Introducing Relaxation

A study of relaxation techniques

DefinitionRelaxation is …..

‘a state of mental calm and focus, free from

unnecessary bodily tension.’

Why do we need to relax?

How do you relax?

Stress!!When you’re stressed, your body turns

on the stress response.

What are the causes of stress in our lives?

Common triggers of stress:Conflicts at school or homeMajor life changesNot enough timeNot relaxingTaking things too seriously, and refusing to

accept the inevitableTrying to please everyoneUnhealthy living

The relaxation responseThe best way to counteract stress with no

known side effects is to regularly bring about your relaxation response !

The effect of using relaxation techniques where stress is reduced and your body and mind are in a state of being deeply relaxed.

Stress response

Relaxation response

When your RR is activated, the following changes take place in your body and mind:- Your muscles relax- Your blood pressure goes down- Your breathing slows down- You use less energy

The stress – relaxation seesaw

Relaxed

Stressed

Using relaxation techniques & activities can help you find balance in

your life if you’re too stressed

You can achieve relaxation in 2 ways:

Using Relaxation techniquese.g. meditation, progressive relaxation

Doing Relaxation activitiese.g. taking a bath, going for a walk

Mr. Wilkinson and his mates !

3 components of a relaxed lifestyle:

Attitude

Techniques Activities

Components of

relaxation

Physical (body)

Psychological (mind)

Holistic (Spirit)

Remember: spirituality does not require a religious belief!

3 dimension

s of relaxation

Overview of relaxation techniques:Body techniques:- Progressive

relaxation- Breathing exercises- Physical exercise- Yoga- T’ai Chi- Qigong- Biofeedback- Massage and self-

massage

Mind techniques:- Meditation

(mindfulness)- Guided imagery- Self-hypnosis- Cognitive

behavioural techniques

- Music- Problem-solving

techniques- Humour- Music

Spirit techniques:- Gratitude and self-

compassion- Connecting with

others through socialising or a shared interest

- Prayer, meditation, chanting and singing

- Volunteering, showing kindness to others and being generous

- Reflecting on your own inner thoughts & feelings and writing them in a journal

- Forgiveness

Religious roots of YogaOriginated in ancient India

with a view to attain a permanent state of peace of mind in order to experience one’s true self.

Various traditions of yoga are found in Hinduism, Buddhism and Jainism.

Major aspect of Hindu philosophy, and the word ‘yoga’ is used to refer to one of the 6 orthodox schools

Hatha YogaBecame popular in the west in

1980’sDeveloped for reducing stress

and improved overall wellbeing

Relaxes both mind & body at the same time

Trains your mind to be focused & allows you to be grounded in the present moment

Around 16 million American practice yoga

Massively Popular

Yoga calms me down. It’s a therapy session, a

workout, and meditation all at the same time!”

Jennifer Aniston

Russell Brand

says he's

"happier than

ever," thanks to

yoga and

meditation.

Yoga …By practising all the various aspects of yoga,

practitioners claim to experience a deeper sense of peace and tranquillity.

It includes:- physical stretching- breathing exercises- meditation- physical exercise- mindfulness

http://www.youtube.com/watch?v=Rar9VsYy8Tg

Sneak Preview

3 types of yoga. You choose…Yoga for stress relief

Yoga for fitnesshttp://www.youtube.com/watch?v=q5nyrD4eM64

Yoga for beginnershttp://www.youtube.com/watch?v=xPr4g7o46DY

http://www.youtube.com/watch?v=Rar9VsYy8Tg

T’ai Chi & Qigong (the weeks after)

Originate from ChinaInvolve co-ordinating gentle physical

movements and Deep breathing with awareness.

The flowing movements with your breathing cause you to focus in the present moment and let go of

concerns about the past and worries about the future.Considered to be ‘meditation in

motion’