Session 3 Quiz

1. What body system do relaxation techniques activate to calm the anger response?

A) Sympathetic nervous system B) Parasympathetic nervous system C) Central nervous system D) Peripheral nervous system

2. In the 4-4-6 breathing technique, what do the numbers represent?

A) Inhale for 4, hold for 4, exhale for 6 B) Inhale for 4, exhale for 4, hold for 6 C) 4 breaths, 4 times per day, 6 days per week D) Inhale for 6, hold for 4, exhale for 4

3. Why does Progressive Muscle Relaxation (PMR) involve TENSING muscles before relaxing them?

A) To build muscle strength B) To create awareness of tension for more profound relaxation C) To increase blood flow D) To tire the muscles out completely

4. Which breathing technique is used by Navy SEALs to stay calm under pressure?

A) 4-4-6 breathing B) Belly breathing C) Box breathing D) Alternate nostril breathing

5. What makes visualization effective for relaxation?

A) It distracts you from your problems B) The brain responds to imagery similarly to real experiences C) It puts you to sleep

6. When practicing visualization, what should you focus on?

A) Only what you see B) All five senses – sight, sound, touch, smell, and taste C) Only your breathing

7. True or False: Mindfulness meditation requires you to suppress or eliminate angry thoughts.

True False

8. Which technique is BEST suited for use during a conversation to stay calm?

A) Progressive Muscle Relaxation B) Visualization C) Deep breathing

9. Why is it important to practice relaxation techniques when you’re CALM?

A) They only work when relaxed B) To build neural pathways so techniques become automatic C) It’s dangerous to practice when angry

10. Short Answer: Name two areas of the body where people commonly hold tension when angry.