Relaxation training

1. Assignment of Relaxation Training
Submitted to:
Mam Nazia Qayum
Mam Noor Amna
Mam Rehana
Submitted By:
Maria Qibtia
Rising Sun Institute for Special Children

2. 1
Relaxation Training
What Is Relaxation?
Relaxation is a technique often used by sports performers to calm themselves-thereby
decreasing anxiety and controlling arousal. It can increase the sense of control, reduce anxiety,
and help the performer to feel calm and comfortable.
INTRODUCTION:
 Relaxation produces physiological effects opposite those of anxiety: slow heart rate,
increased peripheral blood flow and neuromuscular stability.
 A relaxation technique (also known as relaxation training) is any method, process,
procedure, or activity that helps a person to relax; to attain a state of increased calmness;
or otherwise reduce levels of pain, anxiety, stress or anger.
 Relaxation techniques are often employed as one element of a wider stress management
program and can decrease muscle tension, lower the blood pressure and slow heart and
breathe rates, among other health benefits.
 Relaxation is a technique often used by sports performers to calm themselves-thereby
decreasing anxiety and controlling arousal. It can increase the sense of control, reduce
anxiety, and help the performer to feel calm and comfortable.
DEFINATION
o Relaxation therapy is a broad term used to describe a number of techniques that promote
stress reduction, the elimination of tension throughout the body, and a calm and peaceful
state of mind.
o The aim of relaxation therapy is to quiet the mind; to allow thoughts to flow in a smooth,
level rhythm, and induce the relaxation response. This mental quiet allows for rest and
rejuvenation that does not always occur, even during sleep.
PURPOSE
 The goal of relaxation therapy is to calm the brain or brain, to permit thinking process to
stream in an even, smooth pace, and trigger the relaxation reaction.
 To improve the circulation.
 To relive muscle fatigue
 To improve the physical and mental health.
 To improve the physiological function.
 This mental silence facilitates for relax and transformation that may even cannot be
achieved during sleep, since throughout the sleep, the mind can stay energetic, even if the
pace is slower than that of the mind when it is conscious.

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Involves A Decrease In:
 Breathing Rate
 Heart Rate
 Muscle Activity
 Oxygen Consumption
Why Is It Important To Use Relaxation Techniques?
Prevent excessive arousal
Decrease the physical and mental symptoms of nervousness
Alternative to motivational methods to not over arouse the athlete.
Why Is Relaxation Important For Improving Performance?
 To control arousal
 Allow athletes to reproduce in competition what has been learnt during training.
 Increase the athletes concentration
 Mentally prepares the athlete
 Allows the athlete to remain calm in stressful situations
Factors to Obtain a Relaxation Response
 Quiet Environment
 Positive attitude
 Decreased muscle tension
 A relaxation device or method
Types of Relaxation Techniques
There are many types of relaxation therapy, such as;
 Jacobson progressive muscle relaxation.
 Mental imagery
 Meditation.
 Yoga.
 Biofeedback.
 Physical exercises.
 Deep breathing exercise.
 Autogenic Training
 Music
 Hypnosis
 Massage
 Hobbies
 Humour
 Relationship

4. 3
Progressive Muscle Relaxation
 It is the most often used relaxation training, developed by the psychiatrist Edmund
Jacobson.
 In this, the client must learn to relax through deep muscle relaxation training.
 The most common form of relaxation
 Involves the athlete tensing and relaxing muscle groups from top to bottom.
 Objective is to reduce muscular tension
 Reduces heart and breathing rate
 Should not be used before competition
PROCEDURE:
 Make the patients in a comfortable position.
 Provide light or soft music / pleasant visual cues.
 Give a brief explanation about the progressive muscles relaxation.
 Instruct the client to tense each muscles group approximately for 10 second.
 Explain the tension of the muscles and uncomfortable the body parts feels.
 Ask the client to relax each muscle.
MENTAL IMAGERY:
 It is a relaxation method in which patients are instructed to imagine themselves in a place
associated with pleasant relaxed memories. Such images allow patients to enter a relaxed
state or experience a feeling of calmness and tranquility.
 Some might select a scene at the seashore, some might choose a mountain atmosphere,
and some might choose floating through the air.
 The choices are as limitless as one's imagination
Meditation
 Involves deep breathing and concentration
 Allows tension to leave the body with exhalation.
 Forms:
 sitting quietly for 20 minutes
 focusing on a word or symbol whilst controlling breathing
PURPOSE:
1. Promote well-being n healthy people.
2. Meditate regularly experience less anxiety and depression.
3. Gives more enjoyment and appreciation of the life.
4. Facilitates a greater sense of calmness, empathy, and acceptance to self and others.
5. Based on the clinical evidence, meditation is seen as an appropriate therapy for panic
disorder, anxiety disorder, substance abuse. It may improve function or reduce symptoms
of patients with neurotic disorder that is Parkinson’s diseases, epilepsy, etc.

