Voice Acting/Relaxation Exercises

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Choose from these exercises to relax anytime, especially before or after a performance. You may wish to explore the many variations of the simple exercises described here to find relaxation techniques that work best for you.

No medical advice is provided here; please contact qualified medical personnel to obtain medical advice.

Square Breathing[edit | edit source]

  1. Inhale counting 1,2,3,4
  2. Hold the breath counting 1,2,3,4
  3. Exhale counting 1,2,3,4
  4. Hold counting 1,2,3,4
  5. Repeat

Autogenic Training[edit | edit source]

Autogenic training is a desensitization-relaxation technique intended to elicit a relaxation response.

  1. Begin muscular relaxation by repeating the verbal formula, "My right arm is heavy", emphasizing heaviness. During the initial stages of the training, the feeling of heaviness in the trained arm is more expressed and occurs more rapidly. The same feeling can be experienced in the other extremities at the same time in the other arm. Within a week, a short concentration can trigger the sensation of heaviness in your arms and legs.
  2. Passive concentration focuses on feeling warm, initiated by the instruction "My right arm is warm".
  3. Begin cardiac activity using the formula "My heartbeat is calm and regular".
  4. Focus passive concentration on the respiratory mechanism with the formula "It breathes me".
  5. Concentrate on the warmth in the abdominal region with "My solar plexus is warm".
  6. Passive concentration focuses on coolness in the cranial region with the formula "My forehead is cool".

Progressive Muscle Relaxation[edit | edit source]

Progressive muscle relaxation is a method of deep muscle relaxation based on the premise that muscle tension is the body's psychological response to anxiety-provoking thoughts and that muscle relaxation blocks anxiety.

Choose from the many progressive muscle relaxation scripts available, including:

  • Berkeley Progressive Muscle Relaxation Script[1]
  • Psych Central Progressive Muscle Relaxation[2]
  • A video Progressive Muscle Relaxation (With Music)[3]

Guided Imagery[edit | edit source]

Guided imagery is a mind-body intervention where a teacher helps a participant evoke and generate mental images that simulate or re-create the sensory perception of sights, sounds, tastes, smells, movements, and images associated with touch, such as texture, temperature, and pressure and that may precipitate strong emotions or feelings.

Choose from the many guided imagery scripts available, including:

  • Inner Health Studio Public Speaking Visualization [4]
  • Ocean Escape (with music): Walk Along the Beach Guided Meditation and Visualization [5]

Biofeedback[edit | edit source]

Biofeedback is the process of gaining greater awareness of physiological functions primarily using instruments that provide information on the activity of those physiological systems, with a goal of being able to manipulate them at will.

You may find that using a simple galvanic skin response biofeedback device can help you relax.

References[edit | edit source]

  1. https://www.law.berkeley.edu/files/Progressive_Muscle_Relaxation.pdf
  2. https://psychcentral.com/lib/progressive-muscle-relaxation/
  3. https://www.youtube.com/watch?v=86HUcX8ZtAk
  4. https://www.innerhealthstudio.com/public-speaking.html
  5. https://www.youtube.com/watch?v=ar_W4jSzOlM