5 Types of Relaxation Skills Explained | Dr. Rami Nader
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- Опубліковано 12 чер 2024
- This video describes various relaxation techniques achieving relaxation and reducing stress. The first technique is diaphragmatic breathing, also known as belly breathing. By breathing deeply into your diaphragm, you activate your body's relaxation response, reducing stress hormones and promoting a sense of calm. The second technique is progressive muscle relaxation, which involves systematically tensing and relaxing each muscle group. This method enhances body awareness and helps differentiate between tension and relaxation. Progressive muscle relaxation can be beneficial for individuals who hold tension in specific areas of their bodies, such as the shoulders or jaw. Guided imagery is another technique that transports you to peaceful and tranquil settings through visualization. By engaging your senses and connecting your mind and body, guided imagery reduces stress, promotes positive emotions, and enhances overall well-being. It is essential to find guided imagery that resonates with you, as personal preference plays a significant role. Mindfulness meditation involves focusing your attention on the present moment, observing thoughts and emotions without judgment. By quieting the mind and cultivating inner peace, mindfulness reduces stress and promotes mental well-being. Autogenic relaxation, or autogenic training, combines self-hypnosis and self-suggestion to induce a relaxed state. By using simple phrases that elicit specific physiological responses, such as heaviness and warmth in the arms or calm heartbeat, you can activate your body's relaxation response. Autogenic relaxation offers control over physiological aspects like blood flow and skin temperature. It's important to note that not all relaxation techniques work equally well for everyone, and individual responses may vary. Therefore, it is recommended to try out different techniques and find the ones that work best for you. While these relaxation techniques can offer profound benefits, it is crucial to recognize that they may have limitations and may require experimentation to find the most effective method for you.
Diaphragmatic Breathing: • Learn the Diaphragmati...
Progressive Muscle Relaxation: • Reduce Stress through ...
Guided Imagery: • Guided Imagery
Mindfulness: • 5 Minute Mindfulness M...
Autogenic Relaxation: • Guided Autogenic Training
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As you have mentioned before in other videos, diet, what you eat, when you eat, how much you eat can have a huge effects on tension, other physical sensations and what type of energy one has; so I would also throw out there that eating healthy is its own relaxation tool. Other thoughts, I have used cold water immersion to great effect to avert panic attacks, as it can have the effect of immediately lowering heartrate, I can usually get away with simply splashing cold tap water on my head until I feel icy, or sometimes I need to place my whole head under a running facet to get the brain really cold, or the rare most drastic measure- cold showers. If it is cold out I can step outside until I am slightly shivering. I personally find getting my body in a shivering state resets my mind, activates the parasympathetic nervous system, alleviating the panic, recovering back to normal temperature, also getting cold focuses the mind on being cold instead of whatever mind-trip might be happening.
Ice water is often used as a good "emotional reset".
Great as usual
Glad you found it helpful!
In fact, I have been waiting for such video from you. I was under the impression that relaxation techniques are fake sciences. However, now I can believe in it because you usually speak based on scientific evidence. 👍
Thank You Dr Rami for giving us Your Time. I found the relaxation good. Susan
Hi Susan, glad you found it helpful!
Please, please can we do just one video chat!!! You are the best at what you do. My body is so hypersensitive to everything because of this anxiety. I've lost everything. The Doctors want me to take med's and im fighting it!! I know thats a bad road too. But i just cant live like this any longer im at the end of my rope. I've been though 3 counselors. Im so lost. I know when it all started,, but that stress is over. But going though that my body got throne into this panic, suffering, scared of everything,,even cooking dinner makes me anxious, showing, having conversation, bright lights, sunny days, etc!!! The list goes on. I lost my job,family, driving ability etc,,, please please help me get my feet back on the ground. I've tried meditation it does calm me down in the moment.
Hi Tracy, unfortunately I cannot provide individual psychological services or treatment to people online.
@@DrRamiNader thank you for replying.
@@tracystandish3420 please look up shaan kassam he helps people with their anxiety recovery and explains the mechanics of anxiety . I was in the same place as you 3 years ago . I watched these videos and followed them and have healed from my anxiety