1. Relaxation Techniques

2. Intervention Techniques:
Meditation
Autogenic Training
Guided Imagery
Biofeedback
Progressive Relaxation
Hypnosis

3. Meditation
Simply put, it’s a mental relaxation exercise that has profound physical benefits when applied consistently
Purpose > to gain control over your attention (of body & mind) so that you can chose what to focus upon rather than being lead by egoic thoughts
Grounded primarily from eastern cultures (India & Tibet)

4. Types of Meditation: Transcendental- uses a Sanskrit word (i.e. “Ohm”)
Soto Zen- uses external objects (candle, figure)
Rinzai Zen- uses koans (illogical riddles)
Tibetan- use a mandala (geometric figure that has spiritual/psychological importance)
Hindu- uses pranayama breathing techniques
Zen- uses anapanasati breathing (counting)
Others > yoga, sufism, jewish etc.

5. Two General Approaches:
1) Opening of Attention
Requires a nonjudgmental attitude
Allows stimuli (internal & external) to enter your awareness without grasping at them > absorbed
2) Focusing of Attention-
Object of focus is either something repetitive (mantra, nadam) or something unchanging (candle)

6. Benefits of Meditation:
Physiological effects- originally discovered on Indian yogis & Zen masters (Brosse 1946)
Psychological effects- profound health benefits discovered (Shapiro & Gerber)
Trophotropic Response- the physiological state achieved when one is relaxed (also known as the “relaxation response”)

7. Physiological Effects:
Drop in respiration to 4-6 breaths/min.
Drop in HR by 20+ beats
Drop in GSR by 70%
Emission of the preferred alpha brain waves
Decrease in muscle tension
Drop in BP & cortisol levels
Headache relief
Less alcohol/drug use & health services

8. Psychological Effects:
Reduction in anxiety
Improved internal locus of control
Greater self-actualization
More positive attitude in general & to stressors
Improved sleep
Lower dependency on vices/addictions
Reduction of fears/phobias
Reduction of eating disorders

9. Proper Technique: Seated, either cross-legged or upright in chair
If in a chair, back straight & feet flat on floor
Let your muscles relax…don’t force relaxation
Close you eyes & focus on your breath (inhalation & exhalation separately but don’t try to control your breathing) for ~ 20 min.
Afterwards, come out of it slowly by taking 3 deep breaths and gradually opening eyes
Rise slowly to avoid dizziness

10. Suggestions: First thing in am &/or last thing before bed
Be sure to do it on an empty stomach
Avoid caffeine, sugar, alcohol beforehand
Avoid clocks/alarms
When distracted with thoughts, always return to your breath
Don’t worry about problems but instead be focused on being present in your body…your problems will be there when you’re done but will be less of an issue 

11. Biofeedback:
Instrumentation used to measure psycho-physiological processes of which the individual is not normally aware & which may be brought under involuntary control
Findings are then reported back to the person being monitored
Simply, its receiving info about what is occurring at a given time and then helping you control that occurrence

12. Three phases of Biofeedback:
Measuring- energetic/physiological parameter
Converting- into tangible form (temp/freq)
Feeding Back- info to the person involved

13. Parameters Manipulated:
Temperature
Heart rate
GSR level
Vasodilation
Brain waves omitted
Muscle tension
Blood pressure
HCL secretion

14. Types: Electromyographic (EMG)- measures muscle contraction
Thermal- measures temperature
Quantum- measures ionic reactions (energy) in your body and brain
With any of these, the feedback loop zeros in on your baseline (tension, temp, energy) & sends back an alternate pulse to which your body responds by altering its own frequency

15. Physiological Benefits:
asthma
HTN
Spams
Ulcers
Paralysis
Tinnitus
Headaches
IBS/IBD
Incontinence
TMJ
insomnia

16. Psychological Benefits:
Depression
Drug abuse
Alcohol abuse
ADD
Phobias
Anxiety
Sexual dysfunctions

17. Autogenic Training:
Imagining of one’s own limbs (arms & legs) & torso to be heavy, warm and tingling thought to bring an “auto-hypnotic” (relaxed) state
Vasodilation & muscle relaxation
Used specifically with neurotic patients & psychosomatic illnesses
Now also used with people who want to try to regulate their own psychological & physiological processes

18. Benefits: Psychological: increased pain tolerance
reduction in anxiety, depression, symptoms of fatigue
Increased in alpha brain waves & resistance to stress
Physiological:
decrease in HR, BP, cholesterol, muscle tension, & respiration
increase in peripheral blood flow
migraines, raynaud’s, insomnia, HTN, asthma, digestion, cramps, TB, diabetes, back pain

19. How to do Autogenic Training:
If pre-existing psychological condition, do so in a clinical environment
Modified version (to be described) should be done min/day to see results
Focus on physical relaxation while visualizing a relaxing environment
Prerequisites- motivation, cooperation, self-control, maintenance of body posture, mental focus & concentration on bodily sensations

20. Positions
1) Reclined/supine- on back, legs straight, feet slightly apart & arms at sides w/ palms up; use pillows as necessary
2) Seated w/ support- back straight, butt against back of chair, head aligned with torso, arms relaxed & feet flat
3) Seated w/out support- using a stool, sit forward with elbows resting on thighs, hands & head hang loosely, feet shoulder width

21. 6 Sequential Stages to AT:
1) focus on sensations of heaviness in limbs
“my left arm is heavy” (repeat 3-5 times in head)
2) focus on sensations of warmth in limbs
“my right leg is warm” (repeat)
3) focus on warmth & heaviness in heart
“my heart is calm & warm” (repeat)
4) focus on breathing
“my breathing is relaxed” (repeat)
5) focus on warmth in the abdomen
“my abdomen is relaxed & warm” (repeat)
6) focus on coolness in forehead
“my forehead is cool” (repeat)

