Several other techniques have been adopted in recent years Several other techniques have been adopted in recent years –Reflexology –Aromatherapy –Acupuncture (shiatsu) FoodCollection

12-16 Benefits of Massage Reduce anxiety and stress Reduce anxiety and stress Decrease feelings of fatigue Decrease feelings of fatigue Decreases pain in cancer patients Decreases pain in cancer patients Alleviates back pain Alleviates back pain Reduces pain from arthritis Reduces pain from arthritis Decrease carpal tunnel symptoms Decrease carpal tunnel symptoms Lowered blood pressure Lowered blood pressure Enhance immune function Enhance immune function

12-17 Types of Massage Techniques Effleurage Effleurage –Gentle stroking along the length of a muscle Petrissage Petrissage –Gentle pressure along the width of a muscle Friction Friction –Vigorous pressure in a circular motion Kneading Kneading –Squeezing along with width of a muscle Hacking Hacking –Light slaps or karate chops

12-18 Yoga and Stretching There are many forms of yoga There are many forms of yoga ________yoga is well known in the Western world ________yoga is well known in the Western world The stretching in yoga can be relaxing for the mind and body The stretching in yoga can be relaxing for the mind and body Avoid overstretching and injury Avoid overstretching and injury Benefits include increased spatial memory, improved body awareness, reduced resting heart rate, and improved physical relaxation Benefits include increased spatial memory, improved body awareness, reduced resting heart rate, and improved physical relaxation © Fancy Collection / SuperStock

12-19 Principles of Yoga _________: body positions used during yoga practice _________: body positions used during yoga practice _____________: regulated breathing techniques used in yoga _____________: regulated breathing techniques used in yoga

12-20 Repetitive Prayer Repetitive prayer was found to induce the relaxation response (Benson, 1985) Repetitive prayer was found to induce the relaxation response (Benson, 1985) Jogging or walking with prayer has been called “aerobic prayer” Jogging or walking with prayer has been called “aerobic prayer”

12-21 Steps in Repetitive Prayer 1. ________________: Say to yourself, “You now relax and let go. You now relax and let God.” 2. _______________: Drop your head to your chest as you exhale; imagine letting go of the feelings of any strain you feel. 3. __________________: Say “peace” to your mind and body. Recite: “I feel the peace of God. I rest in His peace. Peace, sweet peace.”

12-22 Quieting Reflex Can be effective in a matter of seconds Can be effective in a matter of seconds Involves smiling inside and calming oneself with reassuring dialogue Involves smiling inside and calming oneself with reassuring dialogue Follow the six steps in the text Follow the six steps in the text

12-23 The Six Steps of QR 1. Think about something that makes you afraid or anxious. 2. Smile inside. 3. Tell yourself, “I can keep a calm body and an alert mind.” 4. Inhale a quiet, easy breath. 5. Let your jaw go loose as you exhale. 6. Imagine heaviness and warmth moving from your head to your toes.

12-24 Uses of QR Quieting reflex has been shown to be effective for: Quieting reflex has been shown to be effective for: –Stress headaches –Migraine headaches –Stress and high blood pressure –Anxiety disorders

12-25 Instant Calming Sequence Based on concept of recognizing signs of stress and responding immediately Based on concept of recognizing signs of stress and responding immediately Five steps: Five steps: 1.Uninterrupted breathing 2.Positive face 3.Balanced posture 4.Wave of relaxation 5.Mental control

12-26 Mindfulness Focusing on the present moment Focusing on the present moment Change your focus from what-if and if- only to what-is Change your focus from what-if and if- only to what-is Dates back to ancient Eastern and Western traditions Dates back to ancient Eastern and Western traditions Effective in treating chronic pain, psoriasis, anxiety disorders, and stress Effective in treating chronic pain, psoriasis, anxiety disorders, and stress

12-27 Other Mindfulness Activities Mindful eating Mindful eating –Focus upon what you are eating –Eliminate all distractions –Eat slowly and deliberately, paying full attention to the food Mindful listening Mindful listening –Focus on the sounds around you Mindful walking Mindful walking –Concentrate on how the ground feels under your feet and what is happening around you

12-28 Music and Relaxation Sound can have relaxing effects Sound can have relaxing effects –Imagine natural sounds –White noise Soothing music can: Soothing music can: –Reduce blood pressure –Reduce depression –Improve self-esteem –Improve spirituality

12-29 Tai Chi Originated in ___________300 years ago Originated in ___________300 years ago Uses slow, dancelike movements, meditation, and control of breathing Uses slow, dancelike movements, meditation, and control of breathing Has not yet been well studied Has not yet been well studied Five basic principles of Tai Chi: Five basic principles of Tai Chi: 1.Relaxation 2.Separating yin and yang 3.Turning the waist 4.Keeping an erect back 5.Total body movement

12-30 Pets and Stress Pets take the focus off concerns and worries and provide social support Pets take the focus off concerns and worries and provide social support Numerous studies have found that pet ownership can reduce stress Numerous studies have found that pet ownership can reduce stress Petting a dog can momentarily lower your blood pressure, as well as the dog’s! Petting a dog can momentarily lower your blood pressure, as well as the dog’s!

12-31 Other Relaxation Techniques End Chapter 12