This document outlines the steps of a relaxation procedure presented by Swati Prajapati. It describes relaxation techniques as methods to reduce stress, anxiety, pain and tension. The procedure involves sitting comfortably and relaxing different parts of the body through tensing and releasing muscles in sequence from toes to forehead. Examples include clenching and releasing hands or pressing and releasing the tongue to the roof of the mouth. Benefits of relaxation techniques include slowing heart rate, lowering blood pressure and reducing muscle tension.

1. Relaxation Procedure
B.H.U
RAJIV GANDHI SOUTH CAMPUS
PRESENTED BY- MIS . SWATI PRAJAPATI
EMAIL ID- PSWATI749@GMAIL.COM

2. Relaxation therapy ( Procedure)
 A relaxation Technique is any method, process, procedure,
or activity that helps a person to relax to attain a state of
increased calmness, or otherwise reduce levels of pain,
anxiety, stress or anger. Relaxation techniques are often
employed as one element of a wider stress management
program & can decrease muscle tension, lower the blood
pressure & slow heart & breath rates among other health
benefits.

3. Step of Relaxation Procedure -
 First of all Sit on comfortable chair.
 Second step in relax of sensory system.( which are effect in
sensory system than fill in questionnaire )
 3th Talk in polite way.

4. Jacobson Muscle Relaxation-

5. Steps-
 Allow yourself 15–20 minutes to complete this relaxation technique.
 you may want to switch off any phones. Make yourself comfortable on
the floor, on the bed or in a chair. Snuggle down and settle your body so
that it feels limp.
 Gently breathe in – hold – and let go.
 Gently pull your toes up towards your knees – just a little – hold briefly –
and let go. Recognise the difference.
 Press your heels into the floor – hold – and let go.
 Pull your knees together – hold briefly – now let them drift apart a little.
Be aware of the new position.

6. Steps-
 Squeeze your buttocks together – hold – now let go.
 Gently pull in your tummy muscles towards your spine – hold briefly – now let go. Feel the
difference.
 Shoulders – gently pull them up towards your ears, just enough to recognise the tension – hold
briefly – now let go. Recognise the new position.
 Gently press your elbows and upper arms to the sides of your body – hold for a moment – now
let go.
 Hands – gently clench – hold – and let go.
 Push your head forward slightly – hold briefly – now let your head go back to a balanced position.
Feel the difference.
 Grit your teeth together – hold briefly – now let your jaw sag slightly. Feel the difference.

7. Steps-
 Lips – press together – now let go until hardly touching.
Purse your lips – now let go and feel the difference.
 Press your tongue briefly to the roof of your mouth – hold –
and let it drop loosely. Feel the new position.
 Eyes – screw them up a little – hold – and let go.
 Forehead – frown a little – hold – now let go.

8. Benefits of Relaxation Procedure-
 Slowing heart rate.
 Lowering blood pressure.
 Slowing your breathing rate.
 Improving digestion.
 Maintaining normal blood sugar levels.
 Reducing activity of stress hormones.
 Increasing blood flow to major muscles.
 Reducing muscle tension and chronic pain.

9. Thank you