Relaxation Training

Techniques of relaxation have been taught and learned for many centuries. They come from many different theoretical and philosophical traditions and consist of a wide variety of specific strategies.

Relaxation training has been found to facilitate a diversity of physiological and psychological changes. Individuals have used these techniques to lower blood pressure, increase tolerance to pain, reduce anxiety, increase mental alertness, etc. While no one technique works well for all individuals, the following strategy has been found to be successful for many. Information about alternative relaxation methods is also available at the Counseling Center.

1. Sit in a chair and in a comfortable position. Do not recline fully because you may become so relaxed that you fall asleep.

2. Place your feet on the floor, your arms on chair rests, and tilt your head slightly forward.

3. Take three deep controlled breaths. With each breath inhale slowly, counting from five to one. Exhale, at the same time count. Do not hold your breath at any point.

4. As you exhale, imagine every pore of your body opening up, allowing all the stale air to leave every pore. With each exhalation your stress and tension dissipate.

5. After completion of the three deep breaths tell yourself “I will relax now.” Although you need not continue counting as you breathe, do continue breathing deeply and fully as you proceed through the relaxation process.

6. Focus on your body. Direct attention to specific muscle groups in your body that you want to relax. Initially, pay attention to the facial muscles and say to yourself, “All the muscles on my face are limp, loose and relaxed.” Next, allow all muscles in the head to completely and totally relax, especially the muscles in the jaw and mouth. Allow your lips and teeth to part as the relaxation proceeds.

7. Now focus on the forehead and scalp. Think about that area as wrinkle-free, smooth, and totally relaxed. A relaxed forehead is usually a good indicator of overall relaxation.

8. After relaxation of the head area, focus on the neck. Tell yourself, “All of the muscles in my neck are limp, loose, and relaxed.”

9. Next, focus on the shoulders. Say to yourself, “All of the muscles in my shoulders are limp, loose, and relaxed.”

10. Continue with the same statement, “All of the muscles in my _____ are limp, loose, and relaxed,” substituting the following areas of the body: chest, abdomen, legs, buttocks, and thighs. As you repeat the statement, allow those parts of your body to become relaxed.

11. After completion of the muscle relaxation, say to yourself, “I am going to count backward from ten to one, and when I reach ‘one’ I will be completely relaxed. Repeat this sentence once or twice and begin counting. The amount of time between numbers should vary, increasing as you move from ten to one. Wait about two seconds between the first few numbers and gradually increase that time until there are 25 to 40 seconds between numbers at the end. By the time you reach the number ‘one,’ you should feel very, very relaxed.

12. After you have said the number ‘one,’ practice positive imagery. See yourself in the future, in front of a full-length mirror. You are happy and there is a smile on your face. You are proud of your accomplishments. You are healthy. You are in the future, feeling your health and the thrill and joy of accomplishment.

You could also imagine yourself in a peaceful scene, such as a country meadow or a deserted beach. As you do so, utilize all your senses to experience the scene. For example, “see” the flowers, trees, water, sand, etc…, “look up” at the sky and “look down” at the seashells…, “hear” the sound of the waves, sea gulls, the wind rustling the tree leaves, etc…, “smell” the petals of the flower you “hold,” etc…, “taste” the salty ocean water or the sweet, refreshing water from a mountain spring.

As you practice positive imagery, allow a peaceful calm to engulf you.

13. After the imagery, tell yourself that you will count from one to five, and that at “five” you will be wide-awake, refreshed, and alert.

14. Stretch, yawn, bend your knees, stand up, etc. Make sure you are wide-awake at this point. Proceed slowly at a comfortable pace. This last step is very important, for otherwise you may temporarily feel disoriented or startled.

You can download a Word document version HERE for your records.
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