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Cognitive mental relaxation techniques include:
- Guided imagery
- Autogenics
- Meditation
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What are some physical techniques used to reduce stress?
- Masage
- Progressive relaxation
- yoga
- these alter the body's physiology
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What is the key to manage stress?
- Avoid unnecessary distress
- Turn off the stress response as early as you can ( decrease the chronic stress)
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What are different definitions of relaxation?
- 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
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What are the requirements of relaxation?
- Commitment and action
- Purpose to directly activate the parasympathetic nervous system
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What activities don't count as relaxation?
- Watching TV
- Reading a book
- Daydreaming
- Sleeping
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What are the points to keep in mind when experimenting with new relaxation methods?
- Not every relaxation technique works for everyone
- Try each method several times
- Regular practice, regular practice of relaxation exercises produce profound and noticeable results.
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What are the benefits associated with relaxation?
- 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
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What are sensations associated with relaxation?
- Tingling
- Warmth
- Coolness
- Floating
- Swirling
- Spining
- Heaviness
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What are the benefits associated with taking power naps?
- Increase in energy
- Increase in ability to focus
- General feelings of rejuvenation
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How does power nap help relaxing?
- The position of the body
- Redistributing the flow of blood to upper parts of the body.
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What is the main purpose of relaxation?
It is to activate parasympetatic nervous system.
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What does breathing represent?
Breathing is an important point of contact between mind and body and respiration occupies unique interaction between the voluntary and involuntary nervous system.
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What is a breath rate of an adult?
12-16 breath per min
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What are the two methods of breathing?
- Abdominal breathing ( diaphragmatic breathing)
- Chest breathing (thoracic breathing) these people have a higher respiration rate.
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What is the difference between Diaphragmatic and thoracic breathing?
- 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.
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What is inbreath?
Increased volume in the chest produces a decrease in the air pressure in the lungs allowing for the air to flow into the lungs.
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What is one of the most vital healing techniques as a treatment for respiratory disease?
Breathing techniques
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What are the benefits of using breathing as relaxation 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
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What are different types of breathing exercises?
- 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)
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What is autogenics:
It is self-directed relaxation using suggestions to create feelings such as warmth and heaviness in the body.
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What is the difference between hypnosis and autogenics?
In hypnosis suggestion is any statement that the mind believes is true, accurate or real. In autogenics suggestion is self-directed
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What is hypnosis used for?
- It has been used as means for changing how people think
- Also as way of helping people change behavior
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What is autogenic training:
It is a method of reducing stress response.
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What does the term vasodialation mean?
Increase in the diameter
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What is one of the requirements to do autogenics?
Passive alertness
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What are benefits associated with autogenics?
- 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
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What is yoga?
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.
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What is the meaning of yoga?
To join or yoke together
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Where is the origin of yoga?
It is believed to have originated over 5000 years ago in india.
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What is the traditional approach to hatha yoga?
It is classical hatha yoga, it is called classical because it has not been adopted in any way.
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What is hatha yoga?
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)
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What are different forms of yoga sutras?
- 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
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What sutras does hatha yoga focus on?
- Asana
- Pranayama
- Pratyahara
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What are different styles of yoga?
- Iyengar
- Ashtanga
- Kundalini
- Bikram
- Kripalu
- Sivananda
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What are benefits of yoga?
- 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
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What does the yoga postures work on?
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What diease symptoms does yoga allivates ?
- Addiction
- HIV
- Arthritis
- Chronic fatigue
- PMS
- Depression
- Diabetes
- Hypertension
- Pain management
- Weight management
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