There are 4 main brain wave states - Alpha, Beta, Theta and Delta. The simple fact is that you want to be in the Alpha state to accelerate your learning, but most of us usually stay within the Beta. The Alpha state is when you are about to drop off to sleep, or sometimes when you are waking up, whereas Beta is associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning. While Beta brain waves are important for coping and functioning in a normal day, they can also translate into stress, anxiety and restlessness.
To assist with helping you stay in the Alpha state and to increase your learning ability, here is a technique which can be used at any time and in any place to reduce your experience of stress and anxiety. It is recommended that the following technique is practiced regularly for several weeks. Ideally you should practice for 10 to 15 minutes twice per day, or for 5 minutes 4 times a day, whilst learning this technique. Try to find a place where you wont be interrupted by telephone calls, or people, and make yourself comfortable by loosening any tight clothing around your waist.
When completing the breathing exercise, you can deepen your level of relaxation by fixing your mind on a relaxing scene. Choose a scene that you have experienced as quiet and calm e.g. a long stretch of beach where you can hear only the sound of the surf, the seagulls and the breeze. In your mind, try to experience the warmth of the sun, the smell of the sea, the feel of the sand under your feet and the coolness of the water. Another alternative is to use positive self talk while in this relaxed state. You could repeat a statement to yourself that will enhance your confidence in an exam situation, such as "I can study effectively and handle the exam calmly". "I can learn to have control over the way I feel", "I can relax my mind and body and be in control".
To complete the deep breathing exercise, follow these instructions:
Close your eyes and focus your attention on your breathing.
Jo
Close your eyes and focus your attention on your breathing.
- Take a deep breath in, counting slowly to four and hold your breath in while counting for another 4 seconds.
- Slowly breathe out saying "relax" to yourself, letting all tension go as you do so.
- Continue breathing slowly in and out to the count of 4 saying "relax" as you breathe out.
- During the process, focus your breathing and the release of tension in your body as you release the air. Try picturing the tension flowing from you.
- Slowly come out of this state of relaxation. Count from 1 - 5, allowing yourself to become gradually more alert as you count. When you have reached 5, open your eyes and stretch your arms and legs before you resume your daily routine.
Jo
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