1.
The Relaxation Response
What,Why, How?

2.
What is the
Relaxation Response

3.
"The relaxation response is a state of deep
rest that changes the physical, emotional,
intellectual responses to stress. It is the
opposite of the fight or flight response”

4.
The relaxation response is also defined as your ability to
help your mind/body release chemicals and brain signals
that make your muscles and organs slow down and
increases blood flow to the brain.

5.
Relaxation techniques are a great way to help with stress and
performance management. Relaxation isn't just about peace of
mind or enjoying a hobby. Relaxation is a process that decreases
the effects of stress on your mind and body. It can increase our
clarity of thought, help us ease into sleep and increase our quality of
sleep.

6.
Regular practice of relaxation techniques will assist you in relieving
muscle tension, reduce anxiety, and improve your overall wellbeing.
Other physiological benefits include:
Decrease in heart rate & respiration rate
Decrease in blood pressure & muscle tension
Decrease in metabolic rate and oxygen consumption
The benefits of using a relaxation technique are overwhelming.

7.
How
Find a Quiet Place
Eliminate distractions
Minimize noise, light, odor, movement/vibration, etc.

8.
Adopt a Passive Attitude
Empty your mind of any thoughts and distractions
Don’t allow thoughts that show up to bother you. Acknowledge
them, then let them go. I’ll come back to you after this session.
Allow your body to let go
Don't worry about how well you are doing
You can best control the exercises by not controlling them

9.
Use a Mental Devise of SomeType to Dispel Distractions
A word or phrase may be repeated over and over again to forget
distractions
- "I feel calm, and relaxed"
- Relax and let it go"
- Relax, recharge, rejuvenate”
A visual device may be an object or a symbol to keep you focused and relaxed

10.
Use a Mental Devise of SomeType to Dispel Distractions
A word or phrase may be repeated over and over again to forget
distractions
- "I feel calm, and relaxed"
- Relax and let it go"
- Relax, recharge, rejuvenate”
A visual device may be an object or a symbol to keep you focused and relaxed

11.
Assume a Comfortable Position
You will remain in this position for about 20 minutes, so make sure
you are not sitting in a position where you are using your muscles
because this could create tension and work against relaxation.
Sitting or lying down is fine
If you are using a relaxation technique in the morning to get yourself going,
lying down may not be best.

12.
Once you feel comfortable and experienced with the technique you
can use it while walking, sitting, or lying down.
Loosen Constricting Garments
Remove jewelry
Loosen clothing appropriately
Some relaxation techniques are portable, such as deep breathing.

13.
To incorporate relaxation into a stress management regimen, you
need to schedule time for you relaxation. Make sure it is enough
time!
Work at our relaxation routinely.The more consistent you are with
taking time for yourself to relax, the better you will be in facing the
unexpected which tends to cause stress levels to rise.
Practice at Least Once a Day for 20-30 Minutes

14.
Expect to feel and see results in 2-4 weeks.
Be sure to give a technique a good try,
before moving on to another choice.
Don't go for the quick fix.

15.
Expect to feel and see results in 2-4 weeks.
This response has paid big dividends for thousands of my clients.
Take the time to learn it and use it.
Michael H Ballard

16.
You can purchase Michael’s audio programming on iTunes
to gain the benefits of the Relaxation Response at:
https://itunes.apple.com/us/artist/michael-h-ballard/id997763797
Don't go for the quick fix.