Relaxation Techniques
Relaxation Techniques and Exercise Audios
This page
provides a number of relaxation techniques including Progressive Muscle
Relaxation exercise audios in English, French, Arabic, Urdu, Farsi all in male
and female voices that are intended to complement the work of the mental health
practitioners with refugees and asylum seekers to aid stress management. 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 CD’s 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
http://youtu.be/gwwsPdPZCYs
Short Relaxation - Female Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust
http://youtu.be/NSgpUUjReSQ
Progressive Muscle Relaxation - Female Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust
http://youtu.be/912eRrbes2g
Progressive Muscle Relaxation - Male Voice, Newcastle Upon Tyne Hospitals, NHS Foundation Trust
http://youtu.be/vUQoflmFQpw
- 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
http://youtu.be/lVvbNX8Qqa4Steps for Stress – Guide to the Exercises, West London NHS Trust, Ealing IAPT NHS UK
Steps for Stress Exercise 1 – Deep Relaxation, West London NHS Trust, Ealing IAPT NHS UK
http://youtu.be/gxl7xVBE_z0Steps for Stress Exercise 2 – Quick Relaxation, West London NHS Trust, Ealing IAPT NHS UK
http://youtu.be/uHqufVRbu7MSteps for Stress Exercise 3 – Belly Breathing, West London NHS Trust, Ealing IAPT NHS UK
http://youtu.be/avvjKydFcK4
- Video Presentations of three Relaxation Techniques, NHS inform, NHS Health Scotland, 2016.
Steps for Stress, Muscle Relaxation Exercise, presented by Sheila Ross.
https://www.youtube.com/watch?v=QjP9UGWxTLM&t=142s
Steps for Stress, Breathing Exercise, presented by Dr Alastair Dobbin.
https://www.youtube.com/watch?v=IYTZwBzjNC0
Steps for Stress, Relaxation Exercise, presented by Dr Alastair Dobbin.
https://www.youtube.com/watch?v=FuEcLeNQe2Q
- 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:
https://www.cntw.nhs.uk/resource-library/relaxation-techniques
https://www.cntw.nhs.uk/resource-library/
Introduction - Female voice (1Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_01_Introduction.mp3
Introduction - Male voice (1Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_01_Introduction.mp3
Floating Visualisation - Female voice (4Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_02_Floating-Visualisation.mp3
Floating Visualisation - Male voice (4Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_02_Floating-Visualisation.mp3
Yoga Nidra (Yogic Sleep) - Female voice (5Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_03_Yoga-Nidra.mp3
Yoga Nidra (Yoga Sleep) - Male voice (4Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_03_Yoga-Nidra.mp3
Mindfulness Breathing - Female voice (2Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_04_Mindful-Breathing.mp3
Mindfulness Breathing - Male voice (2Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_04_Mindful-Breathing.mp3
Purification of Visualisation - Female voice (3Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_05_Purification-of-Visualisation.mp3
Purification of Visualisation - Male voice (3Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_05_Purification-of-Visualisation.mp3
Progressive Muscle Relaxation - Female voice (5Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_06_Progressive-Muscle-Relaxation.mp3
Progressive Muscle Relaxation - Male voice (4Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_06_Progressive-Muscle-Relaxation.mp3
Trataka (Candle Gazing) - Female voice (3Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/F_07_Candle-Gazing.mp3
Trataka (Candle Gazing) - Male voice (3Mb)
https://www.cntw.nhs.uk/content/uploads/2017/06/M_07_Candle-Gazing.mp3