kin 311k Relaxation Training

The Breath

The breath is the cornerstone of human performance

best type of breathing

Nasal breathing appears to be best and has been shown to improve cognitive function

emotional state and respiratory rates have what relationship

Bi-directional relationship

Automatic or Controlled Breathing

Breathing is controlled by both voluntary and involuntary mechanisms

Feedback loops from

autonomic systems regulate breathing

- Brain stem nuclei

- Limbic system

- Cortex

Voluntary control of the breath Can be used to direct changes in nervous system function

-To improve cardiac vagal tone as measured by heart rate variability

- To improve vigilance and attention

- To improve chemoreceptor and baroreflex sensitivity

- To regulate levels of central nervous system excitation

Slow and Deep breathing can promote increase ______

parasympathetic activation

deep breathing strengthens

vagal tone and heart rate variability (HRV)

HRV is _____

an indicator of positive well-being

Low HRV

Associated with increased anxiety

‣ Panic disorders

‣ Depression

ANGER Associated breathing pattern:

Rapid, deep and gasping breaths through the nose 3-4 times deeper and faster than when at rest

Fear Associated breathing pattern:

Short, rapid, gasping breaths through the mouth, shallow thoracic breathing

joy Associated breathing pattern:

Deep inhalation through the nose then rapid exhalation through the mouth

Fast and deep breathing is associated with

Excitement, anger, fear

Rapid Shallow breathing is associated with

Tense anticipation fear, and panic

Slow and deep breathing is associated with

Relaxation, Calm

Slow and shallow breathing is associated with

Withdrawal, passiveness, tension, depression

Thoracic Breathing(chest breathing)

Characterized by quick shallow breaths and is a typical response under stress

Diaphragmatic Breathing: (belly breathing)

Characterized by slow deep breaths that contract the diaphragm to fully expand the rib cage to allow lungs to fully inflate

Rhythmical Breaths

Equal inhalation and exhalation 4X4, 5X5...

Ratio Breaths

Inhalation is twice as long as the exhalation 4X8, 5X10...

Variations of Diaphragmatic Breathing is

Measured in Seconds

Coherence Breaths

Inhale 4 hold 2 exhale 4

Box Breaths

Inhale 3 hold 3 exhale 3 hold 3

Variations of Diaphragmatic Breathing

4—7—9 second breathing cycles

Rhythmical Breaths

Ratio breaths

Coherence Breaths

Box Breaths

4—7—9 second breathing cycles

Practice any time when you are feeling stressed, anxious, or

upset

Relaxation Training

Relaxation is a learned skill. It is a tool for enhancing awareness and gaining self-control

Relaxation Training impact on performance

Every aspect of performance is enhanced: concentration, attentional focus, confidence, precision, and speed. It develops greater sensitivity to bodily feelings (Tension)

Progressive Relaxation

Developed by Edmund Jacobson in the early 1920’s, progressive relaxation provides an insight into our body’s level of tension. It is characterized by the tightening of a muscle or muscle group for 5-7 seconds and then relaxing the muscle for 20-30 seconds and is repeated at least once

Autogenic Training

Developed by Johannes Shultz in the 1930’s, this form of relaxation is characterized by thoughts of warmth and heaviness throughout the body. Systematically scan through the major parts of the body, (arms, legs, chest, neck, shoulders), and concentrate on those parts, feeling the warmth and the heaviness

“The relaxation response”

Coined by Dr. Herbert Benson in the 1960’s

- Cardiologist and founder of Harvard’s Mind/Body Medical institute

• Identified the benefits of training the relaxation response

• Increased well-being and reduced blood pressure for patients with ischemic heart disease

Steps of Relaxation

-Start with a quiet comfortable environment

★Get to the present moment (Imagine going through the day)

acknowledge, recognize and move on

★Modified progressive relaxation (Tighten and release)

★Systematic relaxation (Go through body, feeling warm heavy healing energy)

★Breathing (Deep relaxing breaths)

★Imagery/Visualization

★Come out of relaxed state gradually