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The Navy and Marine Corps Public Health Center Health Promotion and Wellness Department is pleased to bring you this relaxation toolkit. It is designed for use by our Sailors and Marines who would like to reduce stress through deep relaxation and to optimize performance. The toolkit contains several sections and each one focuses on a different form of relaxation. The Introduction page explains how to get started. The intent of this tool is to promote the philosophy of Withstand, Recover and Grow to keep our Sailors and Marines mentally and physically prepared for challenges and to improve resilience.

The techniques may be used individually or in combination with other medical treatments or counseling. If you are receiving medical care, please make your provider is aware of the relaxation methods you plan to use. The Navy and Marine Corps Public Health Center’s Health Promotion and Wellness Department in conjunction with BUMED’S Wounded, Ill, and Injured Team members, wish to express our gratitude and thanks to all those individuals, universities and organizations who have shared their relaxation, meditation and mindfulness resources with us. Without you, this endeavor would not be possible.

 

Picturing ourselves relaxing is something that often brings a smile to our faces. There is a reason for this. The reduction of anxiety, anger, stress and insomnia are all possible benefits of using relaxation techniques. These strategies when used regularly can enhance psychological and physical health, as well as, improve performance in athletics and at work. Notable benefits include – clear thinking, increase in energy level, and a decrease in restlessness. Are you ready to begin?

Instructions

So, how do you choose a technique? Consider starting with the breathing techniques. Slowing down and managing your breathing has immediate and positive effects as it helps with focusing and relaxing. Often, breathing techniques may be used anytime, anywhere.

From that point, try several of the deep breathing, progressive muscle relaxation, guided imagery and meditation exercises. Find a couple of strategies that you enjoy. Begin using them each day or even several times daily so that you become relaxed quickly and completely. Once you have mastered one or two of them, then you may consider adding another technique or two from the combination or advanced strategies section.

Add progressive muscle relaxation techniques if you find you have tight and tense muscles. Tensing and releasing your muscles leads to a state of decreased muscle tension. Imagery and meditation are additional options that you may prefer to get rid of the mind chatter. Developing your relaxation skills takes practice. Soon you may find that you do not feel as fatigued by the end of the day and your mood improves. Starting with the breathing techniques then moving to the progressive muscle relaxation, imagery or meditation is very helpful and is a powerful approach to staying calm. Time to get started…

Remember!

DO NOT use these techniques while you are driving or operating machinery! These techniques are not designed to replace medical and mental health care. If you are experiencing a significant amount of distress or problems, please discuss those issues with your Primary Care Provider and seek assistance from your Behavioral/Mental Health Clinic, Fleet and Family Support Centers, Marine Corps Community Services, TRICARE and Military OneSource.

  1. Diaphragmatic Breathing - Dr. Allan Vives, Georgia Southern University ( Read More, 9:15 Mins, 12.6MB)
  2. Deep Breathing Techniques - Lateef Khursheed, MS, CHES, Navy Marine Corps Public Health Center ( Read More, 12:59 Mins, 15.2MB)
  3. Calm Breathing - Karin Thompson, PhD; Karen Hubbard, PhD; C. Laurel Franklin, PhD, Veterans Administration, South Central MIRECC ( Read More, 6:35 Mins, 6.1MB)
  4. Deep Breathing II- Dr. Prentiss Price, Georgia Southern University ( Read More, 7:30 Mins, 10.3MB)
  5. Breathe Easy - Campus Health Services, University of North Carolina at Chapel Hill ( Read More, 6:30 Mins, 5.95MB)
  6. Breathing for Relaxation - Melissa Fallon, Counseling Center, State University of New York, Oneonta ( Read More, 5:40 Mins, 6.5MB)
  7. Breathing Relaxation Exercise 4-6-8 - Jason Sackett, University of Southern California ( Read More, 2:33 Mins, 2.9MB)
  8. Deep Breathing- University Mary Washington ( Read More, 5:24 Mins, 4.94MB)
  9. Deep Breathing Relaxation Sample 5 - Kansas State University ( Read More, 1:29 Mins, 1.36MB)
  10. Stress and Relaxation: Quick Fix Breathing Exercise - Dr David Peters, Mental Health Foundation( Read More, 4:50 Mins, 3.4MB)
  11. Deep Breathing I - Dr. Jodi Caldwell, Georgia Southern University ( Read More, 6:45 Mins, 9.27MB)
  12. Revive Yourself: Energizing Breath - Community Wellness, MIT Medical( Read More, 3:30 Mins, 6.42MB)

