There are quite a few different types of relaxation techniques that you can learn to help with your fear and anxiety.  They include, but are not limited to, the following: autogenic relaxation; progressive muscle relaxation; visualization; deep breathing; hypnosis; massage; meditation; tai chi; yoga; biofeedback; and music and art therapy.   Autogenic relaxation is a technique where you use visual images and body awareness, while repeating words or terms, to help relax and reduce muscle tension.  Progressive muscle relaxation is a technique where you tense and relax each muscle in your body in order to get a sense of what each one feels like in both a tense and relaxed state.  Visualization is a technique where you visualize specific settings that make you feel relaxed and calm (i.e. forest, beach with waves, etc.).  Deep breathing is a technique where you purposely breathe deeply from your abdomen in order to release tension and reverse hyperventilation.   Biofeedback is a technique where you learn to control each of your body’s functions, like your heart rate or breathing. When you’re anxious or afraid you may react by breathing too quickly and hyperventilating.  Hyperventilating can intensify your feelings of anxiety and fear and make the situation worse.  Breathing deeply can help you relax, reduce your tension, and make you feel less anxious.  Follow these steps to relax using deep breathing:  Sit or stand somewhere where you’re comfortable and keep your back straight.  Put one of your hands on your chest and put your other hand on your stomach. Take one slow deep breath in through your nose while counting to four.  The hand on your stomach will rise while the hand on your chest shouldn’t move very much. Hold your breath while counting to seven. Exhale through your mouth while you count to eight.  Push out as much air as you can using your abdominal muscles.  This means the hand on your stomach should move downwards, and the hand on your chest shouldn’t move very much. Repeat these steps until you feel...

How would you rephrase that briefly using Vietnamese?
Hiểu về các phương pháp thư giãn khác nhau. Thực hành thư giãn thở sâu. Thực hiện thư giãn động, căng – chùng cơ. Thử dùng phương pháp tưởng tượng theo hướng dẫn.