Restful
Breathing
The first time I did this (breathing exercise) I
was VERY STRESSED. A lot went on this day. My mind was going about 100
miles a minute. During the breathing exercise my thoughts were very hard
to control, but I began to relax and think of breathing. After completing
the breathing exercise I felt really good. I had very little annoying
thoughts in my brain. I was able to go right to sleep. Upon waking I
realized my normal tension was not there. Normally I have restless sleeps
– that night I did not. That was a nice feeling. 2nd time: This night I
was real tired. I felt overworked. I did not have as much stress going on
at this moment - this could be as a result of doing the other breathing
exercises. During the exercise I felt very relaxed and was able to keep
any thoughts coming in at bay. I was very aware of my breathing.
Immediately afterward my feelings were of inner peace and relaxation. I
was ready to hit the sheets, so I did. When I woke up I felt GRRRREAT-as
Tony the Tiger would say-I had a great night sleep. I am going to do this
one again with my husband. Yvonne A.
Before I began the breathing exercise for the
first time, I was stressed out over an assignment for another class that I
did not understand. During the exercise I noticed a tension in my
shoulders and as the exercise continued I felt the tension slowly reduce
until it was gone. After the exercise I felt energized and ready to attack
the assignment again. This time I had a better understanding of the things
in the assignment that I did not understand before and I got a better
score on the quiz. The second time that I did the exercise was right
before bed. I had a day that was stressful as usual and during this
exercise I felt my body relax until I was ready to sleep. After I ended
the exercise I went right to sleep. Usually I toss and turn until I get
comfortable and then I fall asleep, but I went to sleep much faster using
this exercise. Alicia B.
This breathing exercise was extremely relaxing
and relieving. I was so exhilarated, and relaxed at the same time upon
first completing it. Before the exercise, I was feeling tired from a long
day, yet ready for another relaxation technique. It was amazing how easily
I was able to feel the energy come into my body from simple, deep
breathing. I noticed how my breath got deeper and more relaxed with each
count down to zero. It was so awesome! Right after, I went right to bed,
and slept well all night. I was up late that night, yet I woke up feeling
great. It was an awesome technique. The second time I did it, it felt as
though my breaths got even deeper and more relaxed. I found that I was
able to fully concentrate on one thing. The first time, it was difficult
to keep my mind from wandering, but the second time it was easier. Because
I was able to fully concentrate on the air going in and out of my lungs,
the second time was more natural. Before the exercise, I was pretty
grouchy and tired. Yet, I didn’t have the desire to be all relaxed. But I
did it anyway, and I was glad I did! Right after, I felt energized and
happier. About an hour later, I still felt good. Things didn’t bother me
as much as they had earlier in the day. Nikki R.
Autogenics
Before I began I was very awake and I didn‘t
think that I would be able to do this exercise. This first time that I
tried the autogenics exercise I thought it was going to be a waste of time
because of how I felt at the time. I was really surprised that this
exercise gave me the deepest relaxation that I think I have ever
experienced and I felt like going to sleep. I felt so heavy and relaxed. I
was very surprised of how this exercise turned out. An hour later I felt
very good and completely rejuvenated. Jeff D.
Total relaxation is what I could call this one. I
first did this at night with one of my roommates. Talk about melting into
the floor! I had a hard time at first concentrating and feeling heavy. But
it worked and man did my body ever feel good after we were finished. The
second time I did it right before bed. I had a lot better experience with
this, I was able to concentrate more and get more of the effect that I
think I was supposed to have. I went to bed right when I got finished and
once I was in bed my body didn't want to move, it still felt heavy but so
relaxed, I probably stayed in the same position all night long. I really
enjoyed this technique. Linsey J.
This exercise has been my favorite so far. Before
the autogenics exercise I felt normal. I didn’t feel tired, hungry, or
stressed. During the exercise I felt myself relaxing so easily. My body
felt so limp. I was so relaxed that I fell asleep. I woke up and felt like
I was on top of the world. The second time doing it the same thing
happened. I feel so good after I do that exercise. For the rest of the day
I felt so easy going and that I could do anything. It just felt like I had
so much energy. Jennifer M.
Before I began the exercise the first time, I
noticed that I had some tension in my lower back area. During the exercise
I still noticed the tension in my lower back but my arms, and legs were
starting to feel warm and heavy and I began to focus my attention on that
instead of back. As I continued to focus on my body feeling warm and heavy
the tension began to fade out of my back. Immediately after the exercise I
was very relaxed and began to yawn but did not go to sleep. About an hour
later I still was feeling tension in my lower back but it was not as
intense as before I started the exercise. The second time performing the
exercise I was able to feel the warmth and heaviness at a higher level.
After doing the exercise the second time I was so relaxed that I went
straight to bed. I woke the next morning with no stiffness and felt great.
Mathis S.
Progressive
Relaxation
I loved doing this relaxation exercise.
Once again I had my friend do this one with me, and afterwards he couldn't
quit saying to me just how great that he felt. I could do nothing but
agree. I never really thought that tensing your muscles and then releasing
them would make them so relaxed. It was just a normal day like any other
when I decided to do this exercise so I wasn't really tense, but I could
always use a little relaxation. During the whole thing I was just getting
more and more relaxed. I really enjoyed this exercise and it put me in a
good mood to just release that tension in my muscles. I think that this is
one of the relaxation techniques that could be used any time or any place.
I felt good afterwards and believe it or not this one didn't put me to
sleep. Shantelle T.
