Relaxation Techniques
│
├── 1. Breathing Meditation
│ ├── Practicing Deep Breathing
│ │ → Sit comfortably
│ │ → Inhale slowly (nose)
│ │ → Hold for few seconds
│ │ → Exhale slowly (mouth)
│ │ → Repeat for a few minutes
│ └── Benefits → Reduces stress, Improves focus, Brings peace of mind
│
└── 2. Progressive Muscle Relaxation (PMR)
├── For Stress Relief
│ → Tighten each muscle group → Hold → Release → Feel relaxed
├── Practicing PMR
│ → Start from toes → legs → stomach → arms → face
│ → Tense for 5 sec → Slowly release → Continue till whole body relaxes
└── Benefits → Removes body tension, Better sleep, Reduces stress, Improves body awareness
Got it 👍 You want clear, simple notes (like for 10-mark answers) on Relaxation Techniques with
the subtopics:
1. Breathing Meditation
o Practicing deep breathing meditation
2. Relaxation Techniques
o Progressive muscle relaxation for stress relief
o Practicing progressive muscle relaxation
Here’s the explanation in headings + points + simple English for you:
Relaxation Techniques
Relaxation techniques are simple methods that help the body and mind to calm down, reduce
stress, and improve focus.
1. Breathing Meditation
(a) Meaning
A method of focusing on the breath to relax the body and mind.
Helps to slow down racing thoughts.
Easy to practice anywhere.
(b) Steps – Practicing Deep Breathing Meditation
1. Sit or lie down in a comfortable position.
2. Close your eyes and focus on your breath.
3. Take a slow deep breath in through the nose.
4. Hold for a few seconds.
5. Slowly exhale through the mouth.
6. Repeat for a few minutes.
(c) Benefits
Reduces anxiety and stress.
Improves concentration.
Brings peace of mind.
2. Progressive Muscle Relaxation (PMR)
(a) Meaning
A relaxation technique where muscles are slowly tightened and then released.
Helps in removing tension from the body.
(b) Progressive Muscle Relaxation for Stress Relief
Each muscle group is focused one by one.
First tighten (contract) the muscles, then slowly relax them.
Example: Tighten fists → hold → release → feel relaxation.
(c) Steps – Practicing Progressive Muscle Relaxation
1. Sit or lie down comfortably.
2. Start from the toes and move upward (legs, stomach, arms, face).
3. Tense each muscle group for 5 seconds.
4. Slowly release and feel the relaxation.
5. Continue till the whole body feels light.
(d) Benefits
Removes physical tension.
Reduces stress and headaches.
Improves sleep quality.
Increases body awareness.
✅ In short:
Breathing meditation = Focus on breath to relax the mind.
Progressive muscle relaxation = Tighten and release muscles to relax the body.
Would you like me to also make a small flowchart/mindmap for this so it’s easy to remember
during exam revision?
