1. Other Relaxation Techniques
Chapter 12
Other Relaxation Techniques

2. 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

3. 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

4. Benefits of Biofeedback
Biofeedback has specific physiological and psychological benefits

5. 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

6. 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

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

8. 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

9. 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)

10. 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

11. 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

12. 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

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

14. 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

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

16. 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

17. 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

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

19. 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

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

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

22. Other Relaxation Techniques
Chapter 12
Other Relaxation Techniques