Which stress management technique involves contractions and then relaxing muscle groups in the body in sequence?
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Relaxation Techniques: What You Need To Know©ThinkstockWhat are relaxation techniques?Relaxation techniques are practices to help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure, and a reduced heart rate. The relaxation response is the opposite of the stress response. Some of the studies discussed in this fact sheet compare relaxation techniques to cognitive behavioral therapy. Cognitive behavioral therapy is a type of psychological treatment that helps a person become aware of ways of thinking that may be automatic but are inaccurate and harmful. The therapy involves efforts to change thinking patterns and usually behavioral patterns as well. What are the different types of relaxation techniques?Listed below are some of the different types of relaxation techniques.
Other complementary health practices such as massage therapy, meditation, yoga, tai chi, and qigong can produce several beneficial effects in the body, including the relaxation response; however, these practices are not discussed in this fact sheet. For more detailed information on these practices, see “Massage Therapy: What You Need To Know,” “Meditation,” “Yoga: What You Need To Know,” “Tai Chi: In Depth,” and “Qigong: What You Need To Know.” Can relaxation techniques help during labor and childbirth?Many women would like to use nondrug options for pain relief during labor and childbirth.
Can children and adolescents benefit from relaxation techniques?Some relaxation techniques may help children and adolescents with pain, anxiety and depression, headaches, or difficulty with needle-related procedures. But much of the supporting research was rated as low quality, so we don’t have a completely clear picture yet of the possible benefits. Pain
Anxiety and depression
Headache
Can relaxation techniques lower blood pressure?High blood pressure can lead to serious health problems, such as heart attack, stroke, heart failure, and kidney failure. Having a healthy lifestyle can help to prevent high blood pressure. One part of a healthy lifestyle is learning how to relax and manage stress.
Do relaxation techniques help anxiety?General stress and anxiety
Anxiety after a stroke
Anxiety disorders
Can relaxation techniques relieve pain?Relaxation techniques might help with pain after surgery, headache, low-back pain, and arthritis-related pain. Some of the supporting evidence, however, has been rated as low quality. Whether relaxation techniques help with pain related to fibromyalgia remains unclear. Pain after surgery
Headache
Low-back pain
Arthritis
Fibromyalgia
Can relaxation techniques help during and after cancer treatment?Relaxation techniques are recommended by two professional associations for use during and after breast cancer treatment. Not as much research has been done on other types of cancer, and some of the research results have been conflicting.
Can relaxation techniques help you sleep?The American College of Physicians practice guidelines (2016) strongly recommend the use of cognitive behavioral therapy for insomnia (also called CBT-I) as the initial treatment for chronic insomnia. Relaxation techniques can sometimes be one part of CBT-I. But relaxation techniques on their own don’t seem to be especially promising for sleep.
What does the research say about relaxation techniques and other conditions?Irritable bowel syndrome
Menopause
Temporomandibular disorder (TMD)
Do relaxation techniques have any side effects?
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For More InformationNCCIH ClearinghouseThe NCCIH Clearinghouse provides information on NCCIH and complementary and integrative health approaches, including publications and searches of Federal databases of scientific and medical literature. The Clearinghouse does not provide medical advice, treatment recommendations, or referrals to practitioners. Toll-free in the U.S.: 1-888-644-6226 Telecommunications relay service (TRS): 7-1-1 Website: https://nccih.nih.gov/ Email: (link sends email) NIH Clinical Research Trials and YouThe National Institutes of Health (NIH) has created a website, NIH Clinical Research Trials and You, to help people learn about clinical trials, why they matter, and how to participate. The site includes questions and answers about clinical trials, guidance on how to find clinical trials through ClinicalTrials.gov and other resources, and stories about the personal experiences of clinical trial participants. Clinical trials are necessary to find better ways to prevent, diagnose, and treat diseases. Website: https://www.nih.gov/health-information/nih-clinical-research-trials-you Cochrane Database of Systematic ReviewsThe Cochrane Database of Systematic Reviews is a collection of evidence-based reviews produced by the Cochrane Library, an international nonprofit organization. The reviews summarize the results of clinical trials on health care interventions. Summaries are free; full-text reviews are by subscription only. Website: https://www.cochranelibrary.com/ Key References
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AcknowledgmentsNCCIH thanks David Shurtleff, Ph.D., and Peter Murray, Ph.D., NCCIH, for their review of the 2021 update of this publication. This publication is not copyrighted and is in the public domain. Duplication is encouraged. NCCIH has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your health care provider(s). We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by NCCIH. Which technique requires contracting and relaxing muscles?Progressive muscle relaxation (PMR) is a form of therapy that involves tightening and relaxing your muscle groups, one at a time, in a specific pattern. The goal is to release tension from your muscles, while helping you recognize what that tension feels like.
Is a technique that involves contracting and relaxing muscle groups throughout the body?Progressive relaxation involves contracting and relaxing different body areas or muscle groups. You progress through areas one at a time, such as starting with the feet and working up to the head. As you tense and relax different muscles, you may discover places where you store stress.
What is the correct sequence to be followed for relaxing the body in deep relaxation technique?Deep Breathing. Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees. ... . Breathe in through your nose. Let your belly fill with air.. Breathe out through your nose.. Place one hand on your belly. ... . As you breathe in, feel your belly rise. ... . Take three more full, deep breaths.. What is muscle relaxation technique?Progressive muscle relaxation.
In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
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