Relaxation Techniques PDF

Relaxation Techniques
When a person is confronted with anxiety, their body undergoes several changes and
enters a special state called the fight-or-flight response. The body prepares to either
fight or flee the perceived danger.
During the fight-or-flight response its common to experience a blank mind, increased
heart rate, sweating, tense muscles, and more. Unfortunately, these bodily responses do
little good when it comes to protecting us from modern sources of anxiety.
Using a variety of skills, you can end the fight-or-flight response before the symptoms
become too extreme. These skills will require practice to work effectively, so dont wait
until the last minute to try them out!
Deep Breathing
Its natural to take long, deep breaths, when relaxed. However, during the fight-or-flight
response, breathing becomes rapid and shallow. Deep breathing reverses that, and sends
messages to the brain to begin calming the body. Practice will make your body respond
more efficiently to deep breathing in the future.
Breathe in slowly. Count in your head and make sure the inward breath lasts at least 5
seconds. Pay attention to the feeling of the air filling your lungs.
Hold your breath for 5 to 10 seconds (again, keep count). You dont want to feel
uncomfortable, but it should last quite a bit longer than an ordinary breath.
Breathe out very slowly for 5 to 10 seconds (count!). Pretend like youre breathing
through a straw to slow yourself down. Try using a real straw to practice.
Repeat the breathing process until you feel calm.
Imagery
Think about some of your favorite and least favorite places. If you think about the place
hard enoughif you really try to think about what its likeyou may begin to have feelings
you associate with that location. Our brain has the ability to create emotional reactions
based entirely off of our thoughts. The imagery technique uses this to its advantage.
Make sure youre somewhere quiet without too much noise or distraction. Youll need a
few minutes to just spend quietly, in your mind.
Think of a place thats calming for you. Some examples are the beach, hiking on a
mountain, relaxing at home with a friend, or playing with a pet.
TherapistAid.com 2013 | Page 1
Relaxation Techniques
Paint a picture of the calming place in your mind. Dont just think of the place briefly
imagine every little detail. Go through each of your senses and imagine what you would
experience in your relaxing place. Heres an example using a beach:
a. Sight: The sun is high in the sky and youre surrounded by white sand. Theres no
one else around. The water is a greenish-blue and waves are calmly rolling in
from the ocean.
b. Sound: You can hear the deep pounding and splashing of the waves. There are
seagulls somewhere in the background.
c. Touch: The sun is warm on your back, but a breeze cools you down just enough.
You can feel sand moving between my toes.
d. Taste: You have a glass of lemonade thats sweet, tart, and refreshing.
e. Smell: You can smell the fresh ocean air, full of salt and calming aromas.
Progressive Muscle Relaxation

During the fight-or-flight response, the tension in our muscles increases. This can lead to a
feeling of stiffness, or even back and neck pain. Progressive muscle relaxation teaches us
to become more aware of this tension so we can better identify and address stress.
Find a private and quiet location. You should sit or lie down somewhere comfortable.
The idea of this technique is to intentionally tense each muscle, and then to release the
tension. Lets practice with your feet.
a. Tense the muscles in your toes by curling them into your foot. Notice how it feels when
your foot is tense. Hold the tension for 5 seconds.
b. Release the tension from your toes. Let them relax. Notice how your fingers feel
differently after you release the tension.
c. Tense the muscles all throughout your calf. Hold it for 5 seconds. Notice how the feeling
of tension in your leg feels.
d. Release the tension from your calf, and notice how the feeling of relaxation differs.
Follow this pattern of tensing and releasing tension all throughout your body. After you
finish with your feet and legs, move up through your torso, arms, hands, neck, and head.
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Progressive Muscle Relaxation

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