Relaxation, Guided Imagery, and Visualization Techniques

Fun, laughter & breathing

Relaxation, Guided Imagery, and Visualization Techniques

Relieving Stress

Children with ADD/ADHD are often in a state of stress in school. It is therapeutic to teach them strategies (at home, school, or in private therapy) to help them calm down and relax. Hyperactive/impulsive children, in particular, gain the most from learning techniques that relax their minds and bodies, recognize their internal feelings, and release inner tension. These strategies empower children with a feeling of peace and self-control.

There are a variety of techniques that have proven effective in helping us to slow down, and to improve focus and awareness. One book, in particular, is a gold mine of wonderful ideas, step-by-step exercises, and activities for teachers and parents to help children achieve this sense of relaxation and well-being. Centerplay: Focusing Your Child's Energy, was written by Holly Young Huth, a relaxation consultant and teacher specializing in early childhood education.

Fun and Laughter

Laughter is one of the best ways to release stress and feel good. The chemicals released in the body through laughter reduce pain and tension. So, there is probably no substitute for finding ways to have fun and to laugh with our children.

Breathing Techniques

Many of us know the positive effects of controlled breathing through our training in Lamaze or other natural-childbirth classes. Controlled, conscious breathing has the benefit of relaxing muscles and reducing stress. Many believe it is useful in the management, perhaps cure, of some physical ailments and disease.

  • Help your child learn to take conscious, deep breaths to relax. Show him how to inhale deeply (preferably through the nose, but through the mouth is fine) and slowly exhale through the mouth.

  • Teach your child to isolate different body parts and relax them with each slow breath she exhales. For example, while lying on the floor, instruct her to tighten or squeeze her toes on the left foot, then relax with a deep breath. Now tighten her left knee and upper leg . . . then relax and breathe. Proceed in this fashion to the right side of the lower body, to the abdomen and upper body, each arm, hand/fingers, chest, neck, jaws, and face.

  • It is particularly helpful for children to recognize that when they are nervous, stressed, and angry, they should feel the tightening of certain body parts. If they can recognize when fists clench, jaws tighten, and stomachs harden, they have the power over their bodies to relax and gain control. They can begin to breathe deeply and "send" their breaths consciously to relax body parts. By sending the breaths to his hand, your child can silently prompt himself to relax his hand (until the fist is released and fingers are loose). Teach your child that when his body is relaxed, he is better able to think and plan.

  • Help guide your child to visualize that with each breath she takes in, her body becomes filled slowly with a soothing color, aroma, sound, light, warmth, or other pleasant, comfortable feeling.

  • Ask your child to think of a color that makes him feel very comfortable, peaceful, and relaxed. Then have him practice -- with closed eyes -- breathing in that color and "sending" it (blowing it) throughout the body. If your child, for example, chooses "turquoise," guide him to visualize the turquoise going down his throat, into the neck and chest, down to the stomach, and so on until he is filled with the beautiful, peaceful, wonderful turquoise . . . and is relaxed and in control.

    • Yoga & visualizationYoga and Slow Movement Exercises

    Various yoga postures and slow movement games and exercises are fun and helpful for teaching children to relax, use controlled movements, and increase their creative imagination and imagery skills. Some movements and postures shared in Centerplay include: scaling through space; climbing a pyramid; carrying a fragile gift to someone; being a scarecrow, ragdoll, and popped balloon.

    Visualization and Guided Imagery

    The ability to visualize with colorful, vivid images, rich imagination and detailed action are natural skills of childhood. These same skills have been found to be very useful in empowering people to overcome obstacles in their lives, improve memory, enhance learning, and to be healing -- physically, mentally, and emotionally. Imagery is helpful in developing focus and concentration; calming; coping with stress/anxiety; and increasing positive study skills, social skills, and creative expression.

  • There are specialists who train individuals in these techniques, and who use visualization/guided imagery as part of their therapy in treatment of different health, social, behavioral, and emotional problems.

  • There are also books and resources that teach how to use these techniques for self-help and management. One of these resources is Imagery for Kids: Discovering Your Special Place, an audiotape combining gentle music and a guided journey, developed and presented by Dr. Charlotte Reznick, educational psychologist.

  • Teach your child to visualize herself in situations where she is achieving and being successful. Once she's had practice with guided visualization, encourage her to use the techniques of deep breathing and visualizing herself doing what she wants to do.

    For example, prior to taking a test, she can visualize herself in detail working diligently taking the test. Encourage her to see herself being persistent and reading each item carefully, being relaxed and not getting nervous or excited, and being confident with her answers. Have her picture herself finishing the test, then going back and checking for careless errors. In addition, playing the theme song from the movie Rocky or another motivational song can help build confidence.

    • Music

    Use Music

    Music can be very helpful for relaxation, as a previsualization activity, to soothe away worries and distractions, and bring a sense of inner peace.

  • Music also stimulates the brain in other ways besides relaxation. Many people find that they are better able to focus -- and are more productive and motivated -- when listening to the radio or some of their favorite music.

  • Many teachers find that playing cassettes/CDs of classical music, soothing environmental sounds, and instrumental arrangements is very effective in the classroom. Different forms of music have been found to be effective in increasing the ability to focus and concentrate; calm, soothe, and relax; and enhance learning, creativity, and critical-thinking skills.

  • Research has found that instrumental musical arrangements at 60 beats per minute has therapeutic effects. Gary Lamb creates music (at 60 beats per minute) that is widely used in different settings (classrooms, pain clinics, hospitals). Some of the music is recommended for use when teaching handwriting, art, and creative writing, and to play during math testing, science labs, computer labs, homework time, silent reading, and so forth. For more information about Gary Lamb's music, call 800-772-7701.

  • Musical therapy is being used in different settings, and research supports that listening to various rhythmic patterns has calming and focusing effects. Calming Rhythms developed by REI Institute, Inc., is another audiocassette designed for this purpose (800-659-6644).

    Excerpted from The ADD/ADHD Checklist by Sandra Rief, M.A.


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