Chapter 12 – Stress Management & Relaxation
Posted on 17. Mar, 2010 by Becky in UVU Online Curriculum
Watch the Stress Management & Relaxation Video
The Content of the Relaxation Video
Need a few minutes to relax?
Get comfortable in your chair. Loosen any tight, uncomfortable clothing. Let your arms rest loosely at your side. Allow yourself a few moments to relax.
If your thoughts wander, just let them while gently moving your attention back to the relaxation. If you become anxious or uncomfortable, stop the relaxation by clicking on the pause button.
To begin, focus your eyes on the candle flame. Notice its simplicity and its beauty.
Take time to notice your breathing, gradually slowing down the rate of inhaling and exhaling as you become more comfortable.
Now relax and enjoy the feeling.
Close your mouth and relax your shoulders, releasing any tension that’s built up.
Inhale slowly and deeply through your nose. Let the air you breathe in push your stomach out.
Hold your breath in as you slowly count to four.
Breathe out slowly through your mouth as you continue counting up to six.
Breathe in (three, four, five, six).
Hold (two, three, four).
Breathe out (three, four, five, six).
Breathe in (three, four, five, six).
Hold (two, three and four).
Breathe out (three, four, five, six).
Breathe in (three, four, five, six).
Hold (two, three, four).
Breathe out (three, four, five, six).
Breathe in (three, four, five, six).
Hold (two, three, four).
Breathe out (three, four, five, six).
Breathe in (three, four, five, six).
Hold (two, three, four).
Breathe out (three, four, five, six).
Continue breathing in (four, five, six).
Hold (two, three, four).
And out (three, four, five, six).
Remember, if stray thoughts enter your mind, gently return your attention to the relaxation.
Now, as you breathe out, silently and calmly repeat to yourself:
My breathing is smooth and rhythmic.
My breathing is smooth and rhythmic.
My breathing is easy and calm.
My breathing is easy and calm.
It feels very pleasant.
If you’d like, you may close your eyes now and focus on the music, or continue to look at the flame.
Continue to repeat to yourself:
My breathing is smooth and rhythmic.
My breathing is smooth and rhythmic.
I am peaceful and calm.
I am peaceful and calm.
Continue to take deep, rhythmic breaths. Let the tension fade away each time you breathe out. Let the music soothe you.
If you’ve closed your eyes, gently open them and gaze at the candle flame.
Return to your day peaceful, more focused and relaxed.
(If the video does not play, you may need to download and install the latest version of the Adobe Flash Player.)
Aerobic Mom Newsletter!
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KyLynn
25. Oct, 2010
This is something I have been working on all semester. It is nice to be able to take 15 minutes and focus on pure relaxation. It helps focus on homework and to stop thinking about everything that needs to be done for week. Thanks for the video!
Teresa
28. Oct, 2010
Trying to balance work and school plus personal and family responsibilities has been a challange this year. The techniques mentioned on Chapter 12 will be helpful. I do need at least 15 minutes to relax a day to keep my sanity!
Alicia Washburn
09. Nov, 2010
That was amazing. video. I did it after completed my homework and study; I was very tired and stressed for all the work and all the things i have to do. This video help me to relax my body and mind completely. Thank so much.
Alicia Washburn
09. Nov, 2010
That was an amazing. video. I did it after completed my homework and study; I was very tired and stressed for all the work and all the things i have to do. This video help me to relax my body and mind completely. Thank so much.
Becca Bjorkman
09. Dec, 2010
I agree with everything Teresa said! It has DEFINITELY been difficult the past few months to juggle school, work, and being a mom and dealing with a lot of unexpected and overwhelming stress. It’s amazing that something as simple as this relaxation exercise can do wonders with stress. Of course everyone is stressed out because of finals but if everyone could just “zone out” and relax, it would really make a difference! I think you should do this before/after a Zumba final or midterm!
Tabs Leiataua
20. Apr, 2011
I LOVE MEDITATING! For a minimum of 15 mins everynight I do meditation. Sometimes I do imagery meditaion, breathing techniques, but my favorite is Omming. It helps me gather and refocus my thoughts. Sometimes you just need a time out from the world. This is my most favorite way to disappear!