1. Relaxation techniques are defined as a group of behavioral therapeutic approaches that differ widely in their philosophical bases as well as in their methodologies and techniques.
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False

2. Relaxation techniques involve the practice of two basic components: a repetitive focus on word, sound, prayer, phrase, or muscular activity, and neither fighting nor focusing on intruding thoughts.
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False

3. There are two primary types of relaxation methods: deep and brief.
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False

4. Deep relaxation methods include autogenic training, meditation, and progressive muscle relaxation (PMR).
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False

5. Brief relaxation methods, which include self-control relaxation, paced respiration, and deep breathing, generally require less time to acquire or practice and often represent abbreviated forms of a corresponding deep method.
True
False

6. Autogenic training consists of imagining a peaceful environment and comforting bodily sensations.
True
False

7. Six basic focusing techniques are used to achieve deep relaxation: heaviness in the limbs, warmth in the limbs, cardiac regulation, centering on breathing, warmth in the upper abdomen, and coolness in the forehead.
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False

8. Meditation is a self-directed practice for relaxing the body and calming the mind.
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False

9. Meditation techniques generally do not involve suggestion, autosuggestion, or trance.
True
False

10. The goal of mindfulness meditation is development of a nonjudgmental awareness of bodily sensations and mental activities occurring in the present moment.
True
False

11. Concentration meditation trains a person to passively attend to a bodily process, a word, and/or a stimulus.
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False

12. Transcendental meditation focuses on a "suitable" sound or thought (a mantra, for example) without attempting to actually concentrate on the sound or thought.
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False

13. There are also many movement meditations, such as yoga and the walking meditation of Zen Buddhism.
True
False

14. Progressive muscle relaxation (PMR) focuses on reducing muscle tone in major muscle groups (Each of 15 major muscle groups is tensed and then relaxed in sequence.)
True
False

15. Deep breathing involves taking several deep breaths, holding them for 5 seconds, and then exhaling slowly.
True
False

16. When performed properly, relaxation techniques can lower one’s breathing rate (and oxygen consumption), heart rate, and blood pressure.
True
False

17. Learning to relax may include the use of meditation, hypnosis, and biofeedback.
True
False

18. Relaxation therapies can help reduce chronic pain (such as low back pain, arthritis and headache), and insomnia.
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False

19. Research has shown that relaxation and music, separately or together, significantly reduce pain following major abdominal surgery.
True
False

20. Ways to relax may include taking a long hot bath, having a massage, lying in a garden hammock, or listening to soothing music.
True
False

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