RELAXATION TECHNIQUES PDF

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Progressive Muscle Relaxation teaches you how to relax your muscles through a two- This exercise will help you to lower your overall tension and. Your body can respond to worrying situations and anxious thoughts with muscle tension. Long-term and constant muscle tension can have all. Relaxation and Relaxation Exercises. When we are under stress the body goes into survival mode. It produces stress hormones, which gear us up to respond to.


Relaxation Techniques Pdf

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The goal of these types of relaxation exercises is to change this baseline to a lower level. Very relaxed. Very tense. With stress and worry, levels of anxiety and. The imagery technique uses this to its advantage. Make sure you're somewhere quiet without too S:\Handouts\Clinical\Stress; Relaxation fepipvawoobig.gq 6/ When we experience anxiety, our body enters a state called the. - -. During fight- or-flight, our bodies release chemicals that prepare us to either confront or flee.

Many of the instructions tend to make the easiest-looking exercises quite difficult. Do not take short-cuts to make them easier to play or better-soundIng. The success of this method depends on your constant attention to every detail of the instructions.

Relaxation Techniques should be practiced daily. Practice time should be between 45 and 75 minutes per day.

Relaxation Techniques

For best results, do not practice more than this amount and discontinue your regular practice routine. By limiting your practice you will break down tensions bad habits faster. However, if you feel the need for some additional practice, you may spend five or ten minutes on such practice immediately before the last exercise of each lesson. Relaxation Techniques is organized as a series of lessons. Each lesson should be practiced daily for at least two weeks, except for Lesson I, for which one week is sufficient.

Do not be in a hurry to go from one lesson to the next-unlike other methods, there is little value in progressing from the front to the back of the book. Indeed, many of the exercises are repeated fronl one lesson to the next.

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Somatic anxiety tends to increase rapidly as the start of an event approach while cognitive anxiety increases more gradually. But it has been found to account for a greater proportion of variance in performance than cognitive or somatic anxiety and has a positive linear relationship with performance50, Tim Woodman and Lew Hardy 78 supported the relationship that is found between self-reported state anxiety and performance.

They suggest that high anxiety level leads to poor athletic performance. Better performance has been attributed to either lower level of cognitive and somatic anxiety or higher level of self- confidence Martens, Burton, Bump and Smith as cited in Sara Legion.

The researcher had been concluded that anxiety level higher in an athlete who interpreted their anxiety as a debilitative as those who reported it as being facilitative. Based on studies they concluded that most of the published work consists of anecdotal evidence or systemic description of the case study, not controlled experimentation. In line with this conclusion, Whelen reported over empirical evaluation of psychological intervention in sport.

Only 19 intervention concerned athlete in a competitive situation and Relaxation technique is a widely accepted intervention in sport. A recent year systematic review with Meta- analysis study showed consistent and significant efficacy of relaxation training in reducing anxiety. It helps to establish of a set level of physical and mental arousal prior to warming up for competition.

When player become relax they can make better attention and concentration towards the game and able to take a quicker decision as well as able to play more confidently at their topmost level.

Six relaxation techniques to reduce stress

According to review the literature of past 20 years there is an increase in the prevalence of competitive state anxiety in athletes, and it is highly accepted that the competitive state anxiety plays a major role in the performance of an athlete in competition. As the competition gets closer there is a gradual increase in the intensity and frequency of anxiety 70 athlete feels nervous, unease, and tense that all does the athlete to feel like choking under pressure which can affect their performance.

Therefore many studies had suggested that there is need of an effective coping strategy to handle the pre-competitive anxiety for better performance. They showed their effectiveness consistently in competitive sport and there considerable effect on reducing state anxiety is also proved. This is 17 items measure and has three subscales cognitive anxiety, somatic anxiety, and self- confidence. Than subject were randomly assigned to one of three groups.

The subject of intervention group [PMR, AR] explained the procedure and effect of their respected intervention while the subject of the control group was kept blind about the purpose of the study. The subject of intervention group [PMR, AR] received relaxation technique in quiet and suitable place for 15 — 20 min. Dependent variables: somatic anxiety, cognitive anxiety, self-confidence 3.

Subject was asked to wear comfortable light clothing and asked to remove shoes, watches or any band if wear. Every subject received relaxation technique in a supine lying position. All the procedures were properly explained to the subject, and they were asked to listen and follow the instruction carefully.

It is a widely used the active procedure for aid relaxation and relieves tension. The procedure involves, asking the subject to focus on a specific muscle group which is going to be tense than taking a deep breath and simultaneously tense that specific muscle group and feel the tension for 5 - 7 sec.

Table 1: Instructions for progressive muscle relaxation training Hand Make a tight fist of left hand….. Relax and let hand hang loosely. Same for the right side. Wrists Bend left hand back hyper extending your Wrists…..

Upper arms Tightly pull your left lower arm towards your upper arm and tense biceps muscle….. Shoulders Bring your both shoulders up toward your ears…… feel the tension……. Relax let your shoulders drop down. Forehead Wrinkle your forehead, raise your Eyebrows……feel the tension……. Eyes Close your eyes tightly…..

