Relaxation

Techniques
Dominic S.
Adolfo
RELAX THE BODY AND THE MIND WILL FOLLOW!
Definition of Relaxation

 A state in which there is total physical

immobility and relaxation of the skeletal
muscles with a regulatory effect on the SNS.
Stress

 Is a physiological response to a stimulus.

 Can be positive and negative (Distress and
Eustress)
 Necessary for some to function normally,
produces alertness and nervous system
stimulation.
 Necessary response that enables individuals to
cope life’s challenges.
Anxiety

 Produces a state of tension which causes

increased activity in CNS and many systems.
 Neuromuscular response
 Prolonged muscle contraction
Manifestations of anxiety
& tension includes:
 Pulse rate – increased
 BP – rise in systolic pressure
 Muscle blood flow – increased
 Skin blood flow – decreased
 Sweat gland activity – increased
 Salivary secretion – decreased
 Pupil – increased activity
 Tremor – increased
 Respiratory rate – increased
Position of Stress
 According to Laura Mitchell
 The head is forward with chin tucked in.
 Shoulder girdle is elevated, UE held rigidly
close to the chest wall and elbow flexed
 Trunk is held stiffly and inclined forwards.
 Hand clenched or perform repetitive
actions.
 In sitting, legs are crossed with repeated
DF and PF of the ankle.
 Face is tensed, with forehead furrowed,
eyes held tightly closed or wide open.
 Lips are closed and tongue is held on the
roof of the mouth.
Relaxation Response
 Physiological Manifestation
 Decreased HR
 Decreased BP
 Decreased RR
 Decreased O2 consumption
 Decreased CO2 production & excretion
 Decreased blood cholesterol
 Decreased muscle tension
 Peripheral Vasodilation
 Increased peripheral temperature
 Pupil constriction
 Increased saliva output
 Increased digestive activity & urine output
Relaxation Response

 Cognitive manifestation  Behavioral

 Altered state of
manifestation
consciousness  Lack of attention &
 Heightened concern for
environmental stimuli
concentration
 No verbal interaction
 Increased
suggestibility  No voluntary change in
position
 Passive movement
easy.
Find the one that’s right for
you!
All are designed to produce the
relaxation response
 Meditation (meditative relaxation
response) - Benson
 Autogenic training (Schultz and Luthe)
 Progressive relaxation (Jacobson)
 Accelerated Progressive Relaxation
(Contract Relax)
 Reciprocal Physiological Relaxation
(Mitchell)
 Biofeedback (Basmajian)
 Yoga
 Diaphragmatic breathing *
 Massage
 Repetitive prayer
Meditation

 Grounded in Eastern culture

 Maharishi Mahesh Yogi
 Transcendental meditation
(TM)
 Purpose is to gain control
over your attention (focus)
 Mandala – geometric object
 Nadam – imagined sounds
 Mantra – silently repeated
words or phrases
 Doesn’t have to be weird
Benefits of Meditation

Physiological Effects Psychological Effects

 Learn to control HR and  Reduces anxiety
respiration  Greater self-
 Decreased muscle actualization
tension  Improved sleep
 Decreased oxygen behavior
consumption and carbon  Decreased smoking
dioxide production and drug abuse
 Increased peripheral  Headache relief
blood flow to the arms  General state of
and legs positive mental health
Autogenic Training

 Autogenic = Self-
generating
 Johannes Schultz
 Form of autohypnosis
 Focuses on feelings of
warmth and heaviness in
the limbs and torso
 Effective for treating a
variety of ailments
Benefits of Autogenic
Training
Physiological Effects Psychological
 Decreased HR, respiration, Effects
muscle tension, and serum 
cholesterol Pain tolerance
 Effective in treating  Reduces anxiety
migraines, insomnia and 
hypertensives Reduces depression
 Also asthma, constipation,  Decreases fatigue
writer’s cramp, ulcers,
hemorrhoids, diabetes,
 Increases resistance
tuberculosis, and low back to stress
pain
Progressive Relaxation

 AKA neuromuscular
relaxation or Jacobsonian
relaxation
 Dr. Edmund Jacobson, MD
 Observed excessive
muscle tension in his
patients (bracing)
 Bracing hindered recovery
 Developed progressive
relaxation in 1920’s
Excess Muscle Tension
Causes:
 Backache
 Headaches
 Neck/shoulder pain
 TMJ syndrome
What is Progressive
Relaxation?
 Systematic tensing and relaxation of all major
muscle groups
 Teaches the difference between tension and
relaxation
 Start with the distal muscle groups and moves
to the proximal muscle groups
 Relaxes the mind by relaxing the body
Advantages of PR