5. 4
TYPES OF MEDITATION:
I. CONCENTRATION MEDITATION:
• It involves focusing once attention on the breath, an imagined or real image, sound,
or word, or phrase that is repeated silently.
II. MINDFUL MEDITATION:
• It involves becoming aware of the entire filed of attention. There is an awareness
of all thought, feelings, perceptions or sensation as they arise from moment to moment.
Yoga
 Variety of Indian forms of exercise
 Helps promote:
o Balance
o Coordination
o Flexibility
o Meditation
The Following Eight Steps Bring This About:
1. Self-control (Yama), obtained by such devices as chastity, non-stealing, non-violence,
truthfulness, and avoidance of greed.
2. Religious observance (Niyama), through chanting of the Vedic hymns, austerity, purity
and contentment.
3. Assumption of certain positions (Aasana).
4. Regulation of the breath (Pranayama), with controlled rhythmic exhalation, inhalation,
and temporary suspension of breathing.
5. Restraint of the senses (Pratyahara).
6. Studying of the mind (Dharana), through fixation on some part of the body, such as the
nose or navel. »
7. Meditation (Dhyana), on the true object of knowledge, the supreme spirit, to the
exclusion of other things in life.
8. Profound contemplation (Samadhi), with such complete absorption and detachment that
there is insensitivity to heat and cold, pain and pleasure.
Biofeedback
 Uses instruments which measure changes in bodily functions.
 Instruments can measure changes in:
o Skin temperature
o Sweating
o Heart rate
o Breathing
o Muscle activity

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o Brain waves
PURPOSES:
 The purpose of the biofeedback is to enhance an individual awareness of the physical
reaction to physical, emotional or psychological stress and their ability to influence their
own physiological response.
INDICATIONS:
 High blood pressure.
 Eating disorder.
 Anxiety disorder.
 Substance abuse.
 Attention deficit disorder.
 Depression.
 Sleep disorder.
 Migraine headache.
EQUIPMENTS USE IN BIOFEEDBACK:
 Electronic instruments used to obtain immediate feedback to the patients regarding his
physiological activities.
 (ECG, EEG, Pulse, BP, GSP (Galvanic Skin Response)
Physical Exercise
• Can improve mood state
• Reduce muscle tension
• Light, aerobic exercise
Examples:
o Going for a light jog
o Doing exercises such as Tai Chi
DeepBreathing
• Concentrate on breathing rate.
• Deep breaths
Autogenic Training
• Relies upon feelings of heaviness and warmth in muscles.
• 3 parts:
o Creation of the feelings of heaviness and warmth

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o Use of imagery of relaxing scenes
o Use of specific themes
Music
• Involves listening to music, which motivates them or acts to relax them
Sayings/mantras
• Key positive statements the participant repeats out loud or to themselves.
• Helps the athlete to remain calm before competition
Hypnosis
• Requires the participant to focus on a thought, object or voice
Massage
• Relieves muscle tension
• Improves flexibility
Hydrotherapy
• Flotation tanks
• Hot baths
• Swimming leisurely in a heated pool
Hobbies
• Any activity that you find relaxing and slows the body and mind
• Examples:
1. Reading
2. Playing a musical instrument
Humor
• Laughing is the best way to relieve tension.
• Distract away from the pressure to perform well.
• Reduce stress
Relationship
• Being moody before an event caused from stress can lead to a decrease in performance.
• Surrounding yourself with people you like to be around can improve your performance.
Individuality

8. 7
• Some athletes prefer to be alone prior to performance to avoid having any undue stress
• Some athletes prefer to socialize to take their mind off the upcoming event
BENEFITS OF RELAXATION THERAPY
 Increase in self-confidence to manage the problems
 Suppress tension and anger.
 Increase in blood flow to primary muscles.
 Regularize the heartbeat.
 Lower the blood pressure.
 Increase concentration and memory.
 Reduce sleep deprivation.
 Increase in energy.
 Reduction of frequency and severity of panic attacks.
 Increase in ability to focus. Reduction of insomnia and fatigue
PSYCHOLOGICAL EFFECTS:
 Respiratory rate slows 4 to 6 breath per minute.
 Heart rate to as low as 24 beats per minute.
 Blood pressure decreases.
 Metabolic rate slows down.
COGNITIVE AND BEHAVIOUR EFFECTS
 Mental alertness.
 Active thinking.
 Increases the creative and memory.
 Increases the ability to concentrate.
 Improvement in adoptive functioning. It focuses on specific problems.
 It is goal oriented.
 Recognize to those whose ideas affect their mood, behavior, and physical condition.
ELEMENTS OF RELAXATION TEHRAPY:
 Quiet environment.
 Mental devices. (A word, phrase, object, or process used to help a person relax. Two
commonly used mental devices are the mantra and the process of taking deep breaths and
exhaling slowly.)
 Passive attitude. (A passive attitude means that you aren't taking any action. For example,
if you have a passive attitude about exercising, you aren't exercising.)
 Comfortable position.
CONCLUSION:
o Relaxation produces physiological effects opposite those of anxiety: slow heart rate,
increased peripheral blood flow and neuromuscular stability.

9. 8
o A relaxation technique (also known as relaxation training) is any method, process,
procedure, or activity that helps a person to relax; to attain a state of increased calmness;
Tips for Doing Relaxation
 Set aside 30 – 45 minutes
 NOT after a meal
 Quiet, distraction-free environment
 Dim lights
 Warm temperature
 Loose clothing
 Lie down or sit in a comfortable chair

10. 9
References:
1. Complementary, alternative, or integrative health: What's in a name? National Center for Complementary
and Integrative Health. https://nccih.nih.gov/health/integrative-health. Accessed Jan. 5, 2017.
2. Relaxation techniques for health. National Center for Complementary and Integrative Health.
https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Jan. 5, 2017.
3. Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. 4th ed. St. Louis, Mo.: Elsevier
Churchill Livingstone; 2013. http://www.clinicalkey.com. Accessed Jan. 5, 2017.
4. Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones & Bartlett Learning; 2017.
5. Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being. 8th ed. Burlington,
Mass.: Jones & Bartlett Learning; 2015.