Relaxation Calming Down. Relaxation Calming Down.

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Presentation transcript:

Relaxation Calming Down

What Is Relaxation? The ability to calm the body.

Relaxation Response

Basic Relaxation Model Total Relaxation Use any technique you want Take as long as you need to reach an “8” or above Conditioning Pair relaxation “cue word” with elevated relaxation levels (i.e., “8” or above) Rapid Relaxation Use cue words and quick, psych-up breathing to trigger relaxation in 3-5 seconds

Benefits of Relaxation Decrease unwanted muscular tension. Reduce excessive activation of the sympathetic nervous system. Calm the mind by keeping it productively occupied.

Which strategy is most effective? Two Basic Approaches Mind Muscle Muscle Mind Which strategy is most effective?

Common Relaxation Strategies Diaphragmatic breathing Imagery relaxation Progressive muscle relaxation (PMR) Self-directed relaxation (SDR) Biofeedback Music

Choosing a Relaxation Strategy Effective Fast Personalized