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Relaxation Technique
Aka: Relaxation Technique, Relaxation Therapy, Relaxation Training, Mindfulness
- See Also
- Progressive Relaxation
- Sleep Hygiene
- Indications
- Anxiety Disorder
- Insomnia
- Techniques
- Progressive Muscle Relaxation (Progressive Relaxation)
- Mental imaging
- Listen to relaxation tapes (Classical Music or Nature sounds)
- Imagine a tranquil scene (e.g. waterfall or beach)
- Meditation
- Mindfulness-based stress reduction
- Yoga
- Self-Hypnosis
- Biofeedback (visual or auditory)
- Patient learns to control physiologic responses (e.g. developing Muscle tension)
- Breathing retraining (arousal reduction)
- Take a deep breath
- Let breath out through pursed lips
- Abdominal breathing
- Box breathing for 1-2 minutes
- Inhale slowly for 3-5 seconds and hold for 3-5 seconds
- Exhale slowly for 3-5 seconds and hold for 3-5 seconds
- Massage
- Gentle 5-minute back rub prior to bedtime
- Resources
- Davis (2008) The Relaxation and Stress Reduction Workbook, New Harbinger
- Paid link to Amazon.com (ISBN 1572245492)
- Headspace Application
- https://www.headspace.com/headspace-meditation-app
- Mindfulness Coach Application (VA)
- https://www.ptsd.va.gov/appvid/mobile/mindfulcoach_app.asp
- Tara Brach (podcasts)
- https://www.tarabrach.com/talks-audio-video/
- References
- Maness (2015) Am Fam Physician 92(12): 1058-64 [PubMed]