22. Imagery for AT: Visualization is key! Choose one color and focus on it
Then visualize different colors making pictures

23. Progressive Relaxation:
Too much muscular contraction can interfere with using proper form
Bracing- unnecessary muscular contraction due to an obscured stimulus/stressor
Having a relaxed approach and lax muscles lead to more efficient and effective results

24. Progressive Relaxation:
Intervention technique used to induce nerve and hence muscular relaxation
Involves the contraction & subsequent relaxation of muscle groups, gradually progressing from one group to the next
Teaches what muscle tension feels like & thus the sensation of relaxation
Idea is “learn or sense” when we’re tense & how to more readily induce relaxation

25. Like autogenic training, it relaxes the mind by relaxing the body first
Does not induce a hypnotic state like autogenic training or meditation though

26. Benefits: Physiological Relaxation of digestive & cardiovascular
Relief of headaches, back pain, cramps, insomnia
Athletic & musical performance
Psychological
Improved self-image & confidence
Reduction is depression & anxiety
Less likely than other techniques to induce anxiety

27. Technique:
First, recognize your tension & learn to use it as a clue to initiate relaxation
Preferred position- lying on your back, arms & legs relaxed, neck supported with a pillow (also ok to do sitting/standing)
Exercises- isometric contractions (against an immovable object) OR isometric squeezes; try not to skip any body part unless injured
Start with feet/legs & move upward
Spend twice as long relaxing, as contracting

28. Sequence: Feet/toes > calves > thighs > hamstrings >
Hips > buttocks >
Abdomen > low back > chest > upper back >
Shoulders > upper arm > forearm > hand >
Neck > face/forehead >
Whole body
NOTE: hold 5-10 sec. each then relax for 15-20

29. Some quick exercises:
Shoulder tension > tense shoulders further by raising them towards your ears then relax
Improper breathing > contract your abdominal muscles & breath through your chest; then relax your abdomen and breathe through your belly watching the rise & fall of your breath
Can isolate any particular muscle group to focus on it specifically

30. Breathing: We breathe via a few mechanisms:
Upper costals - upper 3rd of chest and scalenes muscles
Thoracic/lower costals- from the 6th rib down
Diaphragm- from the abdomen
Optimal, deep & relaxed breathing
Pranayama- 1) alternate nostril breathing, 2) breath of fire

31. Diaphragmatic Breathing:
Lie on your back and place both hands on your abdomen, OR one hand on belly and the other on your chest
Inhale for 5 sec, then exhale for 5 sec focusing on the rise and fall of your belly
If desired, repeat a mantra as you move through your breath (i.e. “breathing in I calm myself, breathing out I smile”)

32. Pranayama Breathing: Alternate Nostril Breathing
Place your right index & middle finger on the bridge of your nose; left hand is relaxed in lap
Cover your right nostril with your thumb as you breathe in through your left nostril for 5 sec
Hold for a few sec then cover left nostril with your ring finger as you breathe OUT through your right
Then keeping your left nostril closed, breathe IN through your right for 5 sec
Finally, cover your right with your thumb again and breathe out through your left; repeat 10 times

33. Pranayama Breathing: Breath of Fire
Sitting in a cross-legged position, have arms gently resting on your knees
Idea is to rapidly contract your abdominals & diaphragm to forcefully expel air from your lungs
Mouth remains closed so exhalation should be done solely through your nose
Rate should be to your level of comfort/pace to maintain for 1 min; relax/break then repeat

34. Tai Chi
Exercise & relaxation technique from China that involves slow, focused movements
5 Basic Principles:
Relaxation- using only minimal energy necessary
Yin vs. Yang- using opposing forces
Turning the waist- to keep flexible
Erect back- to maintain balance & relaxation
Total body movement- all as one fluid motion

35. Qi Gong: Similar to Tai Chi
Series of slow, focused movements that are aimed at creating clarity & relaxation
Also can involved a series of bouncing movement that help move “qi” (vital force) throughout body

36. Yoga:
Eastern derived practice of mindfully moving through a series of postures (asanas)
Aimed at cleansing both the body & mind, stretching muscles and relaxing the nervous system
Emphasis is placed on proper body alignment and positioning to facilitate optimal effects
Many different types: hatha, kundalini, bikram, tantric, etc.

37. Mindfulness:
Practice of maintaining present moment awareness & consciousness
Living in the here & now and not fixated on past events or the uncertainty of the future
Helpful in treating many conditions besides general stress > chronic pain, arthritis, cancer, autoimmune conditions, anxiety, etc.

38. Instant Calming Sequence:
Series of 5 exercises that elicit an immediate relaxation response to stress:
1) Uninterrupted Breathing-
2) Positive Face- stop to smile at your stress
3) Balanced Posture- chin up, back straight
4) Wave of Relaxation- to specific body parts
5) Mental Control- acknowledge the reality of the situation

39. Body Scanning:
Focused searching for and identifying relaxed body parts
That sensation is then directed towards other particular body parts to relax it
For example a sensation of warmth going from your abdomen to your shoulders

40. Sound as Relaxation:
Sound has tremendous physiological and psychological effects on the body
“White noise”- soothing noise which drowns out other disturbing sounds (i.e. the ocean, birds chirping, etc. in nature CDs)
Music- profound relaxation effects depending on the type of music listened to
Music has been shown to decrease BP and depression as well as improve self-esteem and spirituality

41. Pets & Stress Relief: Reduce overall stress & cortisol levels
Improve overall mood and survival chances of a life-threatening illness
Reduce health care costs by preventing illness & promoting wellness
Reduce aggressive behavior in violent people (or bring it out…Michael Vick)
Provide companionship & improve social life