The progressive exercise was different and really
interesting. It was so helpful for me to see the differences between
tension and relaxation. I know my body is tense a lot and my muscles are
always sore from football. But I never really take the time to feel what
it is doing to my body and to feel the immediate difference between
tension and relaxation. When I would tense up my hands into a fist, my
hands and arms were so tight and as soon as I breathed out and released
all of the tension, I felt overwhelming relaxation. I really noticed a
difference in my face and neck as well. My neck is always tense and my
face, especially my eyes and jaw muscles are constantly strained. When I
would allow the relaxation to take over my body, I loved the feeling of
heaviness in my muscles and the calm and peaceful feeling I had. This was
a really good exercise. Tyler G.
My experience while doing the progressive
relaxation was very nice. I did it once after work and once before bed. I
found it to be most relaxing after work because I get tense while I am
working. Obviously I was feeling very tense and tight when I started it
after work. As I began the exercise the first muscles we tensed were the
hands and forearms. After I did that it was like that part of my body was
gone, sunk into the carpet. As I continued to do each muscle they seemed
to disappear and after I had done every muscle it felt like I was sunk
down into a giant pillow. The comparison of contracting and releasing
makes your body seem so light. I felt totally relaxed and there was no
tension whatsoever in my muscles. My favorite muscle group to do was my
thigh area. After it was completed I felt completely released of the
tension I had gathered throughout the day. When I did it before bed it
made it very easy for me to fall right asleep. Every time I have done any
of these (relaxation) exercises it has made it easier for me to fall
asleep. I usually have a hard time falling asleep because I have so much
on my mind. Carli S.
This was a very nice and relaxing exercise for
me. I usually have tight muscles because of the work I am involved in
doing daily. I use my muscles a lot. Before the video started I was tight
from lifting weights. I really noticed a big deal of relaxation on my
forearms and hands. They seemed to benefit the most. The other part that I
enjoyed was the leg and buttocks relaxation part. That felt really good.
When I did this exercise before I went to sleep I noticed that it was
easier to find a comfortable position to sleep in. I usually have a
difficult time doing this. Doing this exercise also helped me fall asleep
fast and easily. I plan on using this exercise more often because it seems
to help my body out a ton. Eric W.
Before I did the exercise the first time I was a
little tense in my neck and feet. During the exercise it was amazing to
feel the sensation. I felt totally relaxed and calm. Immediately after the
exercise I felt like I had a long nap and an hour after the exercise no
parts of my body felt tense, I felt refreshed and renewed. Before I did
the exercise before I went to sleep, I wasn't very tired, but I was tense
all over. The exercise again made me feel very calm and I almost went to
sleep before I finished the exercise. I slept like a rock the whole night,
and woke up rejuvenated. Brittany H
Guided Imagery
Before my first attempt I was stressed! It was
the end of the semester and I felt like I had a million school things to
take care of not to mention all of my family/personal things that needed
my attention. During the guided imagery it felt like a sanctuary! It was
nice! I felt like I was on vacation. Immediately after the exercise, I had
a complete stress level makeover, that is until I remembered my economics
assignment was still due! An hour after the guided imagery, I was focused
and able to easily understand my economics reading and assignment. This is
by far one of my favorite stress relieving exercises. Before I started my
second experience with guided imagery I felt out of control. I felt ready
to rip my hair out. I swear my economics teacher is from another planet. I
felt so overwhelmed and frustrated, almost to the point of tears. During
the exercise, I felt relieved, although I was still anxious. As I was
starting out I felt my mind and body begin to relax. I felt more centered
and comfortable. Immediately after this second attempt I felt much better.
I still felt frustrated but I definitely felt more in control. An hour
after the exercise I felt better. I have the hardest time letting go of
stress. I could still feel the anxiety lurking but I felt calmer and
better able to handle the day and any situations that may come up. Jamie
S.
Well, all I really have to say about this
exercise was that it was pretty fun. The first time I did the guided
imagery, it was Thanksgiving week and I was at my in-laws. Chaotic was the
only word for the atmosphere. I slipped away for a little while and
listened to the instructions for the guided imagery. At first, I had
trouble imagining the scene that was being set. After a while my mind
started to wander, but I gently led it back to what it was supposed to be
on. When it was over, I felt absolutely marvelous, almost as if I had had
a complete body massage. An hour later I was full of energy. I was even
able to help do dishes by hand and cook some dinner. My next experience
was pretty much the same except that I fell asleep during the exercise and
didn’t wake up for about two hours. When I did wake up, I was a bundle of
energy and felt very relaxed and well rested. Shalon M.
The first time I felt so overwhelmed, stressed
out, and impatient. As I tried the imagery I became relaxed and calm. All
the feelings I had before turned into peaceful, calm, relaxed feelings. I
did this at night and the next morning I woke up happy, ready for the day,
and relaxed. The second time was in the morning, so I felt happy, but a
little nervous for the day ahead. During the video I became aware of the
beautiful scenery. It relaxed me and made everything full of serenity. I
felt joyful after and energized to proceed with the day. Ashley H.
Before I did the guided imagery, I was feeling
quite normal. During the session, I was very relaxed and felt very
peaceful. After the exercise, I still had the relaxing feelings and I was
calm. About an hour after the guided imagery, I was still feeling quite
relaxed and was not having any stressful feelings. Before the second time
I did the guided imagery, I was feeling normal again. During the exercise
I was very calm and at peace in the beautiful mountains and lake. After
the session, I was very relaxed and calm. About an hour after the session,
I was feeling normal but I was not stressed by any means. Jadda H.
I love doing this relaxation exercise (guided
imagery). I have found that it takes me to a place that I need to be
sometimes. It can make you feel as if you are free from weight on your
shoulders and screams in your life. I do this exercise when my son is
napping. I find that when my son wakes up I can be a better parent to him.
I have the energy and the restfulness to handle the stresses of being a
mom. Brianne A.