🔑 Four Main Relaxation Techniques
1. Progressive Relaxation
Method: Systematically tense and relax muscle groups
Process: Contract muscle for 5-10 seconds, then release and focus on relaxation feeling
Goal: Learn difference between tension and relaxation
Process: Contract muscle for 5-10 seconds, then release and focus on relaxation feeling
Goal: Learn difference between tension and relaxation
2. Autogenic Training
- Self-suggestions of warmth and heaviness in body
- "My arm is heavy and warm"
- Focuses on physical sensations
3. Meditation
- Focused attention on single object, word, or breath
- Clear mind of distracting thoughts
- Achieve calm, peaceful state
4. Biofeedback
- Uses instruments to monitor physiological responses
- Provides immediate feedback on: heart rate, muscle tension, brain waves
- Athletes learn to control these responses
📈 Common Physiological Effects (ALL 4 Techniques)
- ⬇ Decreased oxygen consumption
- ⬇ Decreased heart rate
- ⬇ Decreased breathing rate
- ⬇ Decreased muscle tension
- ⬆ Increased feelings of calm
💡 Exam Tips
- All 4 techniques produce similar relaxation effects
- Progressive = tense then relax muscles
- Autogenic = self-suggestions of warmth/heaviness
- Meditation = focused attention
- Biofeedback = instrument feedback for control
- Remember: All decrease oxygen, heart rate, breathing, muscle tension