  13.  
  1. Progressive Muscle Relaxation- Mark Rice, State University of New York, Oneonta ( Read More, 11:13 Mins, 12.8MB)
  2. Progressive Muscle Relaxation - Karin Thompson, PhD; Karen Hubbard, PhD; C. Laurel Franklin, PhD, Veterans Administration, South Central MIRECC ( Read More, 18:08 Mins, 16.9MB)
  3. Relax Those Muscles - Campus Health Services, University of North Carolina at Chapel Hill ( Read More, 19:57, 18.2MB)
  4. Progressive Muscle Relaxation Exercises - Andrea Bardack, University of Southern California ( Read More, 10:58 Mins, 12.6MB)
  5. Toe to Head - McKinley Health Center, University of Illinois at Urbana-Champaign ( Read More, 11:11 Mins, 10.2MB)
  6. Progressive Relaxation Exercise - Dr. Steve Sprinkle, University of San Diego ( Read More, 8:47 Mins, 8.05MB)
  7. Muscle Relaxation - University of Mary Washington ( Read More, 16:01 Mins, 14.6MB)
  8. Brief Muscle Relaxation - University of Wisconsin-Madison ( Read More, 16:01 Mins, 2.48MB)
  9. PMR for Rejuvenation - Dr. Nandini Talwar, Tufts University ( Read More, 10:30 Mins, 9.6MB)
  1. An Introduction to Guided Imagery - University of Michigan ( Read More, 4:33 Mins, 6.19MB)
  2. Guided Imagery Relaxation Exercise: A Favorite Scene, Place or Person - Bill Macias, University of Southern California ( Read More, 2:17 Mins, 2.6MB)
  3. Guided Visualization for Relaxation - Massachusetts Institute of Technology Medical ( Read More, 8:59 Mins, 8.23MB)
  4. Guided Imagery - McMaster University ( Read More, 6:55 Mins, 6.3MB)
  5. Guided Imagery Relaxation Exercise: Ocean - Craig Joyce, University of Southern California ( Read More, 5:51 Mins, 13.4MB)
  6. Guided Imagery: The Beach - Dr. Prentiss Price, Georgia Southern University ( Read More, 6:06 Mins, 8.42MB)
  7. Guided Imagery Relaxation Exercise: The Forest - Andrea Bardack, University of Southern California ( Read More, 3:14 Mins, 3.8MB)
  8. Forest - Shanya Perkins, Navy Marine Corps Public Health Center ( Read More, 4:36 Mins, 4.3MB)
  9. Warmth Imagery Relaxation Sample 7 Exercise - Kansas State University ( Read More, 1:17 Mins, 1.8MB)
  10. Cloud of Support Visualization - Laurie Rushlow, State University of New York Oneonta ( Read More, 19:37 Mins, 17.9MB)
  11. Guided Visualization to Enhance Athletic Performance - Community Wellness, Massachusetts Institute of Technology Medical ( Read More, 3:57 Mins, 3.62MB)
  12. Reduce Test Anxiety: Guided Visualization - Massachusetts Institute of Technology Medical ( Read More, 5:32 Mins, 10.1MB)
  13. Guided Imagery Relaxation Sample 4 - Kansas State University ( Read More, 2:44 Mins, 2.5MB)
  1. 10 Minute Wisdom Meditation - University of California, San Diego ( Read More, 10:25 Mins, 11.9MB)
  2. Body Meditation - University of New Hampshire ( Read More, 10:25 Mins, 11.3MB)
  3. Brief Sitting Meditation - U Vansa, University of Auckland ( Read More, 09:10 Mins, 6.29MB)
  4. Mindfulness Meditation - Counseling Center, University of Tennessee ( Read More, 16:01 Mins, 15MB)
  5. 15 Loving Kindness Meditation - University of California, San Diego ( Read More, 15:52 Mins, 18.1MB)
  6. Performance Meditation - Health Services, University of New Hampshire ( Read More, 9:24 Mins, 8.8MB)
  7. Creative Visualization Meditation - Kelly Reardon, Health Services, University of New Hampshire ( Read More, 7:20 Mins, 6.9MB)
  8. Eating Meditation - Judy Suzanne, Health Services, University of New Hampshire ( Read More, 5:57 Mins, 9.55MB)

