1. © 2011 McGraw-Hill Higher Education. All rights reserved. Other Relaxation Techniques Chapter 11

2. Chapter Overview Biofeedback Biofeedback Diaphragmatic breathing Diaphragmatic breathing Body scanning Body scanning Massage and acupressure Massage and acupressure Yoga and stretching Yoga and stretching Repetitive prayer Repetitive prayer Quieting reflex Quieting reflex Instant calming sequence Instant calming sequence Mindfulness Mindfulness Music and relaxation Music and relaxation Tai Chi Tai Chi Pets and stress Pets and stress © 2011 McGraw-Hill Higher Education. All rights reserved.

3. Biofeedback Instrumentation that lets you see your psychophysiological processes Instrumentation that lets you see your psychophysiological processes You may not otherwise be aware of this information (e.g., increased heart rate) You may not otherwise be aware of this information (e.g., increased heart rate) People then can learn to voluntarily control these bodily processes People then can learn to voluntarily control these bodily processes © 2011 McGraw-Hill Higher Education. All rights reserved.

4. Three Phases of Biofeedback 1.Measuring the physiological parameter 2.Converting this measurement into some understandable form 3.Feeding back this information to the subject who is learning to control his or her body processes © 2011 McGraw-Hill Higher Education. All rights reserved.

5. Physiological Effects Asthma Asthma Hypertension Hypertension Bruxism Bruxism Hyperkinesia Hyperkinesia Spasticity Spasticity Cerebral palsy Cerebral palsy Dystonias Dystonias Dysphonia Dysphonia Ulcers Ulcers Muscle spasms Muscle spasms Nerve-muscle injuries Nerve-muscle injuries Spasmodic torticollis Spasmodic torticollis Tinnitus Tinnitus Migraine headache Migraine headache Tension headache Tension headache Colitis Colitis Biofeedback that focuses on muscle tension alone has been effective in treating the following conditions: © 2011 McGraw-Hill Higher Education. All rights reserved.

6. Physiological Effects (cont.) TMJ disorder TMJ disorder Defecatory disorders Defecatory disorders Urinary incontinence Urinary incontinence Asthma Asthma Epilepsy Epilepsy ADHD ADHD Scoliosis Scoliosis Diabetes Diabetes Recurrent headache Recurrent headache Raynaud’s disease Raynaud’s disease High blood pressure High blood pressure Palmarhyperhidrosis Palmarhyperhidrosis Biofeedback has also been effective in treating the following conditions: © 2011 McGraw-Hill Higher Education. All rights reserved.

7. Psychological Effects Phobias Phobias Anxiety Anxiety Stage fright Stage fright Insomnia Insomnia Alcoholism Alcoholism Drug abuse Drug abuse Depression Depression Hyperactivity in children Hyperactivity in children Tension headaches Tension headaches Sexual dysfunction Sexual dysfunction Stuttering Stuttering Burnout Burnout Improved locus of control Improved locus of control Regulation of mental state Regulation of mental state Psychogenic cough Psychogenic cough Various affective disorders Various affective disorders © 2011 McGraw-Hill Higher Education. All rights reserved.

8. Psychological Effects (cont.) The more that biofeedback is studied, the more it seems to share common elements with relaxation and cognitive restructuring procedures (Rice, 1987) (Rice, 1987) © 2011 McGraw-Hill Higher Education. All rights reserved.

9. How to Relax Using Biofeedback Biofeedback is used as a training device to help you achieve greater control of your physiological processes Biofeedback is used as a training device to help you achieve greater control of your physiological processes The equipment teaches you the sensations of relaxation and corresponding physiology (e.g., decreased muscle tension, heart rate, breathing) The equipment teaches you the sensations of relaxation and corresponding physiology (e.g., decreased muscle tension, heart rate, breathing) Once you are able to gain control, you will not react to stress in a dysfunctional manner Once you are able to gain control, you will not react to stress in a dysfunctional manner © 2011 McGraw-Hill Higher Education. All rights reserved.

10. Diaphragmatic Breathing Stressful breathing is rapid and shallow Stressful breathing is rapid and shallow Diaphragmatic breathing is deep breathing from the belly rather than just the chest Diaphragmatic breathing is deep breathing from the belly rather than just the chest Diaphragmatic breathing is a precursor to all forms of relaxation Diaphragmatic breathing is a precursor to all forms of relaxation “Color breathing” and “nasal switching” are two examples of breathing exercises “Color breathing” and “nasal switching” are two examples of breathing exercises © 2011 McGraw-Hill Higher Education. All rights reserved.

11. How to Do Diaphragmatic Breathing Lie on your back and place a book on your belly Lie on your back and place a book on your belly Make the book rise with your breathing Make the book rise with your breathing Place your right hand on your abdomen and your left hand on your chest Place your right hand on your abdomen and your left hand on your chest Make your right hand rise as you breathe Make your right hand rise as you breathe Use a clock with a second hand; inhale for 5 seconds and exhale for 5 seconds Use a clock with a second hand; inhale for 5 seconds and exhale for 5 seconds Repeat a mantra and breathe in synchrony as you recite it in your mind Repeat a mantra and breathe in synchrony as you recite it in your mind © 2011 McGraw-Hill Higher Education. All rights reserved.

