Other Relaxation Techniques Chapter 12 Other Relaxation Techniques

Biofeedback Instrumentation to mirror psychophysiological processes The individual may not otherwise be aware of the information People then can learn to voluntarily control these bodily processes

Three Phases of Biofeedback Measuring the physiological parameter Converting this measurement into some understandable form Feeding back this information to the subject who is learning to control his or her body processes

Benefits of Biofeedback Biofeedback has specific physiological and psychological benefits

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

Physiological Effects, cont’d Thermal biofeedback has been effective in treating the following conditions: Raynaud’s disease Hypertension Palmar hyperhidrosis Constipation Jaw tapping TMJ disorder Excessive snoring Migraine headaches Scoliosis Incontinence Leg muscle weakness Learning to walk after a stroke Insomnia Attention deficit/ hyperactivity disorder

Physiological Effects, cont’d Researchers have found some contradictory results in the search for benefits of biofeedback

Psychological Effects Phobias Stage fright Alcoholism Depression Tension headaches Pain Burnout Regulation of mental state Anxiety Insomnia Drug abuse Hyperactivity Sexual dysfunction Stuttering Various affective disorders

Psychological Effects, cont’d The more biofeedback is studied, the more it seems to share common elements with relaxation procedures and cognitive stress management procedures (Rice, 1987)

How to Relax Using Biofeedback Biofeedback is used as a training device to help you achieve greater control of your physiological processes Once you are able to gain control, you will not react to stress as dysfunctionally

Diaphragmatic Breathing Stressful breathing is rapid and shallow Diaphragmatic breathing is deep breathing from the belly Diaphragmatic breathing is basic to all forms of relaxation “Color breathing” and “nasal switching” are breathing exercises

Body Scanning Three stages to body scanning: Search for a part of the body that is relaxed Identify it Spread the sensation to the more tense parts of your body

Massage and Acupressure Chinese and Indian medical care have used massage for centuries Several European techniques have been adopted in recent years

Yoga and Stretching There are many forms of yoga Hatha yoga is well known in the Western world The stretching in yoga can be relaxing Avoid overstretching and injury

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

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

Instant Calming Sequence Based on concept of recognizing signs of stress and responding immediately Five steps: Uninterrupted breathing Positive face Balanced posture Wave of relaxation Mental control

Mindfulness Focusing on the present moment Dates back to ancient Eastern and Western traditions Effective in treating chronic pain and various disorders

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

Tai Chi Originated in China 300 years ago Uses slow, dancelike movements, meditation, and control of breathing Has not yet been well studied

Pets and Stress Pets take the focus off concerns and worries They provide social support Pet ownership has been found to reduce stress

Other Relaxation Techniques Chapter 12 Other Relaxation Techniques