Chapter 10 Relax Using Relaxation Techniques to Offset

Chapter 10 Relax: Using Relaxation Techniques to Offset the Effects of Stress Akira Kaede/Getty Images Mc. Graw-Hill/Irwin Copyright © 2012 by The Mc. Graw-Hill Companies, Inc. All rights reserved.

The Stressed State Compared to the Relaxed State n Relaxation is the opposite of stress u. Heart rate slows down u. Blood pressure decreases u. Breathing rate decreases u. Breathing becomes deeper, includes entire lung volume u. Muscles relax u. Mind is clearer, not threatened n The stressed state: A quick review 10 -2 Akira Kaede/Getty Images

The Relaxed State n The body’s response to relaxation when we simply cannot be stressed u. Passive mental state: allowing your mind to slow down u. Relaxed state: a state characterized by the decrease of key physiological processes, accompanied by a passive mental state 10 -3 Akira Kaede/Getty Images

Breathing and Relaxation n Breathing is the basis of both life and relaxation n Rapid, shallow breathing disrupts relaxation n Intentionally slowing and deepening one’s breathing can induce relaxation and cancel out the stress response (3 X 3) u. Diaphragmatic breathing: a deep breathing technique that uses the diaphragm to assist in completely filling the lungs from the bottom up 10 -4 Akira Kaede/Getty Images

Meditation Akira Kaede/Getty Images n 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? n Benefits of meditation: u. Decreased metabolic rate and oxygen consumption u. Increased intensity and frequency of alpha brain waves (associated with the restful awake state) u. Slower heart and respiration rates u. A calmer, more peaceful view of the 10 -5 world

Meditation (Cont’d) n. Focused meditation: A mental exercise using a focal point to direct one’s attention to n. Open meditation: Non-focused or mindful meditation that directs one’s full attention to awareness of the present moment 10 -6 Akira Kaede/Getty Images

Meditation (Cont’d) n. Four kinds of focused meditation practices: u. Object meditation u. Word/phrase meditation u. Sound meditation u. Breath meditation 10 -7 Akira Kaede/Getty Images

Applying Focused Meditation: Benson’s Relaxation Response n Four elements of Benson’s relaxation response (an easy, popular form of focused meditation): u. A quiet environment u. A mental device u. A passive attitude u. A comfortable position 10 -8 Akira Kaede/Getty Images

Meditation (Cont’d) n. Two kinds of open meditation: u. Formal mindfulness meditation: a type of mindfulness meditation training implemented over 8 weeks and designed to have people practice 45 minutes per day u. Informal mindfulness meditation: the application of mindful behavior into daily experiences 10 -9 Akira Kaede/Getty Images

Visualization n Mental creation of relaxing visual images and scenes n Works by using images to facilitate a relaxation response n May be used alone or in conjunction with other techniques such as deep breathing, yoga, stretching, or meditation n Instructions for creating personal visualization scripts are given in the text 10 -10 Akira Kaede/Getty Images

The Quieting Reflex and the Calming Response n The quieting reflex: a 6 -second relaxation technique developed by Stroebel u u u 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. n The calming response: a modification of the quieting reflex developed by Segal Akira Kaede/Getty Images u Take a personal inventory of stressors. u 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. u Think of a relaxing, warming word and visual image. u Take 3 deep abdominal breaths. On the 1 st state “I will not let my body get involved. ” u Pm the 2 nd identify any muscle that is tense and contract for 3 seconds. u On the 3 rd breath, close your eyes and think of your calming 10 -11 word and relaxing image.

Biofeedback n. Employs instruments that measure body functions associated with stress n. The instruments help you recognize stress and relax your body n. With experience you can wean yourself off the machine 10 -12 Akira Kaede/Getty Images

Biofeedback (Cont’d) n Four main types of biofeedback machines u. EEG (electroencephalographic): measures brain waves u. Thermal: measures temperature at the extremities u. EMG (electromyographic): measures tension in striated muscles u. EDR (electrodermal): measures the body’s electrical activity 10 -13 Akira Kaede/Getty Images

Hobbies, Entertainment, Recreational Activities, and Stress Relaxation: 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 10 -14 Akira Kaede/Getty Images

Hobbies, Entertainment, Recreational Activities, and Stress (Cont’d) n Many confuse being entertained and engaging in non-physical hobbies and recreational activities with true relaxation n 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? Akira Kaede/Getty Images 10 -15