~~ Music for Meditation ~~

  1. Bridge of Breath - Music for Meditation: Inner Stillness, David & Steve Gordon, Sequoia Records ( 15:08 Mins, 28MB)
  2. It Shall Be Beautiful - Gratitude, David & Steve Gordon, Sequoia Records ( 8:57 Mins, 17.1MB)
  3. River to the Sea - Music for Meditation: Inner Stillness, David & Steve Gordon, Sequoia Records ( 7:18 Mins, 13.6MB)
  1. Introduction to Mindfulness - Erik Marks, Tufts University ( Read More, 3:09 Mins, 2.87MB)
  2. Mindfulness of Breathing - Massachusetts Institute of Technology ( Read More, 16:09 Mins, 22.1MB)
  3. Just this Breath - Dr. Wendy Wolfe, Geogia Southern University ( Read More, 6:41 Mins, 9.17MB)
  4. Body Scan - Massachusetts Institute of Technology Medical ( Read More, 20:25 Mins, 28.0MB)
  5. Mindfulness - 10 Minute Practice Exercise - Professor Mark Williams, Mental Health Foundation ( Read More, 9:49 Mins, 11.2MB)
  6. Mindfulness Meditation V - Sorting Into Boxes - Dr. Wendy Wolfe, Georgia Southern University ( Read More, 8:36 Mins, 9.99MB)

~~ Relaxing Music ~~

  1.  Flow of Harmony - Heart of Peace, David & Steve Gordon, Sequoia Records ( 24:04 Mins, 44.1MB)
  2.  Guardian Spirit - Sacred Earth Drums, David & Steve Gordon, Sequoia Records ( 8:50 Mins, 16.1MB)
  3.  In for the Night - Yoga Moods, The Moontrane Conductors, Sequoia Records ( 4:11 Mins, 7.69MB)
  4.  Peace in Every Step - Sound Peace, David & Steve Gordon, Sequoia Records ( 7:13 Mins, 3.2MB)
  5.  Rainstick - McKinley Health Center, University of Illinois at Urbana-Champaign ( Read More, 3:40 Mins, 3.37MB)
  6.  Rolling Countryside - McKinley Health Center, University of Illinois at Urbana-Champaign ( Read More, 4:00 Mins, 3.66MB)
  7.  Silver Sands - Yoga Moods, Jens Gad Presents, Sequoia Records ( 4:03 Mins, 7.43MB)
  8.  Soothing Sanctuary II - Soothing Sanctuary, David & Steve Gordon, Sequoia Records ( 30:00 Mins, 55.2MB)
  9.  Tell me Grandfather - Milka Doktorova, Dartmouth College ( Read More, 4:45 Mins, 5.6MB)
  10.  Waterdrops - Milka Doktorova, Dartmouth College ( Read More, 3:20 Mins, 3.82MB)
  11.  Zen Garden, Part 1 - Garden of Serenity II, David & Steve Gordon, Sequoia Records ( 30:00 Mins, 55MB)

~~ Sleep Enhancing ~~

  1.  Gentle Waves - Pillow Music, David & Steve Gordon, Sequoia Records ( 10:00 Mins, 18.3MB)
  2.  Sleep Easy - Pillow Music, David & Steve Gordon, Sequoia Records ( 11:33 Mins, 21.1MB)

~~ Classical ~~

  1.  Lullaby - Op.2 No 2 JJ Chen, Dartmouth College ( Read More, 23:00 Mins, 10.5MB)
  2.  Prelude for Strings in E flat - Op.11 JJ Chen, Dartmouth College ( Read More, 4:12 Mins, 5.9MB)
  3.  Serenage in A Major - Op.1 No 2 JJ Chen, Dartmouth College ( Read More, 2:04 Mins, 2.84MB)
  4.  Serenage in G Major - Op.1 No 1 JJ Chen, Dartmouth College ( Read More, 3:36 Mins, 5.1MB)

~~ Nature ~~

  1. Beach and Birds Sound - El Rone, Navy and Marine Corps Public Health Center ( Read More, 3:00 Mins, 2.74MB)
  2. Relaxing Rainstorm - Part 1, David & Steve Gordon, Sequoia Records ( 30:04 Mins, 55.3MB)
  3. Waking up Under the Sun - Milka Doctorova, Dartmouth College ( Read More, 2:34 Mins, 2.94MB)
  4. Wild Calls - McKinley Health Center, University of Illinois at Urbana-Champaign ( Read More, 4:23 Mins, 4.02MB)

