The document discusses various relaxation techniques that can be used to reduce stress, anxiety, and arousal. It defines relaxation as a technique used by athletes to calm themselves and describes several goals of relaxation therapy, including quieting the mind and inducing a relaxation response. The document then provides details on specific relaxation techniques like progressive muscle relaxation, meditation, yoga, and deep breathing. It explains how each technique works and its potential benefits.

2. Relaxation Training
PRESENTED TO:
Mam Nazia Qayum
Mam Noor Amna
Mam Rehana
PRESENTED BY:
Maria Qibtia

3. What Is Relaxation?
 Relaxation is a technique often used by sports performers to calm themselves-
thereby decreasing anxiety and controlling arousal. It can increase the sense of
control, reduce anxiety, and help the performer to feel calm and comfortable.

4. INTRODUCTION:
 Relaxation produces physiological effects opposite those of anxiety: slow heart rate,
increased peripheral blood flow and neuromuscular stability.
 A relaxation technique (also known as relaxation training) 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 and can decrease muscle tension, lower the blood pressure
and slow heart and breathe rates, among other health benefits.
 Relaxation is a technique often used by sports performers to calm themselves-
thereby decreasing anxiety and controlling arousal. It can increase the sense of
control, reduce anxiety, and help the performer to feel calm and comfortable.

5. DEFINATION
 Relaxation therapy is a broad term used to describe a number of techniques that
promote stress reduction, the elimination of tension throughout the body, and a
calm and peaceful state of mind.
 The aim of relaxation therapy is to quiet the mind; to allow thoughts to flow in a
smooth, level rhythm, and induce the relaxation response. This mental quiet
allows for rest and rejuvenation that does not always occur, even during sleep.

6. PURPOSE
 The goal of relaxation therapy is to calm the brain or brain, to permit thinking process
to stream in an even, smooth pace, and trigger the relaxation reaction.
 To improve the circulation.
 To relive muscle fatigue
 To improve the physical and mental health.
 To improve the physiological function.
 This mental silence facilitates for relax and transformation that may even cannot be
achieved during sleep, since throughout the sleep, the mind can stay energetic, even
if the pace is slower than that of the mind when it is conscious.

7. Involves A Decrease In:
 Breathing Rate
 Heart Rate
 Muscle Activity
 Oxygen Consumption

8. Why Is It Important To Use Relaxation
Techniques?
 Prevent excessive arousal
 Decrease the physical and mental symptoms of nervousness
 Alternative to motivational methods to not over arouse the athlete.

9. Why Is Relaxation Important For
Improving Performance?
 To control arousal
 Allow athletes to reproduce in competition what has been learnt during training.
 Increase the athletes concentration
 Mentally prepares the athlete
 Allows the athlete to remain calm in stressful situations

10. Factors to Obtain a Relaxation
Response
 Quiet Environment
 Positive attitude
 Decreased muscle tension
 A relaxation device or method

11. Types of Relaxation Techniques
 There are many types of relaxation therapy, such as;
 Jacobson progressive muscle relaxation.
 Mental imagery
 Meditation.
 Yoga.
 Biofeedback.
 Physical exercises.
 Deep breathing exercise.
 Autogenic Training
 Music
 Hypnosis
 Massage
 Hobbies
 Humour
 Relationship

12. Progressive Muscle Relaxation
 It is the most often used relaxation training, developed by the psychiatrist
Edmund Jacobson.
 In this, the client must learn to relax through deep muscle relaxation training.
 The most common form of relaxation
 Involves the athlete tensing and relaxing muscle groups from top to bottom.
 Objective is to reduce muscular tension
 Reduces heart and breathing rate
 Should not be used before competition

13. PROCEDURE:
 Make the patients in a comfortable position.
 Provide light or soft music / pleasant visual cues.
 Give a brief explanation about the progressive muscles relaxation.
 Instruct the client to tense each muscles group approximately for 10 second.
 Explain the tension of the muscles and uncomfortable the body parts feels.
 Ask the client to relax each muscle.

