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Previous studies have indicated that relaxation techniques, including but not limited to deep breathing, guided imagery, meditation, and progressive muscle relaxation, are effective ways to reduce stress, indicating that relaxation techniques are effective in promoting relaxation both physically and psychologically. [12]
There are several exercises designed to develop mindfulness meditation, which may be aided by guided meditations "to get the hang of it". [9] [70] [note 3] As forms of self-observation and interoception, these methods increase awareness of the body, so they are usually beneficial to people with low self-awareness or low awareness of their bodies or emotional state.
[179] [180] The most common form is a combination of meditation music and receptive music therapy, guided imagery, relaxation, mindfulness, and journaling. [181] [182] [183] Because of the different combinations used under the one term, it can be difficult to attribute positive or negative outcomes to any of the various techniques.
Although a number of these techniques are simple and can be performed on one's own time, patients may receive better results if they are guided by a professional who is very familiar with the techniques. [citation needed] A common example of this guided imagery. Guided imagery includes focusing on a positive mental image or scene.
A second exercise, shithali karana, is said to induce "a very deep state of relaxation", and is described as a preliminary for yoga nidra (in a narrow sense). It, too, is performed in Shavasana, involving exhalations imagined as directed from the crown of the head to different points around the body, each repeated 5 or 10 times.
It is impossible to feel both anxiety and relaxation simultaneously, so easing the client into deep relaxation helps inhibit any anxiety. Systematic desensitization (a guided reduction in fear, anxiety, or aversion [10]) can then be achieved by gradually approaching the feared stimulus while maintaining relaxation. Desensitization works best ...
It also involves relaxation exercises that, in concert with the breathing technique, have been purported to aid depression and anxiety. Developed at Papworth Hospital in Cambridgeshire , England , the method seeks to control "over-breathing" (rapid shallow breaths taken at the top of the chest) that are usually associated with persons under ...
Autogenic training is a relaxation technique first published by the German psychiatrist Johannes Heinrich Schultz in 1932. The technique involves repetitions of a set of visualisations accompanied by vocal suggestions that induce a state of relaxation and is based on passive concentration of bodily perceptions like heaviness and warmth of limbs, which are facilitated by self-suggestions.
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