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When performing this technique, a person breathes deeply so that the abdomen becomes expanded. According to Varvogli and Darviri, such manipulation of breath results in a decreased heart rate, blood pressure, and oxygen consumption. It is suggested that voluntary diaphragmic breathing allows resetting the autonomous nervous system through “stretch-induced inhibitory signals” (Varvogli and Darviri). This technique is very easy to implement at any time of the day and in any location. One should commence diaphragmic breathing after noticing some symptoms of stress and tension or for their prevention.
This yogic technique requires a person to repeat a mantra every day while sitting with eyes closed for about twenty minutes. When doing so, one is expected to increase self-awareness by paying more attention to inner processes occurring in the body and mind. It is observed that a regular practice of transcendental meditation improves brain functioning and electrophysiologic characteristics, making a meditator more resilient to stress (Varvogli and Darviri). The completion of a meditation session each morning allows a person to become more alert to stressors they may be exposed to during the day.
The technique targets the fight-or-flight body response to stress by repeating a word or a sound that would help decrease the sense of danger. It has similar effects as transcendental meditation and should also be practiced for about ten-twenty minutes a day. It may be recommended to perform this technique in the morning or in the evening before going to bed for better sleep.
The technique can be regarded as self-hypnosis through the repetition of phrases about the feeling of heaviness and warmth in different body parts. By commanding the body to relax in this way, it becomes possible to reduce anxiety and achieve an overall positive effect on the autonomous nervous system (Varvogli and Darviri). One may perform autogenic training for approximately ten minutes when the first symptoms of tension appear.
Progressive Muscle Relaxation
The technique requires a person to tense and relax muscles voluntarily. Since muscle tension is involved in the body’s response to stress, the ability to relax muscles helps to decrease straining at the physical level. Additionally, by paying attention to body sensations, an individual will attain a favorable mental effect. It is valid to say that this technique can be particularly effective when practiced at the end of the day to prepare the body for sleep.
Varvogli, Liza and Christina Darviri. “Stress Management Techniques: Evidence-Based Procedures that Reduce Stress and Promote Health.” Health Science Journal. Web.