~~ Military Bands ~~

  1. U.S. Air Force Band
  2. U.S. Army Band
  3. U.S. Marine Corps Band
  4. U.S. Navy Band
  1. Relaxation - Center for Wellness Harvard University ( Read More, Link only)
  2. Body Relaxation - Felix Casados, State University of New York, Oneonta ( Read More, 3:17 Mins, 3.77MB)
  3. Relaxation - Patti Newmen, Colby College ( Read More, 10:26 Mins, 4.77MB)
  4. Body Scan - Campus Health Services, UNC-Chapel Hill ( Read More, 8:49 Mins, 8.08MB)
  5. Taking A Walk - University of Michigan ( Read More, 13Mins, 11.9MB)
  6. Relaxation - Dr. Mary Jane McLachlan, University of Victoria ( Read More, 22:16 Mins, 20.3MB)
  7. Relaxation - Keene State College ( Read More, 5:16 Mins, 4.82MB)
  8. Loving Kindness - Ithaca College ( Read More, 8:09 Mins, 7.49MB)
  9. Sending Thoughts Away On Clouds - Dr. Wendy Wolfe, Georgia Southern University ( Read More, 6:51 Mins, 9.44MB)
  10. Relaxation Exercise in Spanish - Adriana Molina, University of San Diego ( Read More, 06:49 Mins, 6.24MB)
  11. Grounding - Health Promotion, Dartmouth ( Read More, 20:38 Mins, 18.8MB)
  1. Bedtime Relaxation - Massachusetts Institute of Technology Medical ( Read More, 15:21 Mins, 17.5MB)
  2. PMR for Peaceful Rest and Sleep - Dr. Nandini Talwar, Tufts University ( Read More, 10:23 Mins, 9.48MB)
  3. Wellbeing and Sleep: Quick Fix Relaxation Exercise - Dr David Peters, Mental Health Foundation ( Read More, 6:41 Mins, 4.61MB)
  4. Rest - Massachusetts Institute of Technology Medical ( Read More, 4:00 Mins, 7.34MB)
  5. Progressive Relaxation for Better Sleep - Professor Colin Espie, Mental Health Foundation ( Read More, 11:04 Mins, 10.2MB)
  6. Restful Sleep - University Mary Washington ( Read More, 20:16 Mins, 18.5MB)
  7. Unwind - Massachusetts Institute of Technology Medical ( Read More, 4:07 Mins, 7.55MB)
  8. Wellbeing and Sleep: Full Works - Dr. David Peters, Mental Health Foundation. ( Read More, 7:38 Mins, 5.27MB)
  9. Yoga Nidra - Yogic Sleep, Massachusetts Institute of Technology Medical ( Read More, 21:24 Mins, 24.4MB)
  10. Wellbeing and Nutrition - Dr. David Peters, Mental Health Foundation ( Read More, 14:40 Mins, 10MB)
  11. Using the Five-Finger Exercise To Increase Positive Emotions - Dr Paul Mikowski, Ithaca College ( Read More, 6:02 Mins, 5.55MB)

Links

  1. Insomnia CD - Enter Download Code 6289 when prompted (Link Only)
  2. National Center for Telehealth & Technology Relaxation Mobile Phone Apps (Link Only)
  1. Autogenic Training - McMaster University ( Read More, 6:28 Mins, 5.92MB)
  2. Autogenic Relaxation - Rob Sepich, University of Wisconsin, Madison ( Read More, 4:44 Mins, 5.43MB)
  3. Daily Intention - Claire Casselman, University of Michigan ( Read More, 11:47 Mins, 10.8MB)
  4. The River - University of Illinois ( Read More, 7:40 Mins, 7MB)
  5. Relaxation and Light for Healing - Claire Casselman, University of Michigan ( Read More, 23:28Mins, 21.4MB)
  6. Protective Light - Iowa State University ( Read More, 14:12 Mins, 19.5MB)
  7. Relaxation Session - Living with Chronic Pain, paincd.org ( Read More, 20:10 Mins, 7MB)
  8. Pain Relieving Imagery - Claire Casselman, University of Michigan ( Read More, 14:21Mins, 13.1MB)
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