Unit 6 Seminar Kaplan University Facilitated by: Prof. A. G. Shenkman

 Chapters 17 and 18 and 20 of Seward’s Managing Stress.  Main topics: ◦ Breathing ◦ Meditation ◦ Imagery

 The purpose of relaxation techniques is to deactivate the body’s sensory system, decrease stimuli, and replace these with non- threatening sensations that promote the relaxation response.

 In a normal resting state, a typical person breathes between cycles/minute.  Under stressful conditions, people tend to breathe as many as breaths per minute (though many people actually hold their breath).  In a relaxed state, the average number of cycles per minute is 4 – 6.

 To initiate: ◦ Assume a comfortable position ◦ Concentrate (focus on your breathing) ◦ Visualize your breathing cycle. NOTE: a “one size fits all” relaxation method does not exist. However, diaphragmatic breathing comes the closes to a “one size fits all” technique.

 We live in an age of ◦ s ◦ Voice mails ◦ Texting ◦ Internet ◦ Cable television ◦ Satellite radio ◦ Advertising everywhere

 Burnout  Frustration  Lethargy  Anger  Apathy ◦ *also known as sensory overload

 A proven means to decrease sensory bombardment  Serves to domesticate the ego (respond instead of react) in stressful situations

 Increased concentration that leads to increased awareness ◦ Meditation is a way to move the clouds of distracting thoughts so that one has a clear view of the mountain and, thus, a clear view of their life and where they are going.

1. A quiet environment 2. A mental devise (e.g. mantra) 3. A positive attitude 4. A comfortable position

 Meditation reduces alpha waves (EEGS)  Meditation reduces muscle tension  Meditation reduces resting blood pressure  Meditation reduces resting heart rate  Meditation reduces blood lactate levels  Meditation promotes mental calmness

 Meditation promotes better quality sleep  Meditation increases concentration skills  Meditation enhances efficacy of immune system  Meditation decreases anxiety  Meditation enhances cardiac efficiency

 Improves immune function  Improves injury healing  Decreases resting blood pressure  Improves sports performance  Promotes relaxation  Aids with cancer treatment

 Alpha waves and meditation.  Synesthesia  Physiological benefits of meditation  John Kabat-Zinn  Energy breathing  Abdominal breathing  Breath cycles  Mindfulness meditation  Mental imagery categories  Systematic desensitization  Diaphragmatic breathing  Color therapy  Dr. Patricia Norris  Managing chronic pain

Relax