Stress management

• Guided imagery
• Autogenics
• Meditation

• Masage
• Progressive relaxation
• yoga
• these alter the body's physiology

• Avoid unnecessary distress
• Turn off the stress response as early as you can ( decrease the chronic stress)

• According to Oxford relaxation is being free from tension and anxiety
• According to Benson relaxation is freedom from anxiety & skeletal tension
• Olpin defines relaxation as the process of effectively moving the mind/body from the stress response to the relaxation response

• Commitment and action
• Purpose to directly activate the parasympathetic nervous system

• Watching TV
• Reading a book
• Daydreaming
• Sleeping

• Not every relaxation technique works for everyone
• Try each method several times
• Regular practice, regular practice of relaxation exercises produce profound and noticeable results.

• Reduced heart rate
• Reduced blood pressure
• Slow breathing
• Reduced need for oxygen
• Increased blood flow to muscles
• Reduced muscle tension
• Fewer illness symptoms
• Fewer emotional responses
• More engery
• More efficient
• Better concentration
• Better being able to handle problems

• Tingling
• Warmth
• Coolness
• Floating
• Swirling
• Spining
• Heaviness

• Increase in energy
• Increase in ability to focus
• General feelings of rejuvenation

• The position of the body
• Redistributing the flow of blood to upper parts of the body.

It is to activate parasympetatic nervous system.

Breathing is an important point of contact between mind and body and respiration occupies unique interaction between the voluntary and involuntary nervous system.

12-16 breath per min

• Abdominal breathing ( diaphragmatic breathing)
• Chest breathing (thoracic breathing) these people have a higher respiration rate.

• in diaphragmatic breathing the abdomin and diaphragm are used , this is the deeper breathing and activates the parasympathetic NS.
• Thoracic breathing is the chest breathing which is the shallow breathing and occurs during stress response.

Increased volume in the chest produces a decrease in the air pressure in the lungs allowing for the air to flow into the lungs.

Breathing techniques

• Allows mind and body to slow down
• Energized the body
• Developes hormony
• Sends messages to the nervous system that there is no threat, return to homeostasis

• Simple diaphragmic
• Reduced respiration ( reduce breathing 6,7 per min)
• Restful breathing ( when preparing for something)
• Breath counting ( breath normally)
• Alternating nostril( right nostril is energy, left nostiral is calmness)
• Full breathing
• Visualization breathing (combines full breathing with visualization)
• Command breathing (used to bring mind to a state of sacred silence) but it starts with a guidance
• Ujjayi breathing (one of the most important components of yoga and focusing to breath through each pose)
• Breathing while stretching ( targets whole body tension, diverting attention from anxiety related physiological sensations toward feeling of relaxation and calmness through breathing)

It is self-directed relaxation using suggestions to create feelings such as warmth and heaviness in the body.

In hypnosis suggestion is any statement that the mind believes is true, accurate or real. In autogenics suggestion is self-directed

• It has been used as means for changing how people think
• Also as way of helping people change behavior

It is a method of reducing stress response.

Increase in the diameter

Passive alertness

• It reduces heart rate
• Reduction in blood pressure
• Reduction in tension
• Reduction in respiratory rate
• Reduction in migraine
• Reduction of insomnia
• Helping with post trumatic stress disorder

It is a course of exercises and postures intended to promote control of the body and mind and to attain physical and spiritual well being.

To join or yoke together

It is believed to have originated over 5000 years ago in india.

It is classical hatha yoga, it is called classical because it has not been adopted in any way.

It is effective for inducing a state of energized relaxation. It consists of regulating the mind and body through 14 breathing exercises (pranayamas) and poses (asanas)

• Yama: restraint from violance
• Niyama: observance contenment and tolerance, study
• Asana: physical exercise
• Pranayama: breathing techniques
• Pratyahra: prepration for meditation
• Dharana: concentration
• Dyhana: meditation
• Samadhi: absorption, realizing the essential nature of self

• Asana
• Pranayama
• Pratyahara

• Iyengar
• Ashtanga
• Kundalini
• Bikram
• Kripalu
• Sivananda

• Increase mental and physical health
• Treatment for fatigue and loss of sleep
• Increase health of the unconscious mind
• Decrease disturbing thoughts and feelings
• Help address negative memories
• Help deal with stress

• Physical
• Mental
• Emotional

• Addiction
• HIV
• Arthritis
• Chronic fatigue
• PMS
• Depression
• Diabetes
• Hypertension
• Pain management
• Weight management