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normal breathing rate for adults
12 to 16 breathes per minute
mechanics of breathing
- to supply the body with oxygen and to remove excess carbon dioxide
- -abdominal breathing = diaphragmatic
- -chest breathing= thoracic
inbreath= decreased pressure inside the lungs, air from outside the body which is at a higher pressure, flows into the lungs to equalize the pressure
outbreath= increase the pressure in the chest which forces the air in the lungs out through the nose and mouth if it is open
is the control of breath
understand the health benefits of using autogenics
- reduce heart rate
- reduce bp
- reduce respiratory
- reduce tension
- effective in dealing with anxiety, pobic disorders and hysteria
- cure for headaches
- effective in dealing with insomnia and muscle tension
allowing directed action to happen without tension, based on an attitude of passive alertness
is self-directed relaxation using suggestions to create feeling such as warmth and heaviness in the body
understand phases of active progression relaxation and what is happening in these phases
you tense a group of muscles fairly tightly to about 70-80% of a maximum contractions. once they are contracted sufficiently you hold them in this state of tension for up to 8 seconds then you immediately release those flexed muschles for 15 to 30 seconds
different types of progressive muscle relaxation
- active progressive muscle relaxation
- incremental muscle relaxation
- passive progressive relaxation
symptoms of nighttime eating syndrome
are the energy centers in the body through which spiritual and emotional energies flow
a repeated word, sound, or a phrase used as a point of focus during meditation
is a technique that combines 1) a mental device 2) a passive attitude 3) decreased muscle tone facilitated by a comfortable position 4) a quiet environment
types of meditation
contemplation= simply look at an object
breath counting= putting you attention on your breath and breathing normally
thought watching= picturing yourself sitting peacefully at the bottom of a clear lake
chakra meditation= chakra are the point of focus
walking meditation= involves the use of movement rather than a mantra of the breath as one's focus
the Yerkes-Dodson principle states that:
stress that is either too high or too low can negatively impact performance.
acute vs chronic stress
acute= short term stress
chronic= long term stress
Which dimension of health relates to your ability to think and learn from experiences, your ability to assess and question new information, and your openness to new learning?
Which of the following is NOT a cardiovascular problem that is a result of chronic stress?
Blood pressure decreases.
Biophysiologist Candace Pert believes that the connection between the mind and the body is the ____.
Psychiatrist David Spiegel found that stress hormones played a role in the progression of ____ cancer.
Inner mindfulness meditation is also known as:
A quality of mindfulness that involves staying in an observational state of mind without judgment or expectations is also known as:
The ancient contemplative tradition that means "seeing clearly" is:
Confidence in your ability to maintain moment-to-moment non-judgmental awareness is known as:
Which of the following cultures is most likely based on monochromic time?
According to a USA Today poll, members of the Financial Planning Association ranked the three most valuable steps people can take to improve their financial lives. Which of the following was NOT included?
Make more money
The ____ is a metaphor for where you are spending money on little things that you could cut back on without changing your lifestyle.
Researchers Diener and Seligman found that those with the highest levels of happiness and fewest signs of depression were those who enjoyed:
strong ties to family and friends.
Couples who have successful marriage unions maintain at least a ____ ratio of positive factors compared to negative factors.