Breathing & Relaxation Techniques Flashcards

Box breathing involves equal counts for all four phases. What is the correct sequence?

Answer: Inhale, hold, exhale, hold

Box breathing follows the pattern: inhale, hold, exhale, hold — each for an equal count (commonly 4 seconds), creating a 'box' shape.

Which muscle is considered the primary muscle of respiration?

Answer: Diaphragm

The diaphragm is the primary muscle of respiration, contracting to increase thoracic volume during inhalation.

A certified aerobics trainer notices a client breathing with the chest rising significantly but the belly staying flat. This indicates:

Answer: Chest or thoracic breathing pattern

Chest breathing without abdominal rise indicates thoracic (accessory muscle) breathing, which is less efficient and can increase tension.

Which relaxation strategy involves visualizing a peaceful scene while controlling breathing rate?

Answer: Guided imagery

Guided imagery pairs slow controlled breathing with mental visualization of calming scenes to reduce physiological stress responses.

What physiological change occurs when exhalation is prolonged during post-exercise breathing?

Answer: Decreased heart rate via vagal activation

Prolonged exhalation stimulates the vagus nerve, increasing parasympathetic tone and lowering heart rate through the baroreflex.

Pursed-lip breathing is particularly beneficial for clients who:

Answer: Experience shortness of breath and need to slow respiratory rate

Pursed-lip breathing slows the breathing rate, maintains positive airway pressure, and reduces air trapping — helpful for clients prone to dyspnea.

How does music tempo during the cool-down phase influence breathing and relaxation?

Answer: Slower tempo cues the body toward lower arousal and slower breathing

Slower music tempo (60–80 BPM) acts as an external pacing cue that naturally slows breathing rate and lowers physiological arousal.