14. MENTAL IMAGERY:
 It is a relaxation method in which patients are instructed to imagine themselves in
a place associated with pleasant relaxed memories. Such images allow patients
to enter a relaxed state or experience a feeling of calmness and tranquility.
 Some might select a scene at the seashore, some might choose a mountain
atmosphere, and some might choose floating through the air.
 The choices are as limitless as one's imagination

15. Meditation
 Involves deep breathing and concentration
 Allows tension to leave the body with exhalation.
 Forms:
 sitting quietly for 20 minutes
 focusing on a word or symbol whilst controlling breathing

16. PURPOSE:
 Promote well-being n healthy people.
 Meditate regularly experience less anxiety and depression.
 Gives more enjoyment and appreciation of the life.
 Facilitates a greater sense of calmness, empathy, and acceptance to self and
others.
 Based on the clinical evidence, meditation is seen as an appropriate therapy for
panic disorder, anxiety disorder, substance abuse. It may improve function or
reduce symptoms of patients with neurotic disorder that is Parkinson’s diseases,
epilepsy, etc.

17. TYPES OF MEDITATION:
 CONCENTRATION MEDITATION:
 • It involves focusing once attention on the breath, an imagined or real image,
sound, or word, or phrase that is repeated silently.
 MINDFUL MEDITATION:
 • It involves becoming aware of the entire filed of attention. There is an
awareness of all thought, feelings, perceptions or sensation as they arise from
moment to moment.

18. Yoga
 Variety of Indian forms of exercise
 Helps promote:
 Balance
 Coordination
 Flexibility
 Meditation

19. The Following Eight Steps Bring This
About:
 Self-control (Yama), obtained by such devices as chastity, non-stealing, non-violence, truthfulness, and
avoidance of greed.
 Religious observance (Niyama), through chanting of the Vedic hymns, austerity, purity and contentment.
 Assumption of certain positions (Aasana).
 Regulation of the breath (Pranayama), with controlled rhythmic exhalation, inhalation, and temporary
suspension of breathing.
 Restraint of the senses (Pratyahara).
 Studying of the mind (Dharana), through fixation on some part of the body, such as the nose or navel. »
 Meditation (Dhyana), on the true object of knowledge, the supreme spirit, to the exclusion of other things
in life.
 Profound contemplation (Samadhi), with such complete absorption and detachment that there is
insensitivity to heat and cold, pain and pleasure.

20. Biofeedback
 Uses instruments which measure changes in bodily functions.
 Instruments can measure changes in:
 Skin temperature
 Sweating
 Heart rate
 Breathing
 Muscle activity
 Brain waves

21. PURPOSES:
 The purpose of the biofeedback is to enhance an individual awareness of the
physical reaction to physical, emotional or psychological stress and their ability to
influence their own physiological response.

22. INDICATIONS:
 High blood pressure.
 Eating disorder.
 Anxiety disorder.
 Substance abuse.
 Attention deficit disorder.
 Depression.
 Sleep disorder.
 Migraine headache.

23. EQUIPMENTS USE IN BIOFEEDBACK:
 Electronic instruments used to obtain immediate feedback to the patients
regarding his physiological activities.
  (ECG, EEG, Pulse, BP, GSP (Galvanic Skin Response)

24. Physical Exercise
 • Can improve mood state
 • Reduce muscle tension
 • Light, aerobic exercise
 Examples:
 Going for a light jog
 Doing exercises such as Tai Chi

25. Deep Breathing
 Concentrate on breathing rate.
 • Deep breaths

26. Autogenic Training
 Relies upon feelings of heaviness and warmth in muscles.
 • 3 parts:
 Creation of the feelings of heaviness and warmth
 Use of imagery of relaxing scenes
 Use of specific themes

