By Cy Fisher

Objectives For Learning Refresh on belly breathing. Overview of progressive relaxation 5 min. Overview of para-sympathetic activation of belly breathing. Topic of Autogenics (hand warming) 5 min Hand warming activity class participation: Guided exercise 5 min.

Refresh: Belly Breathing Diaphragm breathing Take longer to exhale Sit or lie down in a comfortable position Breath for tension release and increased awareness Para- sympathetic activation of the nervous system

Progressive Relaxation

Similar and Additional Goals Distinguish between tense and relaxed muscles Progressively relax all of the muscles in your body Relax quickly in stressful situations

Progressive Relaxation, Continued Our system is set-up so that we cannot have the feeling of warm well-being in our body at the same time we experience physiological stress. Our bodies respond to stressful situations by literally clamping down with muscle tension.

Progressive Relaxation, Continued Do some belly breathing in this thing!

Progressive Relaxation, Continued Great for treatment of: Muscular Tension Anxiety Depression Fatigue Insomnia Neck/Back pain High Blood Pressure Mild Phobias Stuttering Time It Take to Master? 1-2 weeks, min sessions per day

Progressive Relaxation, Continued Most people are not connected to their bodies and are chronically tense According to medicine.net, 90% of headaches in 2007 were tension headaches that were difficult to treat Conventional wisdom (and big pharma) says, “suppress the symptom”

Progressive Relaxation, Continued: Set-up Lie down in comfortable seated position, in a supportive chair Each muscle group is tensed from 5-7 sec. and relaxed for before repeat contraction. Can be repeated up to 5 times as needed. Move through the body progressively, in general at first, focusing on muscle groups and individual muscles as you get more connected with your body.

Progressive Relaxation, Continued: 3 Levels Active Tension of Muscles Active=tight as much you can while maintaining a level of comfort Threshold Tension of Muscles Threshold=slightly tense/start of muscle tension Passive Tension of Muscles Passive=take notice of, and observe, specific muscle

Progression Relaxation, Continued: Active Tension Guidelines Tense a specific muscle group and hold as tight as safety will allow for 5-7 sec. Release and observe your sensations for up to 30 sec. Remember to breathe diaphragmatically Look for soreness, tension, pain, etc. Active tensing of the muscles fatigues them and when released feels great and is really relaxing. !Be cautious so you do not overstrain yourself!

Progressive Relaxation, Continued: Threshold Tension Guidelines Same as Active Tension with the exception of contraction. Threshold is only to the point of the start of muscle contraction. The goal is to now focus more on what you are noticing. Great for use with areas that are injured, in pain or just those that cannot be contracted as strenuously Can be used instead of active tensing once the technique is familiar

Progressive Relaxation, Continued: Passive Tension Guidelines Requires no muscles contraction/tension Goal is notice and observe what is going on? For example, amount of tension, pain, stress, etc. Connect with your own body and “hear it out” Used in conjunction with Active or Threshold Tension Techniques as a follow-up Can lead to increased state of relaxation.

Progressive Relaxation, Concluded: Verbal Suggestions Either said aloud to self or by another/recorded and listened to while exercising techniques “Let go of the tension.” “Calm and rested.” “Relax and smooth out the muscles.” “Let the tension dissolve away.” “Let go more and more.” “Deeper and deeper.” The relaxation and stress reduction workbook pg: 44-45

What is Autogenics? Hand Warming Similar to Hypnosis

Autogenics Goals Rapidly respond to verbal relax commands Return to a balanced state rapidly Calming of the mind Resolves specific physical issues Monk video 1-3 min.

