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Relaxation techniques
These are two commonly used relaxation techniques, practice them yourself first before trying to teach them to your clients.
The addition of background music with vaporised calming essential oils can help increase relaxation.
Diaphragmatic breathing
This
system of relaxation can be learnt to use independently or may need prompting
from the therapist. It can act as a
focus during anxiety or times of stress.
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Ask client to sit or lie comfortably.
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Person learning the technique places one hand on their stomach just below their naval, with the other hand on their chest.
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Close eyes to help cut out extraneous stimuli.
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Breathe in deeply and slowly through the nose silently counting (or helper counting) to 4.
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Slowly exhale through the mouth, again counting to 4.
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Try to make diaphragm (abdomen area) rise and fall keeping chest and shoulders still.
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While breathing in, visualize warm air flowing in to all parts of the body.
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While breathing out, imagine that the tension and stress is leaving.
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Therapist can help client with counting and visualization.
Progressive relaxation
This system of relaxation can be used as a technique to help get to sleep.
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Ask client to sit or lie comfortably.
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Close eyes.
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Ask the client to forcefully contract each major set of muscles in turn for 4 seconds, then completely relax them. (Clients may need physical prompting by touching or demonstrations at first to identify the major muscle groups). Don't get too hang up on whether the muscle groups are correct, the important thing is to establish a set routine that relaxes the whole body.
After each relaxation - remind the client how relaxed and light they are feeling.
Start with tightening for 4 seconds, then relaxing:
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Eyes and forehead.
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Mouth (grimace or smile).
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Neck.
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Hunch shoulders up.
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Hunch shoulders down.
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Upper arms.
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Lower arms and fist.
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Abdomen - push out.
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Abdomen pull in.
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Clench buttock muscles.
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Upper thighs - front.
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Upper thighs - back and knees.
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Front Calf muscles with - Ankles - (clenching back calves and straighten foot forwards).
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Front calf muscles with ankles (bend foot upwards and hold clench toes.
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Relax completely.
Repeat the process one or two more times until relaxation (or sleep) is achieved.
You may wish to combine both methods by asking the client to breath in deeply through the nose, pause, then a slow exhale through the mouth after each relaxation.