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Relaxation Response

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Relaxation Response
A powerful skill set that can assist us better manage life during all the ups and downs we face.

Published in: Self Improvement
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Relaxation Response

  1. 1. The Relaxation Response What,Why, How?
  2. 2. What is the Relaxation Response
  3. 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. 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. 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. 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. 7. How Find a Quiet Place Eliminate distractions Minimize noise, light, odor, movement/vibration, etc.
  8. 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. 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. 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. 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. 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. 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. 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. 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. 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.

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