27. Music
 • Involves listening to music, which motivates them or acts to relax them
Sayings/mantras
 • Key positive statements the participant repeats out loud or to themselves.
 • Helps the athlete to remain calm before competition

28. Hypnosis
 • Requires the participant to focus on a thought, object or voice

29. Massage
 • Relieves muscle tension
 • Improves flexibility
Hydrotherapy
 • Flotation tanks
 • Hot baths
 • Swimming leisurely in a heated pool

30. Hobbies
 • Any activity that you find relaxing and slows the body and mind
 • Examples:
 1. Reading
 2. Playing a musical instrument

31. Humor
 • Laughing is the best way to relieve tension.
 • Distract away from the pressure to perform well.
 • Reduce stress

32. Relationship
 • Being moody before an event caused from stress can lead to a decrease in
performance.
 • Surrounding yourself with people you like to be around can improve your
performance.
Individuality
 • Some athletes prefer to be alone prior to performance to avoid having any
undue stress
 • Some athletes prefer to socialize to take their mind off the upcoming event

33. BENEFITS OF RELAXATION THERAPY
 Increase in self-confidence to manage the problems
 Suppress tension and anger.
 Increase in blood flow to primary muscles.
 Regularize the heartbeat.
 Lower the blood pressure.
 Increase concentration and memory.
 Reduce sleep deprivation.
 Increase in energy.
 Reduction of frequency and severity of panic attacks.
 Increase in ability to focus. Reduction of insomnia and fatigue

34. PSYCHOLOGICAL EFFECTS:
 Respiratory rate slows 4 to 6 breath per minute.
 Heart rate to as low as 24 beats per minute.
 Blood pressure decreases.
 Metabolic rate slows down.

35. COGNITIVE AND BEHAVIOUR
EFFECTS
 Mental alertness.
 Active thinking.
 Increases the creative and memory.
 Increases the ability to concentrate.
 Improvement in adoptive functioning. It focuses on specific problems.
 It is goal oriented.
 Recognize to those whose ideas affect their mood, behavior, and physical
condition.

36. ELEMENTS OF RELAXATION
TEHRAPY:
 Quiet environment.
 Mental devices. (A word, phrase, object, or process used to help a person relax.
Two commonly used mental devices are the mantra and the process of taking
deep breaths and exhaling slowly.)
 Passive attitude. (A passive attitude means that you aren't taking any action. For
example, if you have a passive attitude about exercising, you aren't exercising.)
 Comfortable position.

37. CONCLUSION:
 Relaxation produces physiological effects opposite those of anxiety: slow heart
rate, increased peripheral blood flow and neuromuscular stability.
 A relaxation technique (also known as relaxation training) is any method,
process, procedure, or activity that helps a person to relax; to attain a state of
increased calmness;

38. Tips for Doing Relaxation
 Set aside 30 – 45 minutes
 NOT after a meal
 Quiet, distraction-free environment
 Dim lights
 Warm temperature
 Loose clothing
 Lie down or sit in a comfortable chair

39. References
 Complementary, alternative, or integrative health: What's in a name? National Center
for Complementary and Integrative Health. https://nccih.nih.gov/health/integrative-
health. Accessed Jan. 5, 2017.
 Relaxation techniques for health. National Center for Complementary and Integrative
Health. https://nccih.nih.gov/health/stress/relaxation.htm. Accessed Jan. 5, 2017.
 Pizzorno JE, et al. Stress management. In: Textbook of Natural Medicine. 4th ed. St.
Louis, Mo.: Elsevier Churchill Livingstone; 2013. http://www.clinicalkey.com. Accessed
Jan. 5, 2017.
 Seaward BL. Essentials of Managing Stress. 4th ed. Burlington, Mass.: Jones &
Bartlett Learning; 2017.
 Seaward BL. Managing Stress: Principles and Strategies for Health and Well-Being.
8th ed. Burlington, Mass.: Jones & Bartlett Learning; 2015.