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RELAXATION
TECHNIQUES
Relaxation: Why it is Important
Relaxation techniques produce numerous benefits. Relaxation
methods help to shorten recovery time from strenuous activity.
Skill in relaxation also helps you derive maximum rest
and recovery from brief time-out periods. The ability
to relax improves sleep habits before important events.
For many individuals getting a good night's sleep before
an important meeting or deadline is a rarity. Relaxation
techniques enable you to mentally and physically quiet
down so that sleep naturally follows.
Relaxation Techniques to Control the Response
to Pressure
As beneficial as these results are, the greatest benefit
from relaxation techniques is the ability to control your
stress reaction and therefore to control your response
under pressure. Each relaxation technique offers an effective
method for acquiring relaxation skill. By learning relaxation
methods and following through with consistent practice,
individuals arm themselves with the ability to combat
pressure.
The more proficient individuals are in being able to relax,
the greater control there is over the stress response.
In situations that would ordinarily trigger the stress
response, relaxation techniques can be applied to alter
stress to a peak activation level.
Self-regulation of the stress response combats anxiety
and too much stress which stand as obstacles to performing
at your best level. With control through relaxation techniques,
you can face pressure without the toll of anxiety and
stress overload.
Relaxation
Techniques
Relaxation is a skill that can be developed by anyone.
As with any skill, you can develop the ability to relax
through practices. There are many different relaxation
techniques. Among the most effective techniques for achieving
relaxation are these methods:
• Doing progressive
relaxation: Physical relaxation (body-to-mind) involving
alternately tensing then relaxing major muscle groups
in the body
• Using
breathing techniques: Breathing Exercise 3/3/3 (breathing
method involving 3 sets of breaths with each set having
3 breaths). Breathing Exercise Stream of Breath (Breathing
method involving seeing the breath permeate each area
of the body with suggestions for relaxation)
•
Practicing autogenic training exercises: A series of 6
exercises, each directed to an aspect of the relaxation
response (such as heaviness, warmth, heart rate)
•
Doing biofeedback for lowering heart rate: Feedback technique
that can be done by an individual that involves monitoring
heart rate and focusing on lowering heart rate
•
Creating a relaxation cue: Trigger to rapidly elicit relaxation
Learning specific relaxation techniques, along with guidelines
for practice and cues for quickly eliciting relaxation
takes consistent practice and time. However, the payoff
in feeling relaxed, having more energy and less stress,
and being able to focus and perform tasks at a higher
level make the investment of time worthwhile. For more
information on relaxation, look at:
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Relaxation
Training Exercises. Turn down tension and
turn up a positive, healthy attitude with this audio
CD that focuses on stress reduction. Create a journey
to relaxation with these relaxation exercises.
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Stress
Control. This manual gives guidelines and
specific practices for developing the skill of relaxation.
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Stress Control
CD-ROM. The Stress Control CD-ROM presents
information about this vital mental skill using
high impact graphics, animation, video clips, and
special effects. This CD takes the viewer through
five relaxation exercises with specific instructions,
practices, and reviews. |
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Take time out for relaxation and experience
renewed energy and inner calm. Order the audio CD now: Relaxation
Training Exercises by Marie Dalloway, Ph.D. |
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Develop the skill of regulating your
stress level, so that you can be in the right energy and intensity state
to perform at your best. Order the multi-media CD now: Stress
Control by Marie Dalloway, Ph.D. |
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