Jaws Clench your jaws tightly….. Tongue Press your tongue against the roof of Your mouth…..

Neck and Bend your head forward, pressing your Chin against your chest……. Chest Take a deep breath and hold it for 5 Seconds…feel the tension…. Abdomen Tighten your stomach muscles…. Thighs Stretch your right legs in front of you. Tighten Your thigh muscles……. Same for the left side. Hamstrings Push your right heels down into the floor, tighten Your hamstring muscles……feel the tension……..

Calves Point your toes toward your head…… feel the tension….. Feet Curl your toes toward the bottom of your Feet…… feel the tension….. Autogenic relaxation technique Autogenic relaxation technique All the procedures were properly explained to the subject, and subjects were asked to listen and follow the instruction carefully.

The instructions are as follows: 1. Close your eyes imagine you are sitting in a peaceful place. Take a slow deep breath and exhale slowly repeat for three times.

Concentrate on your arm and hands………. Concentrate on your heart beat…….. Concentrate on your breath…….. Concentrate on your forehead………. Now take a slow deep breath……. Slowly release the breath and say……. See table no. D Table 3: Within group analysis Group 1 vs. In between group analysis, the results revealed that there was a significantly greater reduction in competitive state anxiety and improved self-confidence in group 1 than the group 3.

These findings were consistent with previous research of David C.

Result confirms the considerable effect of PMR technique on autonomic activity. This finding was similar with the finding of William H. Similarly, Khanna et al. Vodde 79, Jan Falkowski 37, Karen S.

Lucic Between groups analysis results further revealed that there was a significantly greater reduction in competitive state anxiety and improved self-confidence in group 2 than the group 3. These findings consisted with the previous research of Peter E. Crocker et al. He further revealed that more the level of anxiety, more powerful the relaxation effect.

In between group analysis of Group 1 and Group 2, findings revealed that both the group had significantly reduced competitive state anxiety and improved self-confidence. But there was no significant difference found between both the groups. These findings support the previous finding of Rodney K. Miller et al. These findings also consistent with the previous finding of Gordan L. Paul et al. The result of the study clearly indicated that relaxation technique has a significant effect on pre-competitive state anxiety.

Both the techniques were found to be effective in reducing somatic and cognitive anxiety and improving self-confidence.

Hence the first and second experimental hypothesis was proved. The relaxation response is proposed to involve decreased arousal of the autonomic nervous system and central nervous system, and increased parasympathetic activity, which does lowered musculoskeletal and cardiovascular tone and recovered normal neuroendocrine function. Hence the third experimental hypothesis was rejected and the null hypothesis was accepted.

In this study, the effect of relaxation technique was explained to the Athlete prior to the relaxation session, whic h is found to be significantly helpful in reducing anxiety.

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Similar findings reported by W. Steward Agras et al. The findings of this study have laid the foundation for further experimentation to determine whether relaxation training is effective on reduction of pre-competitive state anxiety. The identification of the limitations of this study points the way to design modifications required in future research All the findings found in the study are up to 30 min prior to competition.

Sheldon Hanton22, Lew Hardy47 reported that there was a gradual increase in cognitive anxiety and sharp increase in somatic anxiety as close to the competitive performance.

Increased somatic and cognitive anxiety in the control group was found in this study, so the persistent effect of relaxation training is not checking as close to competition, as they might change. Also, the effect of relaxation training on athlete performance is not addressed in this study so there is need of a future study to assess the level state anxiety on before the start of the competition and also assess the effect on performance due to anxiety reduction 6.

Arntz Cognitive therapy versus applied relaxation as a treatment of generalized anxiety disorder. Behavior research and therapy.

What is Jacobson's Relaxation Technique?

Effect of autogenic and imagery training on the shooting performance in biathlon. Research Quarterly for Exercise and sport. A Vries. Article on Relaxation. Mark Williams The effect of anxiety on visual search, movement kinematics, and performance in table tennis.

Journal of sport and exercise psychology, 20; Lane Confirmatory factor analysis of the competitive state anxiety inventory Journal of sports science, 17; London: Academic Press. Calicut Medical Journal 5 2 : e 2.

Garvin Influence of acute physical activity and relaxation on state anxiety and blood lactate in untrained college male. Sports Med. Occup Med Toxicol, vol. The augmenting role of biofeedback: Effect of autogenic, imagery and music training on physiological indices and athletic performance.

Journal of sports science, 13; Focht Influence of resistance exercise of different intensities on state anxiety and blood pressure. Medicine and Science in sport and exercise, Re-examine the elusive anxiety-performance. Journal of sports psychology. Lane Anxiety, self-confidence, and performance in taekwondo.For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus.

Aim to focus on the present and think positive thoughts. Norton A comparison of two relaxation procedure for reducing cognitive and somatic anxiety. Remember me on this computer. Therefore many studies had suggested that there is need of an effective coping strategy to handle the pre-competitive anxiety for better performance.

Progressive muscular relaxation.