Quick Relaxation

Relaxation can be hard to fit into a busy schedule. You may not feel like you have time to sit down and do a 10 minute relaxation recording. In those cases, you may wish relaxation was as easy as just adding water to yourself to become more relaxed. Fortunately, there are quick relaxation techniques you can use that will leave you more relaxed.

1. In one slow motion, take in a deep abdominal breath and force it all out. As you breathe out, think of the word "relax".
2. At the end of breathing out, hold your breath from six to ten seconds (or as long as you feel comfortable). To estimate the seconds, count: "one thousand one, one thousand two", etc.
3. Keep repeating steps 1 and 2 for two or three minutes or as long as it takes for you to feel calm.

After a while, thinking the word relax will become a cue to slow your breathing and calm yourself.

*taken from Help Yourself to Happiness through Rational Self-Counseling

Types of relaxation

In the Stress Management and Biofeedback Services, we offer different types of relaxation exercises. Some relaxation exercises focus on relaxing your body, and when you relax your body, your mind may follow. Other relaxation exercises focus on relaxing your mind, and when you relax your mind, your body may follow and become more relaxed. Some types of relaxation may not work as well for different people, so becoming familiar with what works well for you is important. Some people will find that physical exercise (running, walking, yoga) is helpful to them. Others may be helped by focusing on their breathing and keeping their thoughts in the present moment. Still others may find their stress is relieved through laughter, or through spending time with friends and family.

We focus on relaxation exercises which may include physical or mental relaxation. At least one recording for each of the different types of relaxation exercises can be found on the website and which you can download and listen to for free. Listening to different types of relaxation exercises will help you understand what works best for you and how you can calm down in stressful situations. Feel free to have fun experimenting with different types of relaxation.