Answer to Question 1
Biofeedback itself provides information about the body, but it is not a substitute for relaxation techniques, such as meditation and various breathing techniques. Once alerted to the physiological changes associated with stress from the process of biofeedback, you can use breathing, relaxation, and other approaches to intercept the stress response and relax. With practice, you can recognize stress signals without monitors and machines and take steps to return your body to homeostasis. Biofeedback training may be available through psychology or health education departments on some campuses.
Answer to Question 2
A session of autogenic relaxation typically follows six stages:
Stage 1: Heaviness. Give yourself commands such as: My right arm is heavy. Both arms are heavy. Both of my legs are very heavy, etc.
Stage 2: Warmth. Follow the same sequence of instructions: My right arm is warm. Both arms are warm, etc.
Stage 3: Heart. Focus on sensations of heaviness and warmth in the area of the heart. Repeat the following command several times: My heartbeat is strong and regular.
Stage 4: Respiration. Focus on breathing, giving yourself the following command several times: My breathing is calm and relaxed.
Stage 5: Abdomen. Focus on sensations of warmth as you repeat to yourself: My abdomen is warm. Stage 6: Forehead. Focus on sensations of coolness as you repeat: My forehead is cool.
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