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Relaxation Exercises
Relaxation exercises are easy to learn and implement, and can be
remarkably effective in addressing stress, test anxiety, all kinds
of phobias, and other similar concerns. Below are two different relaxation exercises.
The first exercise (recorded by Steve Sprinkle, former director of the Counseling Center), called a “Progressive Relaxation Exercise,”
is loosely based on one described in Chapter 4 of The Relaxation
and Stress Reduction Workbook (5th edition), a best-selling
self-help book (see more about this book below). This exercise will
direct you to systematically relax your major muscle groups by briefly
flexing your muscles and then slowly releasing the tension. It begins
by having you flex your facial muscles, and continues with your
neck and shoulders, and on down to your arms, abdomen and legs.
The exercise ends by directing you to breathe deeply and slowly
as you review parts of your body. The recording is about nine minutes
long.
The second exercise (recorded by Bonnie Lambourn, one of the psychologists at the Counseling Center), called a “Combination Relaxation Exercise,”
blends several relaxation techniques, which used together can have
a synergistic effect in creating a deep relaxation experience. It
is loosely based on Chapter 11 of The Relaxation and Stress
Reduction Workbook (5th edition, see more below). In this exercise,
you will progressively release tension from your major muscle groups,
and then will be guided in using deep breathing, affirming statements
and the visualization of a “safe place” to achieve a
relaxed state. The recording is about 15 minutes long.
You can listen to either exercise directly from this Web site,
or you can download the exercises onto your computer. The recordings
of these exercises are not copyrighted—they can be used or
copied or recorded to a CD freely.
To listen to the exercises, click
here for the Progressive
Relaxation Exercise (8MB),
or here for the Combination
Relaxation Exercise (12MB).
To download the mp3 file onto your computer or other device, right click on the links and
select save target as.
Steps for using the relaxation
exercises |
1. Try to practice whichever exercise
you prefer at least once or twice a day. Expect your ability
to relax to improve as you continue practicing, and expect
to practice two or three weeks before you become genuinely
proficient. Once you learn how to do one of the exercises,
you may no longer require the recorded instructions, and you
can tailor the exercise to your own liking. |
2. Avoid practicing
within an hour before or after a meal (either hunger or feeling
full may distract you). Also avoid practicing immediately
after engaging in vigorous exercise. |
3. Sit quietly and in
a comfortable position, with your legs uncrossed and your
arms resting at your sides. This is especially important when
you are first learning the exercise. |
4. Adopt a calm, accepting
attitude towards your practice. Don't worry about how well
you're doing or about possible interruptions. Instead, know
that with repetition your ability to relax will grow. |
5. When you are ready,
close your eyes, begin listening to the recording, and follow
the directions. As you complete the exercise, you can expect
your mind to wander a bit—when this happens you can
simply re-direct your focus back to the recording. |
6. Once you've finished,
stretch, look around and remain still another minute or two. |
7. As you become skilled
with either of the exercises, try applying them to specific
situations that might otherwise be anxiety provoking, such
as tests, oral presentations, difficult social situations,
job interviews, insomnia, and so forth. If you need help learning
or applying the exercises, consider meeting with a counselor. |
The Relaxation and Stress Reduction Workbook (5th edition),
by Martha Davis, Elizabeth R. Eshelman, and Matthew McKay is a popular
self-help book that provides a wide variety of sensible, straightforward,
and effective strategies for addressing everyday stress. The book
was published in 2000 by New Harbinger Publications. The book is
available from the HWS library and the College Store. Follow this
link to the publisher’s
Web site.
Special thanks to Mike Black, general manager of WEOS radio, for
his help in recording the relaxation exercises. Follow this link
to learn more about WEOS.
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