What Are the Different Types of Relaxation Techniques?

Relaxation training refers to an exercise process that relaxes an organism from a stressful state. Relaxation has two meanings, one is to relax muscles, and the other is to eliminate tension. The direct purpose of relaxation training is to relax the muscles, and the ultimate goal is to reduce the activity level of the entire body to achieve psychological relaxation, thereby maintaining the body's internal environment balance and stability. ^[1]

Relaxation training

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Relaxation training refers to an exercise process that relaxes an organism from a stressful state. Relaxation has two meanings, one is to relax muscles, and the other is to eliminate tension. The immediate purpose of relaxation training is to make muscles

Relaxation can produce physiological effects that are opposite to the anxiety response, such as reduced heart rate, increased peripheral blood flow, gentler breathing, and neuromuscular relaxation. Many methods and techniques can produce deep muscle relaxation, such as qigong, tai chi, yoga in India, meditation in Japan, etc. are the same as relaxation methods, to achieve relaxation, quietness, and naturalness by adjusting posture, breathing, and mind. Relax. The consultation principle is that the arousal level of the cerebral cortex decreases, the excitability of the sympathetic nervous system decreases, the energy consumption of the body decreases, the blood oxygen saturation increases, the hemoglobin content and oxygen carrying capacity increase, and the digestive function improves, which helps to adjust the body Features,

The gradual relaxation method was created by the American doctor Jacobson. In the book "Progressive Relaxation" published in 1929, he pointed out: This is a kind of gradual relaxation of human muscles, reducing physical tension,

1. When first performing relaxation training, as a model, the consultant should also do it at the same time. This can alleviate the shyness of the visitor, and can also provide the object of imitation for the visitor. You must tell the visitor in advance that if you do not understand the requirements of the instruction, you can observe the actions of the consultant first, then close your eyes and continue to practice.
2. At the beginning of the exercise, 20 minutes can only bring about local relaxation. If you continue to practice for 1 to 2 weeks, you will achieve full body relaxation. Sometimes it seems that you have reached complete relaxation. In fact, there are still many muscles that are tense.
3 There should be sufficient time between muscle contraction and relaxation to allow a sharp contrast between relaxation and tension. Do not use excessive force when tightening the back muscles to prevent spinal cord injury, and do not tighten the feet and toes too much to avoid muscle tearing.
4 Relaxation training during the talks is best done with verbal instructions from the counselor so that you can stop in time if you encounter problems. The consultant can also actively control the training process according to the situation, or intentionally repeat some relaxation sessions.
5. During the relaxation process, in order to help the client experience his physical feelings, the counselor can instruct the patient at the interval between steps, such as "pay attention to the heavy, warm and relaxed feeling of relaxation", "I feel that the muscles on your body are very "Relax", or "Pay attention to the difference between feeling relaxed and tense". Relaxation training is a method of psychotherapy. The counselor should follow the basic principles of psychotherapy, and first of all, establish a good consultation relationship with the subject. The consultant should be upright, with a kind attitude, and be sincere, patient, and enthusiastic about the person seeking treatment. Obtaining the close cooperation of the seekers is an important condition for successful treatment. During relaxation training, most people will feel clear-headed, relaxed and happy, and have a sense of well-being. However, a small number of people will experience dizziness, numbness or tics, tremors, floating feeling, and even sting sensations in the limbs. These are normal phenomena. If the person seeking treatment has severe uneasiness during the relaxation process, the treatment will be stopped.