These programs teach you to relax by showing you your stress levels.

The best way to learn is to watch what is happening on the screen.

Although learning to relax is important, learning to dynamically shift states by controlling the 3d environments is also important.

Over time you will learn to directly control these stress level measurements just by observing the feedback given on screen.

You can try any of the following relaxation techniques, but the most effective techniques will be the ones that you learn through personal exploration while using the software.

Suggestions

1. Find a place where you won't be disturbed so that you can focus on relaxation.
2. Take a break. Get up, go do something else and come back later.
3. Stop trying to make things change. Just watch the screen and see what happens over time.
4. Watch the line graph. If you are using heart rate feedback try to get a smooth rise and fall (synchronized with your in and out breath) of the heart rate line. Try to raise (not lower) the line graph that shows relative Skin Conductance.
5. Close your eyes and gently listen to the changes in the music volume (make sure if you are using Particle Editor that the particle environment has music that is linked to a measurement by going to "Settings->Music...".) Once you can change the music volume with your eyes closed gently open your eyes and remain in the same relaxed state.

Relaxation Techniques

1. Let go of negative mental thoughts about work, your self, relationship, etc.
2. Gently allow yourself to breathe with relaxed, slow, steady breaths (try counting to five on your in breath, and then to five again on your out breath).
3. Think of someone you love or something that is very enjoyable. You may wish to close your eyes for a moment and revel in that feeling. Notice if that creates any change, but do not try to create a change. Just try to cultivate the positive feelings, memories, and warmth associated with that person, place, animal, etc.
4. Focus on progressively relaxing all the muscles in your body. Especially notice your face, neck and shoulders.
5. Imagine a relaxing warmth flowing through your arms, legs, hands, feet, back, stomach, face, neck and head.
6. Imagine a very positive situation or in an ideal environment and keep the situation or environment as vivid as possible in your mind's eye.
7. Notice physical sensation. Notice the feeling of your feet on the floor. Notice the feeling of your heart beating. Feel each heart beat in your chest or fingertips.
8. Find ways to generate feelings of love, joy and/or deep peace.
9. Observe your heart rate increasing and decreasing. Ideally your heart rate increases as you breathe in, and decreases as you breathe out. Begin simply by noticing this correlation. Watch the line graph for a while, so that your body begins to learn (at a subconscious level) that the line is reflecting your heart rate changes.
10. Breathe with the up and down movement of your heart rate (in as your heart rate rises, out as your heart rate falls).
11. Focus on breathing into and out of your heart while cultivating warm heart feelings.