Breathing & Relaxation Techniques Flashcards

Which of the following best describes the Valsalva maneuver and why it is dangerous during aerobics?

Answer: Forced exhalation against a closed glottis that raises intrathoracic pressure

The Valsalva maneuver raises intrathoracic pressure dramatically, reducing venous return and potentially causing dizziness or cardiovascular stress.

A client with exercise-induced anxiety benefits most from which breathing cue during warm-up?

Answer: 'Slow your exhale to twice your inhale'

Extending the exhale activates the parasympathetic nervous system, reducing anxiety-related physiological arousal before and during exercise.

The 4-7-8 breathing technique involves which sequence?

Answer: Inhale 4s, hold 7s, exhale 8s

The 4-7-8 technique involves inhaling for 4 seconds, holding for 7, and exhaling for 8 — a ratio that promotes deep relaxation.

During stretching in the cool-down, when should a client be instructed to deepen their stretch?

Answer: During the exhale

Exhaling during a stretch allows the respiratory muscles and surrounding tissues to relax, enabling a deeper range of motion.

What is autogenic training in the context of relaxation after exercise?

Answer: A self-induced relaxation method using phrases to create sensations of warmth and heaviness

Autogenic training uses self-directed verbal cues (e.g., 'my arms are heavy and warm') paired with slow breathing to induce deep muscular relaxation.

Which breathing cue is most appropriate when leading a group through a static stretch?

Answer: 'Exhale and let gravity ease you into the stretch'

Cueing clients to exhale and allow gravity to assist the stretch reduces muscle guarding and promotes effective flexibility gains.

Resonance frequency breathing targets approximately what breaths per minute to maximize heart rate variability?

Answer: 4–7 breaths/min

Resonance frequency breathing at approximately 4–7 breaths per minute (often around 5.5) maximizes heart rate variability and vagal tone.