 Requires no specialized equipment

 Has psychological and physiological benefits
Benefits of PR

Physiological Effects Psychological Effects

 Relaxation of skeletal  Increases self-concept and
muscles generalized to self-esteem
smooth muscles  Reduces anxiety
 Effective in treating  Reduces depression
migraine and tension
headaches  Helps insomniacs sleep
 Effective in treating  Helps with alcoholism and
backaches drug abuse
PROGRESSIVE MUSCLE
RELAXATION
 Tense each muscle group in sequence taking
care to avoid any strain. Pay attention to the
sensation, hold the position five seconds, then
relax again, noting the feeling, allowing the
muscles to go absolutely limp.
1. Clench both fists – note tension in
hand and forearm – relax.
2. Touch shoulders with fingers, raise
arms – note tension in biceps and
upper arms – relax.
3. Shrug shoulders, raise as high as
possible, note tension in shoulders –
relax.
4. Wrinkle forehead – note tension
about eyes and forehead – relax.
5. Close eyes tightly – study tension –
relax with eyes lightly closed.
7. Press teeth together tightly – note tension
in mouth - relax.
8. Push head backward – note tension in neck
and upper back - relax.
9. Push head forward, bury chin in chest –
note tension in neck and shoulders – relax.
10. Arch your back, move away from back of
chair, push arms backward – note tension
in back and shoulders – relax.
11. Take a deep breath and hold it – note
tension in chest and back – relax.
12. Take two deep breathes of air, hold, and
exhale – note your breathing becoming
slower and more relaxed – relax.
13. Suckin stomach, try to make it reach
your spine – note feeling of tension in
stomach – relax, noting your
breathing becoming more regular.
14. Tensestomach muscles – note tension
in stomach – relax.
15. Tense
buttocks by raising self up on
them – note tension.
16. Flex
thighs by straightening thighs –
note tension – relax.
17. Pointtoes upward toward face – note
tension in feet and calves of legs –
relax.
18. Curl toes downward as if burying
 Focused on muscle groups most
prone to tension.

 Combining muscle groups

1. Combining all facial and neck
muscles at once (see steps 3—
9) – relax.
2. Tense muscles of the arms and
trunk (see steps 1, 2, 10, 11, &
14) – relax.
Reciprocal Inhibition

 Term that can be used in the physiological and

psychological sense
 Physiology
 Linked with muscular movement
 Simultaneous contraction and relaxation of opposing
muscle
 Psychology
 Method used in behavioral therapy to bring about
change in undesirable response to a stimulus by
learning to apply a suitable, incompatible response
RECIPROCAL INHIBITION

 Muscles usually contract in groups when

causing movement.
 Works in synergy
 Agonists – contract
 Antagonists – relax
 RI – can cause rebound reaction that can create
pulled muscles.
Reciprocal Inhibition
 Reciprocal Inhibition Stretching
 Used to reduce muscle cramps, and improve
flexibility
 Applying stress to an opposing muscle group
A stretch is more effective if you use a
technique that involves lengthening a
muscle that is in a relaxed position, as
opposed to one in a contracted position.
 Done in pairs with one person applying
tension to the muscle group being stretched,
in combination to HOLD RELAX and HOLD
CONTRACT STRETCHES.
Reciprocal Inhibition

 Reciprocal Inhibition Massage

 Bring relief from cramps and spasm.
 Pressure is applied to an opposing muscle group
to force it to relax
Biofeedback

The use of instrumentation

to mirror psycho-
physiological processes of
which the individual is not
normally aware and which
may be brought under
voluntary control
Purpose: Enhance self
esteem and generally
reduces anxiety
Biofeedback Modalities

 Electromyography
(EMG)
 Electroencephalogram
(EEG)
 Galvanic skin
response
 Heart rate
 Respiration rate
 Skin temperature
Benefits of Biofeedback

Physiological Effects Psychological Effects

 Effective in treating  Shown to improve
asthma, hypertension, phobias, anxiety,
bruxism, spasticity, stage fright,
ulcers, muscle insomnia,
spasms, stroke, alcoholism, drug
paralysis, migraine abuse, depression,
and tension hyperactivity, sexual
headaches, colitis, dysfunction, pain
Reynaud’s disease,
and stuttering
scoliosis
Disadvantages of
Biofeedback
 Availability
 Cost
 Dependence on
equipment
 Have to learn
another
relaxation
technique
anyway
Breathing (DBE)
 Slow DBE incorporate into several Therapeutic Exercise
 Effects:
 an improvement in blood gas exchange
promotes a more efficient use of
oxygen by muscle
 reflex changes in muscle tension can
be initiated through muscle spindles in
respiratory muscles
 can minimize contraction of accessory
muscles of respiration and increase the
relaxation response
Tips for Doing Relaxation

 Set aside 30 – 45 minutes

 NOT after a meal
 Quiet, distraction-free environment
 Dim lights
 Warm temperature
 Loose clothing
 Lie down or sit in a comfortable chair