1. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Chapter 9 Relax: Using Relaxation Techniques to Offset the Effects of Stress

2. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Overview nThis chapter uIntroduces the third of the Five Rs of Coping with Stress—Relax uExplains the effects of relaxation on the body uIntroduces a variety of techniques designed to put the body into a relaxed state

3. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Outline uThe stressed state compared to the relaxed state uBreathing and relaxation uMeditation uVisualization

4. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Outline (continued) uAutogenics uThe quieting reflex and the calming response uBiofeedback

5. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images The Stressed State Compared to the Relaxed State nRelaxation is the opposite of stress uHeart rate slows down uBlood pressure decreases uBreathing rate decreases uBreathing becomes deeper, includes entire lung volume uMuscles relax uMind is clearer, not threatened nThe stressed state: A quick review

6. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images The Relaxed State nThe body’s response to relaxation when we simply cannot be stressed uPassive mental state: allowing your mind to slow down uRelaxed state: a state characterized by the decrease of key physiological processes, accompanied by a passive mental state

7. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Breathing and Relaxation nBreathing is the basis of both life and relaxation nRapid, shallow breathing disrupts relaxation nIntentionally slowing and deepening one’s breathing can induce relaxation and cancel out the stress response

8. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Diaphragmatic Breathing to Reduce Stress nMost of us breathe too quickly nBreathing slowly means it should take several seconds to fill your lungs nDiaphragmatic breathing: a deep breathing technique that uses the diaphragm to assist in completely filling the lungs from the bottom up nDeep breathing is an excellent first choice for reducing stress

9. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Meditation nThe process by which we go about deepening our attention and awareness by refining them and putting them to greater practical use in our lives nBenefits of meditation: uDecreased metabolic rate and oxygen consumption uIncreased intensity and frequency of alpha brain waves (associated with the restful awake state) uSlower heart and respiration rates uA calmer, more peaceful view of the world

10. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Meditation (Cont’d) nFocused meditation: A mental exercise using a focal point to direct one’s attention to nOpen meditation: Non-focused or mindful meditation that directs one’s full attention to awareness of the present moment

11. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Meditation (Cont’d) nFour kinds of focused meditation practices : uObject meditation uWord/phrase meditation uSound meditation uBreath meditation

12. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Applying Focused Meditation: Benson’s Relaxation Response nFour elements of Benson’s relaxation response (an easy, popular form of focused meditation): uA quiet environment uA mental device uA passive attitude uA comfortable position

13. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Meditation (Cont’d) nTwo kinds of open meditation: uFormal mindfulness meditation: a type of mindfulness meditation training implemented over 8 weeks and designed to have people practice 45 minutes per day uInformal mindfulness meditation: the application of mindful behavior into daily experiences

14. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Visualization nMental creation of relaxing visual images and scenes nWorks by using images to facilitate a relaxation response nMay be used alone or in conjunction with other techniques such as deep breathing, yoga, stretching, or meditation nInstructions for creating personal visualization scripts are given in the text

15. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Autogenics nA form of hypnosis that incorporates visual images of our bodies becoming warm and relaxed nDeveloped by Schultz and Luthe for use in the practice of psychotherapy nInstructions are given for five steps in performing autogenics

16. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images The Quieting Reflex and the Calming Response nThe quieting reflex: a 6-second relaxation technique developed by Stroebel nThe calming response: a modification of the quieting reflex developed by Segal

17. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Biofeedback nEmploys instruments that measure body functions associated with stress nThe instruments help you recognize stress and relax your body nWith experience you can wean yourself off the machine

18. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Biofeedback (Cont’d) nFour main types of biofeedback machines uEEG (electroencephalographic): measures brain waves uThermal: measures temperature at the extremities uEMG (electromyographic): measures tension in striated muscles uEDR (electrodermal): measures the body’s electrical activity

19. © 2007 McGraw-Hill Higher Education. All rights reserved. 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

20. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Hobbies, Entertainment, Recreational Activities, and Stress (Cont’d) nMany confuse being entertained and engaging in non-physical hobbies and recreational activities with true relaxation nHobbies, 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

21. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Using Hobbies, Entertainment, and Recreational Pursuits to Relax nGermet (2005) says that almost any activity can be pursued more mindfully if it is uNonconceptual uPresent-centered uNon-judgmental uIntentional uParticipatory uNonverbal uExploratory uLiberating

22. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Chapter 9: Relax: Using Relaxation Techniques to Offset the Effects of Stress nSummary