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Chapter 10Relax: Using Relaxation Techniques to Offset the
Effects of Stress
McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.
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The Stressed State Compared to the Relaxed
State Relaxation is the opposite of stress
Heart rate slows down Blood pressure decreases Breathing rate decreases Breathing becomes deeper, includes
entire lung volume Muscles relax Mind is clearer, not threatened
The stressed state: A quick review
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The Relaxed State
The body’s response to relaxation when we simply cannot be stressedPassive mental state: allowing
your mind to slow downRelaxed state: a state
characterized by the decrease of key physiological processes, accompanied by a passive mental state
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Breathing and Relaxation
Breathing is the basis of both life and relaxation
Rapid, shallow breathing disrupts relaxation Intentionally slowing and deepening one’s
breathing can induce relaxation and cancel out the stress response (3X3) Diaphragmatic breathing: a deep
breathing technique that uses the diaphragm to assist in completely filling the lungs from the bottom up
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Meditation The process by which we go about deepening
our attention and awareness by refining them and putting them to greater practical use in our lives. Altered state of consciousness?
Benefits of meditation: Decreased metabolic rate and oxygen
consumption Increased intensity and frequency of alpha
brain waves (associated with the restful awake state)
Slower heart and respiration rates A calmer, more peaceful view of the
world
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Meditation (Cont’d)
Focused meditation: A mental exercise using a focal point to direct one’s attention to
Open meditation: Non-focused or mindful meditation that directs one’s full attention to awareness of the present moment
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Meditation (Cont’d)
Four kinds of focused meditation practices: Object meditation Word/phrase meditationSound meditationBreath meditation
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Applying Focused Meditation: Benson’s Relaxation Response
Four elements of Benson’s relaxation response (an easy, popular form of focused meditation): A quiet environment A mental device A passive attitude A comfortable position
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Meditation (Cont’d)
Two kinds of open meditation: Formal mindfulness meditation:
a type of mindfulness meditation training implemented over 8 weeks and designed to have people practice 45 minutes per day
Informal mindfulness meditation: the application of mindful behavior into daily experiences
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Visualization Mental creation of relaxing visual images
and scenes Works by using images to facilitate a
relaxation response May be used alone or in conjunction with
other techniques such as deep breathing, yoga, stretching, or meditation
Instructions for creating personal visualization scripts are given in the text
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The Quieting Reflex and the Calming Response
The quieting reflex: a 6-second relaxation technique developed by Stroebel Think about what is making you stressed. Smile to relax facial muscles Repeat “I can keep a calm body and an alert mind” Take a quiet, easy breath. Exhale through parted teeth, allowing your jaw to go slack. Visualize heaviness and warmth flowing through your body.
The calming response: a modification of the quieting reflex developed by Segal Take a personal inventory of stressors. Whenever you are stressed or are about to be confronted with any of your stressors,
stop what you focusing on and get in touch with the depth and pace of you breathing.
Think of a relaxing, warming word and visual image. Take 3 deep abdominal breaths. On the 1st state “I will not let my body get
involved.” Pm the 2nd identify any muscle that is tense and contract for 3 seconds. On the 3rd breath, close your eyes and think of your calming word and relaxing
image.
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BiofeedbackEmploys instruments that
measure body functions associated with stress
The instruments help you recognize stress and relax your body
With experience you can wean yourself off the machine
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Biofeedback (Cont’d)
Four main types of biofeedback machines EEG (electroencephalographic):
measures brain waves Thermal: measures temperature at
the extremities EMG (electromyographic):
measures tension in striated muscles EDR (electrodermal): measures the
body’s electrical activity
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Hobbies, Entertainment, Recreational Activities, and
StressRelaxation: engaging in activities
capable of inducing a truly relaxed state if done properly and practiced regularly
Entertainment: engaging in activities that are enjoyable (usually) and provide a certain level of relief from the demands of the day but that fail to induce the same deeply relaxing state as relaxation activities
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Hobbies, Entertainment, Recreational Activities, and
Stress (Cont’d) Many confuse being entertained and
engaging in non-physical hobbies and recreational activities with true relaxation
Hobbies, entertainment, and recreational pursuits sometimes can stimulate the brain and trigger behavior that is neither healthy nor conducive to mindfulness—in fact, sometimes just the opposite of mindfulness. Golf?
