Akira Kaede/Getty Images Chapter 10 Relax: Using Relaxation Techniques to Offset the Effects of Stress McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.

Akira Kaede/Getty Images 10-2 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

Akira Kaede/Getty Images 10-3 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

Akira Kaede/Getty Images 10-4 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 (3X3) uDiaphragmatic breathing: a deep breathing technique that uses the diaphragm to assist in completely filling the lungs from the bottom up

Akira Kaede/Getty Images 10-5 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. Altered state of consciousness? 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

Akira Kaede/Getty Images 10-6 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

Akira Kaede/Getty Images 10-7 Meditation (Cont’d) nFour kinds of focused meditation practices : uObject meditation uWord/phrase meditation uSound meditation uBreath meditation

Akira Kaede/Getty Images 10-8 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

Akira Kaede/Getty Images 10-9 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

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

Akira Kaede/Getty Images The Quieting Reflex and the Calming Response nThe quieting reflex: a 6-second relaxation technique developed by Stroebel uThink about what is making you stressed. uSmile to relax facial muscles uRepeat “I can keep a calm body and an alert mind” uTake a quiet, easy breath. uExhale through parted teeth, allowing your jaw to go slack. uVisualize heaviness and warmth flowing through your body. nThe calming response: a modification of the quieting reflex developed by Segal uTake a personal inventory of stressors. uWhenever you are stressed or are about to be confronted with any of your stressors, stop what you focusing on and get in touch with the depth and pace of you breathing. uThink of a relaxing, warming word and visual image. uTake 3 deep abdominal breaths. On the 1 st state “I will not let my body get involved.” uPm the 2 nd identify any muscle that is tense and contract for 3 seconds. uOn the 3 rd breath, close your eyes and think of your calming word and relaxing image.

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

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

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

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. Golf?