Resiliancy and wellbeing, Lecture notes of Research Methodology

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Part IV

Effective

Relaxation

Techniques

“That the birds fly overhead, this you cannot stop. That they build a nest in your hair, this you can prevent.” —Ancient Chinese Proverb

The purpose of relaxation techniques is to

deactivate the body’s sensory system, decrease

stimuli, and replace these with nonthreatening

sensations that promote the relaxation response.

Chapter 18 Diaphragmatic Breathing

Pranayama Chi Breathing Belly Breathing Abdominal Breathing Diaphragmatic Breathing

• In a normal resting state, a typical person breathes between 14–16 breath cycles/minute.
• Under stressful conditions, people tend to breathe as many as 28–30 breaths per minute (though many people actually hold their breath).
• In a relaxed state, people may comfortably breathe as few as 3–4 breath cycles.

The Breath Cycle

Benefits of Diaphragmatic Breathing

• Decreases resting heart rate
• Promotes feelings of relaxation
• Decreases muscle tension
• Improves mental clarity
• Increases oxygen capacity
• Helps deal with stress

Breathing to help with Stress http://healthland.time.com/2012/10/08/6-br eathing-exercises-to-relax-in-10-minutes-or-l ess / 1.Equal Breathing 2.Belly Breathing/Diaphramatic Breathing 3.Skull Shining Breath or Breath of Fire 4.Alternate Nostril Breathing 5.Breathing Visualizations