Online Class: Relaxation 101

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  • 15
  • 18
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  • 1,385
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  • 9
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Course Description

In this course we will discuss the art behind relaxation techniques. You will learn a variety of techniques to help you learn how to relax. In today's Western world, stress is a constant companion leading to chronic illness and disease, increased dissatisfaction with one's quality of life, and greater incidence of unhappiness and depression. 

Relaxing is much, much more than merely sitting in an easy chair watching television after a hard day's work. Learning to truly relax will take some effort, but the rewards are astronomical.  People report feeling younger, healthier, and more vibrant than at any other time in their lives when they place an emphasis on relaxation, making time for it on a daily basis. 

Because everyone is a unique individual, the lessons in this course will give you a wide range of relaxation techniques proven to be effective. After learning about each technique and working to apply each one to your own lifestyle, you will begin to develop a method of relaxation practices that will help you improve the quality of your life, improve your health, and overall feelings of happiness and satisfaction.

Included in these lessons are instructions on how to be alert to the things that cause stress in your life. In-depth information on relaxation techniques such as meditation, mindfulness, self-hypnosis, NLP, aromatherapy, yoga, ayurveda are also covered.  Using any one of these techniques can make a big difference in your life.  Learning about all these techniques will raise your awareness to the myriad of ways that you can relieve stress, minimize the negative impact of stress in your life, and improve the overall quality of your life.  You can then learn to incorporate relaxation as a healthy, daily habit. You only get one chance at this life, do it well and enjoy the journey. Relax.


Stress and relaxation are often mentioned in the same breath.

"I'm stressed!" Your friend, spouse, partner, or doctor answers, "Then you need to relax more."

But how do you do that? It sounds so easy, doesn't it? The truth is, however, that we need to learn to relax because it is not something that we do naturally. 

Learning to relax after having been raised in a Western culture such as the United States is a very, very difficult task. Most people do not have a consistent form of relaxation that works. Most of us don't even know what it feels like to be relaxed and completely at peace.

Even worse, even when we think we're relaxed, our physiologic markers like heart rate, breath rate, and blood pressure indicate that we're poised for action. When we are in a constant state of readiness, our bodies fatigue and fail us, leading to greater incidence of stress-related illnesses.

The 21st Century

The World Health Organization (WHO) recently called stress the "health epidemic of the 21st century." More than 70 percent of all illnesses can be attributed to stress as a causative factor. This results in billions of dollars spend on medical care to treat illnesses caused by stress, to say nothing of the billions of man-hours lost for people unable to report to work for headaches, backaches, upper respiratory illnesses, and GI upset like irritable bowel and heartburn. Add to that the ever increasing profile of diabetes, heart disease, and cancer that can also be linked to stress and we have a boiling cauldron of disease caused by one single word:stress.

It is almost impossible to believe that a single factor can contribute to so many illnesses. If that is the case, what would/could happen if we could somehow manage the stressors in our lives? Obviously, "Learn to relax," is the answer. However, we must first understand what stress is, how it affects us, how it helps us, and when it begins to hurt us.

In this course, you will discover a world of ideas that you may have heard about, but have never considered to be "right" for you. Every lesson will provide you with information about stress, disease, and how to combat the negative effects of both. Not every behavior modification will work equally well for everyone.

The purpose of going in to all these relaxation techniques is to raise your awareness to the things that hurt, you so that you can then begin to help and heal yourself. 

We will begin by defining stress and how it appears in our lives in the 21st century.

The Definition of Stress

Stress can be defined as a number of things. One of the most common that is used in medical school is to have you imagine what life would be like if you were a caveman. Imagine what life might be like when you are having a breakfast of berries and leaves with your family. Suddenly a saber-toothed tiger appears and your physiology changes dramatically. Your breathing changes, your heart rate increases, your hormones begin to surge, specifically epinephrine; it is the typical fight-or-flight response. Not so bad, right? True, not all stress is bad. An acute stress response can actually save your life, moving out of the way of an oncoming car, the acute stress response gives your body the necessary ability to move quickly. 

There is nothing wrong with the fight-or-flight response. Without it, the human race might not be around today. The problem with the fight-or-flight response, is that in the 21st century, there are no saber-toothed tigers. And yet, our bodies respond in a similar fashion any time we feel that we are confronted with a stressful situation. 

What makes it so difficult is that for some people, even the doorbell ringing or the sound of a telephone triggers the fight-or-flight response. And if something that minor triggers it, how long is it before the response dissipates? You're beginning to see, aren't you? The very response that was designed to protect us is the very same response that is now killing us slowly, because chronic stress causes chronic illness. 

Ever since the 1950s, Dr. Hans Selye, a stress expert, defined stress as something that happens to us, and that stressors are a stimulus or event that produce our stress response. In doing so, he popularized the term "stress" as something that happens to us. He defined stress as, "the nonspecific response of the organism to any pressure or demand."

