There are also many movement meditations, such as yoga and the walking meditation of Zen Buddhism. PMR focuses on reducing muscle tone in major muscle groups. Each of 15 major muscle groups is tensed and then relaxed in sequence. The brief 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. Autogenic training may be abbreviated and converted to a self-control format.
Paced respiration teaches patients to maintain slow breathing when anxiety threatens.
Deep breathing involves taking several deep breaths, holding them for 5 seconds, and then exhaling slowly. The techniques have pre- and postsuggestion components. The presuggestion component involves attentional focusing through the use of imagery, distraction, or relaxation, and has features that are similar to other relaxation techniques. Subjects focus on relaxation and passively disregard intrusive thoughts. The postsuggestion component involves continued use of the new behavior following termination of hypnosis.