Back to CFC Blog Show The practice of relaxation techniques may help relieve some of life’s stresses. Effective relaxation techniques can activate your body’s natural relaxation response, which slows down your breathing and heartrate. This response can also bring your body and mind back into balance. There is no general relaxation technique that works for everyone. Therefore, you need to find the one that works best for you. The following are some different relaxation techniques you can try. Deep Breathing –Practice by itself or combine this technique with other relaxation methods, such as listening to music or using aromatherapy. You can perform this technique anywhere, either sitting in a comfortable position with your back upright and neutral or lying down. You can place one hand on the abdomen and the other hand on the chest. -Breathe in and out through the nose -Begin to inhale, softening the belly -Continue to inhale, and expand the ribs (to front/side/back) -Finish the inhale by expanding the chest (all the way up under the collarbones) -Exhale, begin to release breath from top of lungs -At end of exhalation bring navel towards the spine, pushing out as much air as possible -Repeat this pattern many times, slowly counting through the inhale and exhale Progressive Muscle Relaxation - A systematic two-step process where you tense and relax different muscle groups in your body. This tension/release practice helps you recognize what muscles in your body are tight and help you become aware of the initial muscular tension that comes with stress. This technique can also be combined with deep breathing. Begin with your feet and work up your body to your face. -Remove your shoes and either sit or lay down in a comfortable position. Breathe slowly and deeply for a few minutes (using the suggested technique above, or, another breathing technique) -Bring your attention to your right foot, concentrating on how it feels. -Tighten the muscles in the foot and count to 10. -Relax your foot, focusing on the release of the tension and how it feels. -Breathe deeply for a few moments in this relaxed state. -Move to your other foot and repeat this tension and release process, pausing to breathe after each one -Continue, slowly moving up your body, concentrating on contracting and relaxing all the different muscle groups, ending with the muscles of your face. Body Scan Meditation - This technique focuses your attention on various parts of your body, starting with your feet and working your way up. Instead of tensing and relaxing the muscles, you focus on the way your body feels. -Lay on your back with arms at your sides and eyes open or closed. Concentrate on deep breathing for a few minutes. -Now, focus your attention on the toes of your right foot. Notice any sensations you feel in the toes. Relax any tensions and imagine your breath traveling down your body and out through the toes. -Move your focus to the bottom of your foot and repeat the process. Continue to the ankle, calf, knee, thigh, and hip, spending 5-10 seconds in each area. Switch to your left foot and again, work towards the hip. -Next, move up your torso, focusing on your lower back and abdomen, your upper back and chest, your shoulders and neck, and end with your face and the top your head. -Focus particular attention to any area of the body your feel pain or tension. Visualization - Visualization, or guided imagery, involves imagining a scene in which you feel calm and at peace, with an effort to let go of tension and anxiety. You can practice this in silence or with soothing instrumental music, nature’s voice, or audio download. -Soften or close your eyes and put yourself in that restful place. Visualize the scene in as much detail as you can, using all your senses. Really “feel” yourself in that place. For example: See the sun setting over the water; hear the birds calling to each other; smell the pine scent of the forest; Feel the refreshing water on your bare feet; Taste the refreshing cool water on your lips and tongue, and down your throat. -As you explore all the sensory stimulation of your peaceful place, enjoy the releasing of your anxiety floating away. Mindfulness Meditation - Mindfulness enables you to fully engage yourself in the present moment, perhaps letting go of the past or thinking about the future. Some forms of meditation have you focus on a single repetitive action, like breathing or a mantra. Other forms have you focus on releasing internal thoughts or sensations. You can also apply this to activities as walking or exercising. When practicing, you may notice your mind wandering back to distracting thoughts. If these thoughts emerge, acknowledge them, gently push them away, and turn your attention back to your point of focus, without any judgement. You will get better at retaining your focus the more you practice. Mindful Exercise with Rhythmic Movement – Rhythmic movement, like dancing and running, creates a repetitive flow which can lead to a body relaxation response. Be mindful during this exercise and try to fully engage yourself into the present moment. Feel the touch of your feet on the ground. Feel the breeze against your face. Focus on how your body feels. Coordinate your breathing with the movement. Focus in on what muscles are contracting and releasing. Source: L Robinson, M Smith, MA, J Segal, PhD, & R Segal, MA, helpguide.org Written by: Kimberley Alger-Norton, CFC Certified Personal Trainer What is a stress reduction technique that involves contracting and relaxing muscle groups one at a time?Progressive muscle relaxation (PMR) is a relaxation technique. It involves tensing and then relaxing your muscles, one by one. This helps you release physical tension, which may ease stress and anxiety.
Is a stress reduction technique that involves contracting and relaxing muscle groups quizlet?A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called progressive relaxation or neuromuscular relaxation. A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called neuromuscular relaxation or Jacobsonian relaxation.
What are muscle relaxing techniques?Instructions. Take a deep inhale, make a tight fist with your right hand and hold it for a count of three. ... . Using the same technique, one by one, tense and relax the muscles in your face. ... . Tense and relax the muscles in your torso.. Tense and relax your arms. ... . Legs are last. ... . Enjoy the experience! ... . Practice!. What is relaxation and stress reduction techniques?You can relieve tension in any part of your body just by tensing and relaxing each muscle in turn. Sitting in a comfortable chair: Close your eyes and concentrate on your breathing. Slowly breath in through your nose and out through your mouth.
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