Procedure

Relaxation Technique

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Relaxation Technique, Relaxation Therapy, Relaxation Training, Mindfulness

  • See Also
  1. Tame It Mindfulness Tool
  2. Progressive Relaxation
  3. Sleep Hygiene
  • Indications
  1. Anxiety Disorder
  2. Insomnia
  • Techniques
  1. Progressive Muscle Relaxation (Progressive Relaxation)
  2. Tame It Mindfulness Tool
  3. Mental imaging
    1. Listen to relaxation tapes (Classical Music or Nature sounds)
    2. Imagine a tranquil scene (e.g. waterfall or beach)
  4. Meditation
  5. Mindfulness-based stress reduction
  6. Yoga
  7. Self-Hypnosis
  8. Biofeedback (visual or auditory)
    1. Patient learns to control physiologic responses (e.g. developing Muscle tension)
  9. 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
  10. 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)
  2. Headspace Application
    1. https://www.headspace.com/headspace-meditation-app
  3. Mindfulness Coach Application (VA)
    1. https://www.ptsd.va.gov/appvid/mobile/mindfulcoach_app.asp
  4. Tara Brach (podcasts)
    1. https://www.tarabrach.com/talks-audio-video/
  • References
  1. Maness (2015) Am Fam Physician 92(12): 1058-64 [PubMed]