Let's say, for example, that you were a zebra. You're grazing on the plains, and when the tiger comes after your group, your heart rate increases, you breathing changes, you're charged with adrenaline, and you run like crazy to get away from the tiger. Once the tiger's gone, what happens? If you're a zebra, you'll settle down, your heart rate slows, your breathing returns to normal, the adrenaline is absorbed, and you resume grazing. This is considered to be an acute stress response. Once the danger is over, stress levels and all physiologic markers return to normal.

We're not zebras. Our stress begins as an acute stress response, but because of our heightened state of alertness, those episodes of acute stress response become longer and protracted to the point where we are suffering from chronic stress response. 

As a human being, we are aware of danger and we can often predict it. This means that we're often on a higher level of alert than a zebra would be. Spring forward to the 21st century and the number of stressors we experience have increased exponentially. This means that we're facing a chronic condition of an increased stress response and as a result, our bodies are paying a price for that.

During the time that Mozart lived, life was so quiet at night that a night watchman could announce to most of the town that all was well. We live in a much noisier world today, especially if we live in a larger city. That elevated noise level is considered a stressor. 

Those cell phones we carry cause stress. When we are awake, we are always at attention; we are stressed more often than not because we respond to all manner of alerts. We wake to an alarm. The coffee pot and microwave signal our attention. The car tells us if a door is ajar or if we've forgotten to put on our seatbelt. A 15-minute drive to work can have as many as a thousand stressors from our driveway until we turn off the ignition at work. Perhaps you take public transportation to and from school or work. You must arrive on time, fight for your seat or position, and pay attention to when you need to get off, otherwise you'll be additionally stressed trying to make up for lost time.

  • Completely Online
  • Self-Paced
  • Printable Lessons
  • Full HD Video  
  • 6 Months to Complete
  • 24/7 Availability
  • Start Anytime
  • PC & Mac Compatible
  • Android & iOS Friendly
  • Accredited CEUs
  • Universal Class is an IACET Accredited Provider

    Course Lessons

    Average Lesson Rating:
    4.6 / 5 Stars (Average Rating)
    "Extraordinarily Helpful"
    (1,700 votes)

    Lesson 1 : Stress and Relaxation

    Stress and relaxation are often mentioned in the same breath. 12 Total Points
    • Lesson 1 Video
    • Review 2 Articles: Understanding Stress; What Is Stress?
    • Take Poll: Stress
    • Take Survey: Reasons for Taking this Course
    • Complete Assignment: Introduction
    • Complete Exam: Lesson 1 : Stress and Relaxation

    Lesson 2 : Stress and Our Health

    Because it is not enough to know that stress can cause illness, this lesson is going to take a much closer look at the actual physiology of certain diseases, some of which can be prevented by taking action today. 12 Total Points
    • Lesson 2 Video
    • Review Article: Effects of Stress
    • Complete Exam: Lesson 2 : Stress and Our Health

    Lesson 3 : Drugs vs. Natural Remedies

    We really have to listen to our bodies. 11 Total Points
    • Lesson 3 Video
    • Review Article: Depression
    • Take Poll: Stressors
    • Complete Exam: Lesson 3 : Drugs vs. Natural Remedies

    Lesson 4 : Mindfulness

    Mindfulness is exactly what it sounds like: being "mindful," or paying attention, to what you are doing at any given moment. 12 Total Points
    • Lesson 4 Video
    • Review 2 Articles: Mindfulness Exercises; What Is Mindfulness?
    • Complete Exam: Lesson 4 : Mindfulness

    Lesson 5 : Breathing Techniques

    Breathing is a normal part of our physiology; our bodies breathe without us having to consider every single breath. 10 Total Points
    • Lesson 5 Video
    • Review 2 Articles: Breathing Exercises for Relaxation; 5 Breathing Exercises
    • Complete Exam: Lesson 5 : Breathing Techniques

    Lesson 6 : Sound Therapy

    As you learned in Lesson 4 about Mindfulness, every relaxation intervention will be greatly improved by applying not only what you learn in this current lesson, but by applying what you learned about being "mindful" about everything that you do. 12 Total Points
    • Lesson 6 Video
    • Complete Exam: Lesson 6 : Sound Therapy

    Lesson 7: Meditation

    Meditation, especially mindful meditation is not something to undertake lightly or half-heartedly. 12 Total Points
    • Lesson 7 Video
    • Review Article: An Introduction to Meditation
    • Complete Exam: Lesson 7: Meditation

    Lesson 8 : Moving Meditations

    For those of you who may think, "Hey, great! I like walking. I'll do my meditating while I walk," this is not what you might expect. 12 Total Points
    • Lesson 8 Video
    • Review 2 Articles: What Is Walking Meditation?; Practicing Walking Meditation
    • Complete Exam: Lesson 8 : Moving Meditations

