Relaxation Techniques and Exercise Audios

In addition, a series of audio and video presentations of various relaxation techniques by a number of NHS Trusts in the UK are offered on this page.

Although relaxation techniques are generally considered safe for healthy people, individuals with some physical and mental health problems should consult their mental health practitioners before applying them.

We would like to express our deepest gratitude to the NHS Trusts and health practitioners whose work has been presented below, enriching our portal and practice of professionals working with refugees and asylum seekers, assisting them to manage and cope with stress.

The relaxation techniques below have been researched and compiled by Dr Farkhondeh Farsimadan, a Chartered Counselling Psychologist, who is an Associate Fellow of the British Psychological Society and an HCPC registered psychologist.

Please, use the links below to view the resources. 

Progressive Muscle Relaxation

PMR CDs in four languages, French, Arabic, Urdu, Farsi all in male and female voices are developed by Newcastle Primary Care Mental Health, Newcastle PCT 2010.  (Access only by request).

With thanks to Dr Melinda Firth, Consultant Clinical Psychologist and Head of Clinical Psychology, Newcastle Upon Tyne Hospitals, NHS Foundation Trust; Dr Ian James, Consultant Clinical Psychologist, Head of Primary Care, Newcastle Upon Tyne Hospitals, NHS Foundation Trust; Ms Anita Harkawat, Community Development Worker, Newcastle Hospitals Community Health and Newcastle Upon Tyne Hospitals, NHS Foundation Trust.

The following audio files have also been produced by Newcastle Upon Tyne Hospitals, NHS Foundation Trust:

Short Relaxation - Male Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust:  YouTube video

Short Relaxation - Female Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust: YouTube video

Progressive Muscle Relaxation - Female Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust: YouTube video

Progressive Muscle Relaxation - Male Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust: YouTube video

Audio Presentations of Relaxation Techniques, West London NHS Trust, Ealing IAPT, NHS UK, 2014

Steps for Stress - Introduction, West London NHS Trust, Ealing IAPT NHS UK: YouTube video

Steps for Stress - Guide to the Exercises, West London NHS Trust, Ealing IAPT NHS UK: YouTube video

Steps for Stress Exercise 1 - Deep Relaxation, West London NHS Trust, Ealing IAPT NHS UK: YouTube video

Steps for Stress Exercise 2 - Quick Relaxation,  West London NHS Trust, Ealing IAPT NHS UK: YouTube video

Steps for Stress Exercise 3 - Belly Breathing, West London NHS Trust, Ealing IAPT NHS UK: YouTube video

Video Presentations of three Relaxation Techniques, NHS inform, NHS Health Scotland, 2016

Steps for Stress, Muscle Relaxation Exercise, presented by Sheila Ross: YouTube

Steps for Stress, Breathing Exercise, presented by Dr Alastair Dobbin: YouTube

Steps for Stress, Relaxation Exercise, presented by Dr Alastair Dobbin: YouTube

A Series of Audio Files of Various Relaxation Techniques, Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust, 2017

A series of audio files of various relaxation techniques in English, both male and female voices has been published by Cumbria, Northumberland, Tyne and Wear NHS Foundation Trust, CNTW, in 2017 which can help relieve stress and promote a sense of well-being.

See below links to access these:

Relaxation techniques

Resource library

Introduction - Female voice (1Mb): MP3

Introduction - Male voice (1Mb): MP3

Floating Visualisation - Female voice (4Mb): MP3

Floating Visualisation - Male voice (4Mb): MP3

Yoga Nidra (Yogic Sleep) - Female voice (5Mb): MP3

Yoga Nidra (Yoga Sleep) - Male voice (4Mb): MP3

Mindfulness Breathing - Female voice (2Mb): MP3

Mindfulness Breathing - Male voice (2Mb): MP3

Purification of Visualisation - Female voice (3Mb): MP3

Purification of Visualisation - Male voice (3Mb): MP3

Progressive Muscle Relaxation - Female voice (5Mb): MP3

Progressive Muscle Relaxation - Male voice (4Mb): MP3

Trataka (Candle Gazing) - Female voice (3Mb): MP3

Trataka (Candle Gazing) - Male voice (3Mb): MP3