2. Relaxation
Calming Down

3. What Is Relaxation?
The ability to calm the body.

4. Relaxation Response

5. 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

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

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

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

9. Choosing a Relaxation Strategy
Effective
Fast
Personalized