use it for relaxation and taking time off from stress, each technique is explained by adjoing a video link from youtube

1. RELAXATION THERAPY

2. Definition
 Relaxation therapy is a broad term used to describe a
number of techniques that promotestress reduction,
theeliminationof tension throughoutthe body, and a
calm and peaceful state of mind.
 A decrease in tension or intensity , resulting in
refreshment of body and mind. A stateof refreshing
tranquility .

3. What is Relaxation Therapy?
 During sleep, the mind can remain active, though the
rhythm is slower than thatof the mind when awake. Have
you everslept fora full night, butawoke still feeling tired?
When the mind isactive, sleep is not always restful.
 Theaim of relaxation therapy is toquiet the mind; toallow
thoughts to flow in a smooth, level rhythm, and induce the
relaxation response. This mental quiet allows for rest and
rejuvenation thatdoes not always occur, even during sleep.
 Relaxation therapy does not attempt to empty the mind,
since it is not possible to think of nothing. In relaxation, we
focus the mind, and relax both mind andbody.

4. Purpose of relaxation therapy
 Relaxation therapy techniquescalm the bodyand
providea natural cure forsymptomsof
stress and anxiety by inducing the relaxation
response - theoppositeof the body's stress response
 Prevent excessivearousal
 Decrease the physical and mental symptomsof
nervousness
 Alternativeto motivational methods to notoverarouse
theathlete.

5. Types of relaxation
TYPES OF RELAXATION
TECHNIQUES

6. Progressive Muscle Relaxation
 The most common form ofrelaxation
 Involves the athlete tensing and relaxingmuscle
groups from top tobottom.
 Objective is to reduce musculartension
 Reduces heart and breathingrate
 Should not be used beforecompetition
 https://www.youtube.com/watch?v=86HUcX8Z
tAk

7. Autogenic Training
 Relies upon feelings of heavinessand warmth in
muscles.
 3 parts:
- Creation of the feelings of heaviness andwarmth
- Use of imagery of relaxingscenes
- Use of specificthemes
- https://www.youtube.com/watch?v=lcX1zPJyzo8

8. Meditation
 Involves deep breathing andconcentration
 Allows tension to leave the bodywith exhalation.
 Forms:
- sitting quietly for 20minutes
-focusing on aword orsymbol
whilst controlling breathing.

9. Biofeedback
 Based on the concept of psycho-cybernatics.
 Uses instruments which measure changes inbodily
functions.
 Instruments can measure changesin:
- Skin temperature
- Sweating
- Heart rate
- Breathing
- Muscleactivity
- Brain waves

10. Exercise
 Can improve moodstate
 Reduce muscletension
 Light, aerobicexercise
 Examples:
 - Going for a lightjog
 - Doing exercises such as TaiChi
 https://www.youtube.com/watch?v=cEOS2zoyQw4

11. Deep Breathing
 Concentrate on breathingrate.
 Deep breaths

12. Music
 Involves listening to musicwhich motivates themor
acts to relaxthem

13. Sayings/mantras
 Key positivestatements the participant repeatsout
loud or tothemselves.
 Helps theathlete toremain calm beforecompetition

14. Visualization
 Mental imagery
Requires participant tocreatea picture in their mind
Example:
 Can see themselveswinning theevent theyareabout
to participate in.

15. Hypnosis
 Requires the participant to focuson a thought, object
orvoice

16. Massage
 Relieves muscletension
 Improves flexibility

17. Hydrotherapy
 Flotation tanks
 Hot baths
 Swimming leisurely in a heatedpool

18. Hobbies
 Anyactivity thatyou find relaxing and slows the body
and mind
 Examples:
1. Reading
2. Playing a musical instrument

19. Yoga
Variety of Indian forms ofexercise
Helps promote:
- Balance
- Coordination
- Flexibility
- Meditation
- Yoga nidra

20. S-VYASA Techniques
DRT- https://www.youtube.com/watch?v=2jt7i-E_Xs8
QRT
MSRT- https://www.youtube.com/watch?v=K8AXQCMdzB8
Cyclic meditation
https://www.youtube.com/watch?v=jZrR3FJlVt8 Tutorial
https://www.youtube.com/watch?v=Yzs0d7cnle4- Dr H R
Nagendra

21. Precautions
 Relaxation techniques that involve special exercises or body
manipulation (massage and yoga )may not be suitable for individuals
withcertain health conditionssuch as arthritisor fibromyalgia. These
individuals should consult with their healthcare professionals before
engaging in thesetherapies.
 Biofeedback may be contraindicated (not recommended) in some
individuals who use a pacemaker or other implantable electrical
devices. These individuals should inform theirtherapist beforestarting
treatments, as certain types of biofeedback sensors have the potential
to interfere with theiruse.
 Relaxation therapy may not be suitable for some unwillingpatients.
 Some relaxation therapies mayalso be inappropriate forcognitively
impaired individuals (e.g., patients with organic brain disease or
a traumatic brain injury) depending on their level of functioning.

22. Role of the nurse in relaxation
therapy
 Assessment –genetic influence ,past experience,client
perception of the stressor ,adaptionresponse
 Diagnosis
1 risk prone healthbehavior
2 anxiety
3 disturbed bodyimage
4 coping , defensive
5 decisionalconflict
6 fear
7 hopelessness

23. Thank you