Relaxation Techniques

Techniques

• Autogenic relaxation

• Progressive muscle relaxation

• Visualization

• Other

Autogenic Relaxation

• Autogenic is something that comes from within yourself.

• You use visual imagery and body awareness to relax

• Repeating words or suggestions in your mind can help you relax and reduce muscle tension

• You imagine a peaceful place for yourself and then focusing on controlling the following:– Relaxing

– Breathing

– Slowing your heart rate

• Also focusing on different physical sensations within specific parts of the body one at a time. – For example, relaxing the muscles of your left

arm first, then moving on to your right arm.

Progressive muscle Relaxation• This technique concentrates on muscle

relaxation.

• You slowly tense a muscle group then relax that group

• This helps you feel the difference between tension in your body and relaxation.

• Tense your muscles for 5 seconds, then relax them for 30 seconds, then repeat.

Visualization• You form mental images that bring you to a

peaceful state of mind or a very soothing calming place.

• You should try to use every sense you can including smells, sights, sounds, and textures.

• It may be easier for you to close your eyes, sit in a comfortable spot and loosen any tight clothing.

Other techniques

• Yoga

• Tai Chi

• Music

• Exercise

• Meditation

• Hypnosis

• Massage

Meditation Techniques

• Breathe deeply

• Scan your body

• Repeat a sacred name or phrase

• Walking meditation

• Engage in prayer

• Read or listen and take time to reflect

• Focus on your love and gratitude

Tai Chi• During tai chi you focus on movement and

breathing.

• Combining movement and breathing creates a state of relaxation and calm

• Focuses on a series of postures and movements in a slow manner while each posture flows into the next without stopping

• Tai Chi is not competitive and is a self paced way of physical exercise and stretching

• Anyone can practice it at any age and it does not depend on your physical ability

• Tai Chi consists of over 100 types of movements in which you can pick the ones you like best and stick with them.

Make it a Routine!

• Many people find Tai Chi more beneficial when practices at the same time every day in the same place.

• The greatest about of relaxation comes from making a routine out of it.

Hypnosis

• The purpose is to help you gain more control over your behaviors, emotions and physical state.– Creates a state of deep relaxation– Helps your concentrate on specific thoughts

or feelings while blocking out distractions– Helps you become more open to other

suggestions.

Massage

• Therapists massage your body’s tissues, muscles, skin, and tendons.

• Massage can be performed by your physical therapist, occupational therapist, or massage therapist.

• A massage can help you feel relaxed

• A massage can relieve the tension in your muscles

• It relieves stress and anxiety, and can also reduce muscles soreness

• Having someone massage your body can also help release natural pain killers and may possibly increase your immune system.

Practice makes perfect• Relaxation techniques take practice

• The more you use these techniques, the more you become aware of muscle tensions and relaxation sensations.

• When you start to feel tension, you will be able to notice the sensation immediately and begin to use your relaxation technique that works best for you.

• Learn how to be patient

• Learn how to reduce the negative impact stress has on your body

• Prevent stress from getting out of control

• Be able to experience a greater sense of relaxation through out your body

Benefits of Relaxation techniques

• Learning how to relax your body can help in many other ways than just reducing stress.– Lowering blood pressure– Slowing your heart rate– Slowing your breathing rate– Reducing the need for oxygen– Increasing blood flow throughout the body– Reducing muscle tension

• Practicing and using these relaxation techniques can help the way your body physically responds to stress.

– Decreasing physical pain, lower back and headaches

– Decreases emotional anger and frustration– More energy– Better concentration– Handling problems well– More efficiently participating in activities of daily

living

Remember

• Relaxing is important because it can increase your quality of life.

– Improves health

– And reduces the amount of stress