Relaxation “Make relaxation a part of your life.” Module 3/ Chapter 3 Relaxation “Make relaxation a part of your life.”

CHAPTER 3 OUTLINE What is Relaxation? Sleep Relaxation Techniques Yogic Breathing, or Pranayama Biofeedback Progressive Muscle Relaxation Autogenic Training Visual Imagery

CHAPTER 3 OUTLINE (Cont’d) Self-Hypnosis Humor, Stress, and Relaxation Mindfulness Meditation Summary Points

Concept of Relaxation Word relax is derived from the Latin word relaxare meaning “to loosen” The process helps restore and consolidate energy lost in daily activities Ideal Relaxation: The skeletal muscles loosen up The senses lets go The mind is in conscious state but without any positive or negative thoughts

Sleep State of relaxation without conscious mind Two functions: Conservation of energy Restoration of energy Follows a circadian rhythm or a daily pattern Metabolic rate of the body is reduced by between 5 and 25 percent

Phases of sleep Non REM (rapid eye movement) sleep Stage 1: Light drowsy, beta waves (14-40 cps) Stage 2: Spindles & k complexes, alpha waves (8-13 cps) Stage 3: Slow wave sleep, theta waves (4-7 cps) Stage 4: Deep sleep, delta waves (1-3 cps) REM (rapid eye movement) sleep Dreams occur, first cycle 90 minutes after going to bed, alpha and beta waves

Methods of Relaxation: #1 Yoga Derived from Sanskrit word meaning ‘union’ Physical & Psychic practice First written records in Yogasutra of Patanjali (200 B.C.) Systematic practice of developing harmony in body, mind and environment around oneself

Asthangayoga All schools of yoga use some or all of the steps of Asthangayoga: Yama (Rules for living in society) Niyama (Self-restraining rules) Asaana (Low physical impact postures) Pranayama (Breathing techniques) Pratihara (Detachment of mind from sense objects) Dharana (Concentration) Dhyana (Meditation) Samadhi (Complete union with Super consciousness)

Yogic Breathing for Relaxation Puraka (inhalation) Kumbhaka (pausing of holding the breath) Rechaka (exhalation) Ratio is 1:4:2 Postures: Sitting Bending Alternative

Methods of Relaxation: #2 Biofeedback Use of instrumentation to mirror physiological processes of which the individual is not normally aware and which may be brought under voluntary control Information about blood pressure, heart rhythm, muscle tension is electronically recorded and the participant is taught mechanisms to regulate these

Instruments in Biofeedback Syphgmomanometer -- Blood pressure Electromyograph (EMG) -- Muscle tension and relaxation Electroencephalograph (EEG) -- Brain activity Thermal Units -- Skin surface temperature Galvanic skin response (GSR) -- changes in sweat response on the skin thereby giving an idea of sympathetic nervous activity

Methods of Relaxation: #3 Progressive Muscle Relaxation Chicago Physician, Edmund Jacobson tried it on patients before surgery Contraction followed by relaxation in different sets of muscles Later applied to several prophylactic and therapeutic situations Later workers shortened PMR to Abbreviated progressive relaxation technique (APRT)

Methods of Relaxation: #4 Autogenic Training German neurologist, Johannes Schultz Self-hypnotic procedure Concentration on body sensations in a passive manner Key body sensations that are chosen are heaviness and warmth

Methods of Relaxation: #5 Visual Imagery Mental visualization with the help of imagination Similar to dreaming Always focus on positive 3 ways: Past visualization on previous achievement Present visualization with music Future visualization of success etc

Thoughts for Reflection Read and reflect with a partner: 3.1 Barriers to relaxation 3.2 Think! 3.3 Autosuggestion

Skill Building Activities Worksheets 3.1 – 3.5: Practice yogic breathing, progressive muscle relaxation, autogenic training, visual imagery and meditation Identify similarities in each relaxation method Identify differences in each relaxation method Discuss the advantages (pros) and disadvantages (cons) of each method Which method do you find best for your practice?