12. Body Scanning A relaxation technique that searches for relaxed body parts and transports that sensation to less relaxed areas A relaxation technique that searches for relaxed body parts and transports that sensation to less relaxed areas Three stages to body scanning: Three stages to body scanning: 1.Search for a part of the body that is relaxed 2.Identify it 3.Spread the sensation to the more tense parts of your body © 2011 McGraw-Hill Higher Education. All rights reserved.

13. Massage and Acupressure Chinese and Indian medical care have used massage for centuries Chinese and Indian medical care have used massage for centuries Several other techniques have been adopted in recent years Several other techniques have been adopted in recent years –Reflexology –Aromatherapy –Acupuncture (shiatsu) © 2011 McGraw-Hill Higher Education. All rights reserved.

14. Benefits of Massage Reduce anxiety and stress Reduce anxiety and stress Decrease feelings of fatigue Decrease feelings of fatigue Decreases pain in cancer patients Decreases pain in cancer patients Alleviates back pain Alleviates back pain Reduces pain from arthritis Reduces pain from arthritis Decrease carpal tunnel symptoms Decrease carpal tunnel symptoms Lowered blood pressure Lowered blood pressure Enhance immune function Enhance immune function © 2011 McGraw-Hill Higher Education. All rights reserved.

15. Yoga and Stretching There are many forms of yoga There are many forms of yoga Hatha yoga is well known in the Western world Hatha yoga is well known in the Western world The stretching in yoga can be relaxing for the mind and body The stretching in yoga can be relaxing for the mind and body Avoid overstretching and injury Avoid overstretching and injury Benefits include increased spatial memory, improved body awareness, reduced resting heart rate, and improved physical relaxation Benefits include increased spatial memory, improved body awareness, reduced resting heart rate, and improved physical relaxation © 2011 McGraw-Hill Higher Education. All rights reserved.

16. Repetitive Prayer Repetitive prayer was found to induce the relaxation response (Benson, 1985) Repetitive prayer was found to induce the relaxation response (Benson, 1985) Jogging or walking with prayer has been called “aerobic prayer” Jogging or walking with prayer has been called “aerobic prayer” © 2011 McGraw-Hill Higher Education. All rights reserved.

17. Quieting Reflex Can be effective in a matter of seconds Can be effective in a matter of seconds Involves smiling inside and calming oneself with reassuring dialogue Involves smiling inside and calming oneself with reassuring dialogue Follow the six steps in the text Follow the six steps in the text © 2011 McGraw-Hill Higher Education. All rights reserved.

18. Instant Calming Sequence Based on concept of recognizing signs of stress and responding immediately Based on concept of recognizing signs of stress and responding immediately Five steps: Five steps: –Uninterrupted breathing –Positive face –Balanced posture –Wave of relaxation –Mental control © 2011 McGraw-Hill Higher Education. All rights reserved.

19. Mindfulness Focusing on the present moment Focusing on the present moment Change your focus from what-if and if- only to what-is Change your focus from what-if and if- only to what-is Dates back to ancient Eastern and Western traditions Dates back to ancient Eastern and Western traditions Effective in treating chronic pain, psoriasis, anxiety disorders, and stress Effective in treating chronic pain, psoriasis, anxiety disorders, and stress © 2011 McGraw-Hill Higher Education. All rights reserved.

20. Music and Relaxation Sound can have relaxing effects Sound can have relaxing effects –Imagine natural sounds –White noise Soothing music can: Soothing music can: –Reduce blood pressure –Reduce depression –Improve self-esteem –Improve spirituality © 2011 McGraw-Hill Higher Education. All rights reserved.

21. Tai Chi Originated in China 300 years ago Originated in China 300 years ago Uses slow, dancelike movements, meditation, and control of breathing Uses slow, dancelike movements, meditation, and control of breathing Has not yet been well studied Has not yet been well studied Five basic principles of Tai Chi: Five basic principles of Tai Chi: –Relaxation –Separating yin and yang –Turning the waist –Keeping an erect back –Total body movement © 2011 McGraw-Hill Higher Education. All rights reserved.

22. Pets and Stress Pets take the focus off concerns and worries Pets take the focus off concerns and worries They provide social support They provide social support Numerous studies have found that pet ownership can reduce stress Numerous studies have found that pet ownership can reduce stress Petting a dog can momentarily lower your blood pressure, as well as the dog’s! Petting a dog can momentarily lower your blood pressure, as well as the dog’s! © 2011 McGraw-Hill Higher Education. All rights reserved.

23. Other Relaxation Techniques Chapter 11 © 2011 McGraw-Hill Higher Education. All rights reserved.