• Preparing for Relaxation
• Try the Relaxation Exercises Now
• Monitor Your Response
• Planning for Change
• Sources

We highly recommend that you master abdominal breathing before moving forward with the relaxation exercises. You will receive the most benefit from the relaxation exercises once you understand how to do abdominal breathing.

Allow yourself as many tries as needed for you to feel comfortable with the techniques below. Remember your goal is to learn these techniques and then use them in your everyday life. Eventually, you may not need to use these audio recordings to do a relaxation exercise on your own.

By following the steps provided for the relaxation exercises, you will be helping your body accomplish the following:

• Decrease the amount of chronic and acute pain you experience
• Steady your breathing and heartbeat
• Reduce the frequency of any sleep problems
• Increase your body's energy
• Improve your concentration
• Provide a greater ability to handle problems as they arise

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Preparing for Relaxation

In order to use these exercises, you will need to make a few preparations before clicking on one of the audio buttons.

• Use the exercises during a quite time, when you will not be interrupted by other people or tasks.
• Select a comfortable chair or position before you begin the exercise.
• Be sure your computer is close enough so that you can easily hear the instructions; if you are using a laptop, move to a comfortable location.
• Reduce possible distractions or noises-turn off radios or televisions.
• If you wish, use a soothing background noise to assist you with relaxing.

If you wish to add music to your breathing or relaxation exercises, then utilize these guidelines:

• Avoid music with words, a theme, or a predictable tempo.
• Nature sounds such as water, wind, and birds may be helpful.
• Minimalist music can support relaxation-this type of music uses a limited number of tones, arranged in an unpredictable rhythm that is not distracting.
  

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Try the Relaxation Exercises Now

Click on an exercise title to listen to the audio files, or right-click to save them to your desktop.

Using the Audio Modules

Relaxation exercise guided by a male voice, without music
Relaxation exercise guided by a female voice, without music

A Walk to the Beach (MP3 file)

Progressive Muscle Relaxation (MP3 file)

The "Walk on the Beach" and "Progressive Muscle Relaxation" exercises are provided by Mather LifeWays as part of its Powerful Tools for Caregivers program. Mather LifeWays enhances the lives of older adults by creating "Ways to Age Well" and is dedicated to identifying, implementing, and sharing best practices for wellness, workforce issues, memory care support, and empowering caregivers. To learn more, visit www.matherlifeways.com or call 847.492.7500.

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Monitor Your Response

Use the Response Worksheet to think about how relaxation exercises may help you manage your pain.

Download Response Worksheet-Relaxation

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Planning for Change

Use the Action Plan Worksheet to help you plan how you will incorporate a relaxation exercise into your day to day routine.

Download Action Plan Worksheet-Relaxation

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Sources

How to Relax. (2002). International Stress Management Association. Available at: http://www.isma-usa.org/relax.htm

Relaxation techniques: Learn ways to calm your stress. (2008). MayoClinic.com. Available at: http://www.mayoclinic.com/health/relaxation-technique/SR00007