Relaxation Technique

Aka: Relaxation Technique, Relaxation Therapy, Relaxation Training, Mindfulness

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II. Indications

  1. Anxiety Disorder
  2. Insomnia

III. Techniques

  1. Progressive Muscle Relaxation (Progressive Relaxation)
  2. Tame It Mindfulness Tool
  3. Mental imaging
    1. Listen to relaxation tapes (Classical Music or Nature sounds)
    2. Imagine a tranquil scene (e.g. waterfall or beach)
  4. Meditation
  5. Mindfulness-based stress reduction
  6. Yoga
  7. Self-Hypnosis
  8. Biofeedback (visual or auditory)
    1. Patient learns to control physiologic responses (e.g. developing Muscle tension)
  9. Breathing retraining (arousal reduction)
    1. Take a deep breath
    2. Let breath out through pursed lips
    3. Abdominal breathing
    4. Box breathing for 1-2 minutes
      1. Inhale slowly for 3-5 seconds and hold for 3-5 seconds
      2. Exhale slowly for 3-5 seconds and hold for 3-5 seconds
  10. Massage
    1. Gentle 5-minute back rub prior to bedtime

IV. Resources

  1. Davis (2008) The Relaxation and Stress Reduction Workbook, New Harbinger
    1. Paid link to Amazon.com (ISBN 1572245492)
  2. Headspace Application
    1. https://www.headspace.com/headspace-meditation-app
  3. Mindfulness Coach Application (VA)
    1. https://www.ptsd.va.gov/appvid/mobile/mindfulcoach_app.asp
  4. Tara Brach (podcasts)
    1. https://www.tarabrach.com/talks-audio-video/

V. References

  1. Maness (2015) Am Fam Physician 92(12): 1058-64 [PubMed]

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