Relaxation Techniques

• Diaphragmatic Breathing- breathing from the lower stomach or diaphragm rather than the thoracic area.
• Meditation - a solitary practice of reflection on internal rather than external stimuli. It is increased concentration and awareness; a process of living in the present moment to produce and enjoy a tranquil state of mind.
• Hatha Yoga - a series of stretching postures to promote balance between body, mind and spirit.
• Mental Imagery- using the imagination to observe in the first-person images created by the unconscious mind; falls into categories: 1) images that replicate peaceful scenes to promote relaxation, 2) images that substitute a less desirable behavior with a more healthy one, and 3) images that help to heal damaged body tissue.
• Visualization - a directed exercise in mental imagery; consciously creating images of success, healing, or relaxation for the purpose of self-improvement.
• Music Therapy - experiencing an altered state of physical arousal and consequent mood through processing a pleasing progression of musical notes of varying tone, rhythm, and instrumentation.
• Massage Therapy - the manipulation of skin, muscles, ligaments, and connective tissue for the purpose of releasing muscle tension and increasing physical comfort of musculature and surrounding joints.
• Tai Chi - a succession of movements to bring the body into harmony with the universal energy (chi); a moving meditation.
• Progressive Muscular Relaxation - tensing then relaxing the body’s muscle groups in a systemic and progressive fashion to decrease muscle tension.
• Autogenic Training - a relaxation technique where the individual gives conscious messages to various body parts to feel warm and heavy; effects are thought to result from vasodilatation to the specified body regions intended for warmth and heaviness.
• Clinical Biofeedback - a process using one or more specially designed machines to amplify body signals and display these signals in a way that can be interpreted so that their intensity can be changed for the health of the individual.