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Module 3/ Chapter 3

Module 3/ Chapter 3. Relaxation “Make relaxation a part of your life.”. CHAPTER 3 OUTLINE. What is Relaxation? Sleep Relaxation Techniques Yogic Breathing, or Pranayama Biofeedback Progressive Muscle Relaxation Autogenic Training Visual Imagery. CHAPTER 3 OUTLINE (Cont’d).

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Module 3/ Chapter 3

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  1. Module 3/ Chapter 3 Relaxation “Make relaxation a part of your life.”

  2. CHAPTER 3 OUTLINE • What is Relaxation? • Sleep • Relaxation Techniques • Yogic Breathing, or Pranayama • Biofeedback • Progressive Muscle Relaxation • Autogenic Training • Visual Imagery

  3. CHAPTER 3 OUTLINE (Cont’d) • Self-Hypnosis • Humor, Stress, and Relaxation • Mindfulness Meditation • Summary Points

  4. Concept of Relaxation • Word relax is derived from the Latin word relaxare meaning “to loosen” • The process helps restore and consolidate energy lost in daily activities • Ideal Relaxation: • The skeletal muscles loosen up • The senses lets go • The mind is in conscious state but without any positive or negative thoughts

  5. Sleep • State of relaxation without conscious mind • Two functions: • Conservation of energy • Restoration of energy • Follows a circadian rhythm or a daily pattern • Metabolic rate of the body is reduced by between 5 and 25 percent

  6. Phases of sleep • Non REM (rapid eye movement) sleep • Stage 1: Light drowsy, beta waves (14-40 cps) • Stage 2: Spindles & k complexes, alpha waves (8-13 cps) • Stage 3: Slow wave sleep, theta waves (4-7 cps) • Stage 4: Deep sleep, delta waves (1-3 cps) • REM (rapid eye movement) sleep • Dreams occur, first cycle 90 minutes after going to bed, alpha and beta waves

  7. Methods of Relaxation: #1 Yoga • Derived from Sanskrit word meaning ‘union’ • Physical & Psychic practice • First written records in Yogasutra of Patanjali (200 B.C.) • Systematic practice of developing harmony in body, mind and environment around oneself

  8. Asthangayoga • All schools of yoga use some or all of the steps of Asthangayoga: • Yama (Rules for living in society) • Niyama (Self-restraining rules) • Asaana (Low physical impact postures) • Pranayama (Breathing techniques) • Pratihara (Detachment of mind from sense objects) • Dharana(Concentration) • Dhyana (Meditation) • Samadhi (Complete union with Super consciousness)

  9. Yogic Breathing for Relaxation • Puraka (inhalation) • Kumbhaka (pausing of holding the breath) • Rechaka (exhalation) • Ratio is 1:4:2 • Postures: • Sitting • Bending • Alternative

  10. Methods of Relaxation: #2 Biofeedback • Use of instrumentation to mirror physiological processes of which the individual is not normally aware and which may be brought under voluntary control • Information about blood pressure, heart rhythm, muscle tension is electronically recorded and the participant is taught mechanisms to regulate these

  11. Instruments in Biofeedback • Syphgmomanometer -- Blood pressure • Electromyograph (EMG)-- Muscle tension and relaxation • Electroencephalograph (EEG) -- Brain activity • Thermal Units-- Skin surface temperature • Galvanic skin response (GSR) -- changes in sweat response on the skin thereby giving an idea of sympathetic nervous activity

  12. Methods of Relaxation: #3Progressive Muscle Relaxation • Chicago Physician, Edmund Jacobson tried it on patients before surgery • Contraction followed by relaxation in different sets of muscles • Later applied to several prophylactic and therapeutic situations • Later workers shortened PMR to Abbreviated progressive relaxation technique (APRT)

  13. Methods of Relaxation: #4Autogenic Training • German neurologist, Johannes Schultz • Self-hypnotic procedure • Concentration on body sensations in a passive manner • Key body sensations that are chosen are heaviness and warmth

  14. Methods of Relaxation: #5Visual Imagery • Mental visualization with the help of imagination • Similar to dreaming • Always focus on positive • 3 ways: • Past visualization on previous achievement • Present visualization with music • Future visualization of success etc

  15. Thoughts for Reflection • Read and reflect with a partner: • 3.1 Barriers to relaxation • 3.2 Think! • 3.3 Autosuggestion

  16. Skill Building Activities • Worksheets 3.1 – 3.5: Practice yogic breathing, progressive muscle relaxation, autogenic training, visual imagery and meditation • Identify similarities in each relaxation method • Identify differences in each relaxation method • Discuss the advantages (pros) and disadvantages (cons) of each method • Which method do you find best for your practice?

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