Procedure

Relaxation Technique

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Relaxation Technique, Relaxation Therapy, Relaxation Training, Mindfulness

  • Techniques
  1. Progressive Muscle Relaxation (Progressive Relaxation)
  2. Mental imaging
    1. Listen to relaxation tapes (Classical Music or Nature sounds)
    2. Imagine a tranquil scene (e.g. waterfall or beach)
  3. Meditation
  4. Mindfulness-based stress reduction
  5. Yoga
  6. Self-Hypnosis
  7. Biofeedback (visual or auditory)
    1. Patient learns to control physiologic responses (e.g. developing muscle tension)
  8. 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
  9. Massage
    1. Gentle 5-minute back rub prior to bedtime
  • Resources
  1. Davis (2008) The Relaxation and Stress Reduction Workbook, New Harbinger
    1. Paid link to Amazon.com (ISBN 1572245492)