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Relaxation Technique

The document presents various relaxation techniques developed to reduce stress and promote relaxation, including deep breathing, progressive muscle relaxation, body scan meditation, visualization, self-massage, mindfulness meditation, rhythmic movement, and yoga. Each technique is described with steps on how to practice them effectively. The techniques aim to help individuals achieve a state of relaxation characterized by slower breathing and reduced heart rate.

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56 views12 pages

Relaxation Technique

The document presents various relaxation techniques developed to reduce stress and promote relaxation, including deep breathing, progressive muscle relaxation, body scan meditation, visualization, self-massage, mindfulness meditation, rhythmic movement, and yoga. Each technique is described with steps on how to practice them effectively. The techniques aim to help individuals achieve a state of relaxation characterized by slower breathing and reduced heart rate.

Uploaded by

zarafshanmir1
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

RELAXATION TECHNIQUE

Presented by
Nakshab Shah
Roll No : 2201061022
DEFINITION
 This technique firstly developed in the 1970’s at Harvard Medical
School by Dr Herbert Benson

 A method used to help reduce muscle tension and stress, lower


blood pressure and control pain

 Practices to help bring about the body’s relaxation response which


is characterized by slower breathing, reduced heart rate
TYPES OF RELAXATION
TECHNIQUE
DEEP BREATHING

A relaxation technique that involves breathing slowly and deeply using


diaphragm and abdominal muscles.
 How to practice deep breathing:
 Sit comfortably
 Breath through your Nose
 Exhale through your Mouth
 Continue to breath in through your nose and out through your mouth
PROGRESSIVE MUSCLE
RELAXATION
 It is a two step process in which systematically tense and relax
different muscle groups in the body
 Find a quiet place
 Get comfortable
 Breathe deeply
 Focus on muscle groups
 Tense the muscles and then release the tension
BODY SCAN MEDITATION
 A mindfulness medication practice involving scanning your body for pain,
tension or anything.
 Get Cozy
 Focus
 Choose where to start
 Pay attention
 Go slow
 Breathe
 Release
 Move Along
VISUALIZATION/GUIDED
IMAGERY
 It involves a scene in which you feel at peace

 Close your eyes and imagine your restful place

 Picture it vividly as you can

 Enjoy the feeling of your worries drifting away

 When you are ready, geently open your eyes


SELF MASSAGE
 It refers to the use of your own hands, tools or objects to work on
sore muscles.

 Using your hands to massage the neck, head or feet

 Using a foam roller to massage the legs, back

 Using specially designed self massage tools


MINDFULNESS MEDITATION

 A mental training practice that teaches you to slow down racing


thoughts let go of negativity, calm both your mind and body
 Get comfortable
 Consider a timer
 Focus on breathing
 Notice your thoughts
 Give yourself a break
RHYTHMIC MOVEMENT

 Using a flow of repetitive movement, can involve walking,


running, dancing etc.
YOGA

 It involves a series of both moving and stationary poses, combined


with deep breathing

 Bikram Yoga

 Restorative Yoga

 Balasana Yoga

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