How to Use The Relaxation Exercises
Relaxation Exercises Relieve Stress and Improve Sleep
I was asked by many people, why Relaxation Exercises relieve stress or anxiety?
Three factors contribute to that phenomenon:
• A sense of security due to a slow soft voice.
• The suggestions targeted to relax the body and the mind.
• Instructing the listeners to imagine safe situations or a safe place.
Human Beings are social animals. All social animals have hierarchy and have a leader on the top. The leader is referred to by biologists as Alpha. The role of alpha is one of being in charge of the security of the pack, while they are eating, relaxing or sleeping. When alpha senses a dangerous situation, he makes a warning sound that causes the pack to be ready for a
"Fight or Flight"
mode of action. When Alpha transmits, through its body language a signal of safe environment, the members of the pack become calmer and even sleepy. The suggestions delivered through the Relaxation Exercises, by the soft slow voice, have the same effect on the listeners as Alpha on its pack. The listeners feel safer. As a result, the level of their stress hormones is reduced, and they relax and sleep calmly.
The Relaxation Exercises on this Website
There are 6 Relaxation Exercises on this website. They aim to help people to relax when they are short of time and have to continue to function. These Recorded Exercises should "NEVER" be played while driving. It is recommended to listen to them while sitting comfortably with one's eyes closed. It is important not to concentrate on every word and every sentence. Often, thoughts wander and sometimes people dose for a short time. Experience shows that when our thoughts wander, or when we dose; while the recording is on, the brain continues to function on Alpha waives. As a result, one experiences a deep sense of relaxation and rejuvenation.
It is highly recommended to listen to any of the three longer sessions when you have the time or while going to sleep. If it is possible, do not listen to the Relaxation Exercises at night, with earphones, since it is not comfortable to sleep with them on. Listening to the Relaxation Exercises helps to stop intrusive thoughts, and reduces the level of stress hormones. As a result, the quality of sleep is improving and nightmares are rare. If you tend to get up in the middle of the night, and are having trouble falling asleep again, or if you tend to wake up too early in the morning, you can listen to the Relaxation Exercises since it may help you fall asleep again. Many people who have trouble maintaining their sleep, set the recording to re-play their favorite truck, all night long, in a very low volume.
Instructions for Parents
Parents should be familiar with the relevant chapters of the site, before asking their stressed or anxious child to practice relaxation. Parents should encourage the child to discuss his or her physical and emotional symptoms and to reveal what makes him or her feel stressed or anxious. An older child may view the list of the anxiety symptoms as posted in the chapter:
Anxiety Questionnaire.
The child may realize that some physical or mental symptoms that he or she had not related to stress, such as stomachaches or difficulties sleeping, are part of the
"Fight or Flight"
response. The parent should explain to the child the advantages of each of his or her symptoms to the survival of our ancestors, in their dangerous habitat, as it is discussed in the chapter: "Anxiety Helped Survival".
It is recommended that the entire family listen together to the
Relaxation Recordings,
at least for the first time. When it is over, each family member may share his or her experiences. Young children often find it difficult to sit quietly while their eyes are closed. Many young children listen to the recording while they are playing or walking around the room.
If you have downloaded or received one of Dr Elitzur's Relaxation CD's and listened to the Recorded Exercises, he would like you to answer a short Questionnaire to send him your reaction to them and this site.