    Lesson 9 : Self-Hypnosis

    While you may have only seen hypnosis done on the stage and think of it as some kind of entertaining trick, hypnosis is considered by all medical specialists to be a powerful mind/body medicine. 11 Total Points
    • Lesson 9 Video
    • Review 2 Articles: Self-Hypnosis; Performing Self-Hypnosis
    • Complete Exam: Lesson 9 : Self-Hypnosis

    Lesson 10 : NLP - Neuro-Linguistic Programming

    NLP, or Neuro-Linguistic Programming, is an approach to changing thoughts and behaviors by setting an "intent" to do so, and then modeling excellence. 11 Total Points
    • Lesson 10 Video
    • Review 2 Articles: NLP; What Is NLP?
    • Complete Exam: Lesson 10 : NLP – Neuro-Linguistic Programming

    Lesson 11 : Aromatherapy for Relaxation

    One of the most common reasons people turn to aromatherapy is to help them to relax. 12 Total Points
    • Lesson 11 Video
    • Review 2 Articles: Aromatherapy Recipes for Relaxation; Aromatherapy and Stress
    • Complete Exam: Lesson 11 : Aromatherapy for Relaxation

    Lesson 12 : Yoga

    We will now turn our attention to a form of relaxation that most of you have heard of, and many of you already participate in. 12 Total Points
    • Lesson 12 Video
    • Review 2 Articles: Benefits of Yoga; Yoga for Stress Relief
    • Complete Exam: Lesson 12 : Yoga

    Lesson 13 : Ayurveda and Relaxation

    This lesson in Ayurveda follows the lesson on Yoga for a very specific reason. While Yoga is a commonly accepted form of complementary medicine in the Western world, a great many people are not familiar with Yoga's sister, Ayurveda. 11 Total Points
    • Lesson 13 Video
    • Review 2 Articles: Ayurveda Yoga; Yoga and Your Stress Type
    • Take Poll: Relaxation
    • Complete Exam: Lesson 13 : Ayurveda and Relaxation

    Lesson 14 : Relaxation and Serious Illness

    This may be one of the most difficult lessons of this course, and yet it may have the most impact on the people who need it desperately. 8 Total Points
    • Lesson 14 Video
    • Review 2 Articles: Relaxation for Children with Serious Illnesses; Relaxation and Cancer
    • Complete Exam: Lesson 14 : Relaxation and Serious Illness

    Lesson 15 : The Relaxing Road to Happiness

    Holistic healing as a road to relaxation is the best, most balanced approach to living there is. 64 Total Points
    • Lesson 15 Video
    • Review Article: Benefits of Relaxation
    • Take Poll: Course Completion Poll: Your Thoughts
    • Take Survey: Program Evaluation Follow-up Survey (End of Course)
    • Complete: Lesson 15 Assignment
    • Complete Exam: Lesson 15 : The Relaxing Road to Happiness
    • Complete: The Final Exam
    Total Course Points

    Learning Outcomes

    By successfully completing this course, students will be able to:
    • Identify the causes and effects of stress and relaxation.
    • Recognize stress and the effects on our health.
    • Summarize natural remedies to relieve stress and achieve relaxation and mindfulness.
    • Demonstrate breathing techniques to aid in relaxation.
    • Describe sound therapy and its use in relaxation exercises.
    • Demonstrate meditation techniques to achieve relaxation and stress-free living.
    • Summarize the possibilities and potential benefits of self-hypnosis.
    • Define NLP - Neuro-Linguistic Programming.
    • Describe aromatherapy and yoga techniques for relaxation.
    • Describe Ayurveda and Relaxation.
    • Summarize the benefits of relaxation when dealing with serious illnesses.
    • Recognize the relaxing road to happiness, and
    • Demonstrate mastery of lesson content at levels of 70% or higher.

    Additional Course Information

    Online CEU Certificate
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    Document Your CEUs on Your Resume
    Course Title: Relaxation 101
    Course Number: 8900123
    Course Requirements: View Course Requirements
    Lessons Rating: 4.6 / 5 Stars (1,700 votes)
    Languages: English - United States, Canada and other English speaking countries
    Course Type: How To (Self-Paced, Online Class)
    CEU Value: 0.9 IACET CEUs (Continuing Education Units)
    CE Accreditation: Universal Class, Inc. has been accredited as an Authorized Provider by the International Association for Continuing Education and Training (IACET).
    Grading Policy: Earn a final grade of 70% or higher to receive an online/downloadable CEU Certification documenting CEUs earned.
    Assessment Method: Lesson assignments and review exams
    Syllabus: View Syllabus
    Duration: Continuous: Enroll anytime!
    Course Fee: $50.00 (no CEU Certification) || with Online CEU Certification: $75.00

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