Relaxation Training
Here are a few relaxation techniques commonly taught in CBT-I:
- Breathing exercises: These exercises typically involve taking slow, deep breaths. Research has demonstrated that focused breathing can increase slow heart rate and breathing, and reduce feelings of anxiety, anger, and depression.
- Progressive muscle relaxation (PMR): PMR is a technique that involves tensing and relaxing different muscle groups.
- Autogenic training: This technique adjusts focus to different parts of the body and notices specific sensations. A person may focus on sensations such as heaviness, warmth, or relaxation.
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