6- Relaxation Techniques

Question 1

what is is the only human act that people can do completely consciously or unconsciously

Answer 1

breathing

Question 2

what fraction of people don’t breathe well enough to sustain normal health

Answer 2

1/3

Question 3

snaskrit- universal life force; breath

thought to be brought into the body through the breath

Answer 3

prana

Question 4

what enriches prana

Answer 4

yoga

Question 5

what is the biological effect that the 4-7-8 breathing technique has to reduce the effects of stress on our body

Answer 5

increases our parasympathetic nervous system

Question 6

what is the 4-7-8 breathing technique

Answer 6

inhale for 4 seconds, hold for 7, and exhale for 8

Question 7

what effect does the fire breathing method have

Answer 7

stimulates sympathetics, rise in BP, increased circulation,

Question 8

explain how to do the fire breathing technique

Answer 8

sit up straight, hand on diaphragm, tongue to bony ridge behind top teeth, inhale exhale 3 times per second for 15 seconds building up to 1 minute 3 times a day

Question 9

4 myths of hypnosis

Answer 9

you can get stuck
surrender of your will
secrets will be revealed
must believe in hypnosis

Question 10

In order to function optimally at whatever we do, it is important to have a balance between

Answer 10

body and mind

Question 11

to relax is to remove

Answer 11

tension

Question 12

Relaxation exercises are simply a method of

Answer 12

self-regulation

Question 13

enhancing awareness of the difference between muscle tension (even “micro-tension”) and relaxation, to achieve greater control over “CHILL”

Answer 13

progressive muscle relaxation

Question 14

mini vacations, further distracts from the signs and symptoms of anxiety.

Answer 14

Meditation/imagery

Question 15

the rhythm of oxygen/carbon-dioxide exchange (also a distraction)

Answer 15

breathing

Question 16

progressive relaxation is developed by american

Answer 16

Edmund jacobson

Question 17

Explain the two-step process of progressive muscle relaxation

Answer 17

First, deliberately apply tension to certain muscle
groups.
Second, stop the tension and attend to noticing how
the muscles relax as the tension flows away.
Third, notice and realize the difference between the two visceral feelings.

Question 18

Basic stress reducers

Answer 18

Exercise regularly 
Eat a healthy diet 
Reduce caffeine and sugar 
Avoid alcohol, cigarettes, and illicit drugs 
Get enough sleep 
Break out of the Type A habits
Focus on the present, not the past