Empowering Young People To EXCEL

Relaxing To Succeed

The following steps allows young people (or adults) to easily and effortlessly relax and greatly reduce stress. When stress is reduced (or eliminated) the body is out of the “Flight or Flight Syndrome.” Breathing is deeper and more regular. Studying, taking tests or performing other activities that require thinking is easier because the brain can more easily access facts and is more aware of choices instead of reacting to perceived danger, which restricts the ability to think clearly and see options.

This is a wonderful technique for students who have been diagnosed with ADD or ADHD.

PERIPHERAL VISION RELAXATION EXERCISE

With practice, your field of peripheral vision will become wider and fuller. You will also add more awareness to all of the other senses.

    Take a couple of deep comfortable breaths. (Blue Diamond works really well-see below)

     Look at the wall in front of you and find a point, which is straight ahead, and a little above eye level

     Continue to look at this point in soft focus without moving your head throughout this exercise  

     Slowly begin to broaden your field of vision.   You may use your outstretched hands to guide your peripheral vision outward, moving them further and further apart.

     Notice more and more of what's on either side of that point, so that soon you're paying attention to what you can see out of the corners of your eyes on each side.

     When you peripheral vision is wide open, take one or two deep breaths and enjoy feeling relaxed.

As you stay in Peripheral Vision you may notice the following: 

• Your breathing has moved lower down in your chest and maybe slowed down or become deeper
• The muscles of your face have relaxed, perhaps especially your jaw muscles  
• Your shoulder and neck muscles have loosened and relaxed  
• Cold or sweaty hands and feet will return to normal.  
• Negative self-talk has diminished or is easily switched to the positive.  

Blue Diamond Technique:

Use a simple kinetic, auditory, and visual cue, coupled with a deep breathing cycle to trigger relaxation. I call mine the “Blue Diamond.”

     Touch the thumb and forefinger together, say to yourself “Blue Diamond” and then take a nice deep “belly breath” in, hold, and exhale it all.

     Practice this often and you can let go minor irritations simply touching the thumb and forefinger or definite exhale “Uhh.”

     Consciously use the “Blue Diamond” technique when confronted with stressful situations such as taking tests, and the stress level will be greatly reduced.

SHORTCUT PROCEDURE For Self-Hypnosis:  

1. Define what you want to achieve.
2. Take one or two deep breaths with you eyes closed.
3. Let your eyes be so relaxed you cannot open them.
4. Test and realize you cannot open your eyes.
5. Enjoy going deeper relaxed by breathing deeply.
6. Unconsciously make the changes  

A couple of Miscellaneous techniques

   While holding your head straight, hold your hand eight to ten inches above your head. Your eyes will automatically raise to look at it. Watch your hand slowly come down in front of your face, and all the way down to the waist. Typically when the hand reaches chest level, you will   get a feeling of relief.

    Suspend your tongue in your month and notice how you cannot produce negative self-talk.

  With arms outstretched, wiggle your fingers at about 170 o (just in front of your shoulders) to quickly open peripheral vision.