week 7 relaxation Flashcards
what is chest/thoracic breathing? (davis 29-99)
shallow, irregular, rapid; when air is inhaled, the chest expands and the shoulders rise to take in air (p.30)
what is abdominal/diaphragmatic breathing? (davis 29-99)
deep, slow, more rhythmic and relaxing; inhaled air is drawn deep into lungs as abdomen expands, making room for diaphragm to contract down (p.30)
what are examples of breathing exercises? (davis 29-99)
diaphragmatic or abdominal breathing (p.35); letting go of tension (p.36); mindful breath counting (p.37); abdominal breathing and imagination (p.39); alternate nostril breathing (p. 40); breath training (p.41)
what are the benefits of progressive relaxation and basic description? (davis 29-99)
basic description: focus on sensations of tension in 1 particular muscle group (5-7 seconds), then when you release tension, you focus on sensations of relaxation in same muscle group (20-30 seconds); work through whole body 1 muscle group at a time
benefits: reduces pulse rate, blood pressure, and startle reflex, perspiration and respiration rates
what are examples of ways meditation has been scientifically proven to counter the physiological effects of stress? (davis 29-99)
heartbeat/breathing rate slows down; oxygen consumption falls by 20%; blood lactate levels drop; skin resistance to electrical current increases 4x; EEG ratings of brain-wave patterns=increased alpha activity (p.50-51)
what is meditation? (davis 29-99)
“intentional practice of uncritically focusing your attention on one thing at a time” (p.49)
what is mantra meditation? (davis 29-99)
“…mediator repeats, either aloud or silently, a syllable, word, or group of words” (p.49)
what is centering yourself? (davis 29-99)
“deliberately keeping an area of calmness within yourself by conscious thought no matter how intensely your emotions might be churning” (p.53)
what are 3 basic meditations? (davis 29-99)
mantra, sitting, breath-counting p.55-57
what is the most helpful attitude for meditation? (davis 29-99)
passive p.53
which type of meditation is especially useful for releasing problematic cognitions? (davis 29-99)
type 4? p.54
what are benefits of visualization? (davis 29-99)
what are the 3 basic types of visualization? (davis 29-99)
receptive, programmed, guided (p.69)
what is receptive visualization? (davis 29-99)
relax, empty mind, sketch an image of a scene, ask a question and wait for response (p.69)
what is programmed visualization? (davis 29-99)
create an image w/ all 5 senses in mind then imagine a goal you want to achieve or a healing you want to accelerate p.69
what is guided visualization? (davis 29-99)
visualize scene in detail w/o crucial elements; wait for subconscious/inner guide to supple missing piece in your puzzle p.69
what is visualization? (davis 29-99)
“…mental sense impressions you create consciously to relax your body and relieve stress” (p.68)
what is applied relaxation training? (davis 29-99)
program that first teaches you to relax by using a physical relaxation process; then progress to a conditioned relaxation response; finally learn to relax on command p.77
what is hypnosis? (davis 29-99)
term meaning sleep; narrowing of consciousness accompanied by inertia and passivity but are completely aware during the process p.85
describe how self-hypnosis may be used for a specific problem (davis 29-99)
defining problem and goal; identify+eliminate possible external factors that may be contributing to problem; notice what you are telling yourself that may be contributing to problem; record an induction tailored to problem (p. 96-97)
which of the presented relaxation techniques is most appealing for you to try and why? (davis 29-99)
i personally think meditation because i am familiar with you; i practice often and it does it for me
why is it important to meditate regularly? (davis 29-99)
levels of relaxation deepen; attention becomes steadier; you become more adept at living in current moment (p.51)