Autogenics Training: 4 Main Categories 1. Verbal formulas to normalize the body 2. Verbal formulas for the mind 3. Autogenic modification exercises designed to address specific problems 4. Meditative exercises to develop mental concentration and creativity

Autogenics: “Hypnosis” 6 Main Themes with Verbal Cues #1 “Heaviness” Causes Relaxation “My (R/L/both) arm is heavy.” (start with dominant side) #2 Warmth – Peripheral Dilation Reverses Blood Pooling “My (R/L/both) arm is warm.” #3 Normalizing Cardiac Activity “My heartbeat is calm and regular. ”

Autogenics: “Hypnosis” 6 Main Themes with Verbal Cues, Continued #4 Respiratory Regulation “It breathes me.” #5 Relaxes and Warms Abdominal Region “My solar plexus is warm.” #6 Reduces Blood Flow to the Head “My forehead is cool.” Use imagery if verbal cues are not working For example, imagine getting in a warm bath Workbook pg 100

Autogenics Contraindications Under 5 yo Lack of motivation Severe mental/emotional disorders DM Hypoglycemia Heart conditions need to be monitored closely

Autogenics Activity Class Participation: Guided Exercise Needed Quiet room Low lights Loose clothing Postures: Armchair with support Stool, slightly stooped over hands resting draped between knees Lie down with good support, limbs not touching

Autogenics Guided Exercise, Continued Make a recording, memorize themes and verbal cues Say each formula 4 times slowly (5 sec.) Each set should take about 4 min. (i.e. b0th arms) Work on keeping focus Observe what is happening to you without making judgments Wandering mind at the beginning is normal Stay alert “Passively concentrate”

Autogenics Guided Exercise, Continued How to begin Scan body, check for comfort and adjust Close eyes Pick a point in front of you and softly focus on it Take a min and begin belly breathing

Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook Set 1 “My right arm is heavy.” “My left arm is heavy.” “Both of my arms are heavy.” “My right leg is heavy.” “My left leg is heavy.” “Both of my legs are heavy.”

Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook Set 2 “My right arm is warm.” “My left arm is warm.” “Both of my arms are warm.” “My right leg is warm.” “My left leg is warm.” “Both of my legs are warm.”

Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook Set 3 “My right arm is heavy and warm.” “My left arm is heavy and warm.” “Both of my arms are heavy and warm.” “My right leg is heavy and warm.” “My left leg is heavy and warm.” “Both of my legs are heavy and warm.”

Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook Set 4 “My right arm is heavy and warm.” “My arms and legs are heavy and warm.” “It breaths me.” “My heartbeat is calm and regular.” “My solar plexus is warm.”

Autogenics Guided Exercise, Continued: Verbal Formulas from the Workbook Set 5 “My right arm is heavy and warm.” “My arms and legs are heavy and warm.” “It breaths me.” “My heartbeat is calm and regular.” “My solar plexus is warm.” “My arms and legs are warm.” “My forehead is cool.”

Autogenics Guided Exercise, Continued: Verbal Formulas From the Workbook (For the Mind) “I am calm and relaxed.” “I feel very quiet.” “My whole body feels quiet, heavy, comfortable, and relaxed.” “My mind is quiet.” “I withdraw my thoughts from the surroundings and I feel serene and still.” “My thoughts are turned inward and I am at ease.” “Deep within my mind, I can visualize and experience myself as relaxed, comfortable and still.” “I feel inwardly quiet.”

Autogenics Guided Exercise, Continued When finishing session say to yourself, “When I open up my eyes I will be refreshed and alert.” Remember to breath diaphragmatically

Autogenics Guided Exercise, Concluded With practice, modification can be made for focus on a specific organ (feet, shoulders, etc.) Use for relaxing tense areas Helps with healing or sickness (sore throat, “My throat is cool, my chest is warm.”). Asthma, “It breaths me, it breaths me, calm and regular.” Add positive suggestions Smoking-”Smoking is dirty habit and I can do without it”

Modern Day Iceman: Video Modern day iceman

More advanced hand warming and meditation (cool videos) power-of-chi.html power-of-chi.html cR7H4g&index=10&feature=plpp_video cR7H4g&index=10&feature=plpp_video rez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&li nkpos=1&log$=relatedarticles&logdbfrom=pubmed rez.Pubmed.Pubmed_ResultsPanel.Pubmed_DiscoveryPanel.Pubmed_Discovery_RA&li nkpos=1&log$=relatedarticles&logdbfrom=pubmed