What is Relaxation Therapy (RT)?
Relaxation Therapy (RT) is a structured relaxation induction and training method, originally introduced as a set of four audiocassettes in 1976. Its roots can be traced back to earlier practices, such as Progressive Relaxation, developed by American physician Dr. Edmund Jacobson in 1938, and Dr. Herbert Benson’s The Relaxation Response (1975), which explored the effects of meditation.
What sets the Mulry Method’s Relaxation Therapy apart is its focus on rhythmic flow throughout the 15-minute relaxation induction. This practice is further enhanced by natural sounds, which provide their own soothing, rhythmic patterns to deepen the experience.
Experience Stage 1 of Relaxation Therapy
Relaxation Therapy is best understood when experienced. It consists of three stages designed to guide you toward deep relaxation. This audio sample offers the first two minutes of Stage 1, a foundational breathing exercise that will prepare you for the overall relaxation experience.
Press play to try it for yourself, then continue reading below to learn how the full Relaxation Therapy process can transform your well-being. For the best experience, use headphones.
What is Relaxation?
Dr. Mulry defines relaxation as an active process of “letting go” into the flowing rhythm, a parasympathetic nervous system adaptation to the external rhythm provided. This definition underscores the dynamic nature of relaxation.
Dr. Mulry was a modern jazz percussionist before creating Relaxation Therapy, and this played an important role in his conception of active rhythmic flow, an important element of his relaxation induction process. The prevailing objective of Relaxation Therapy is for the learning participant to develop relaxation skills through repetitive RT experiences. Relaxation skills are essential to Dr. Mulry’s emphasis on self-management of physical tension.
How To Do Relaxation Therapy
To practice Relaxation Therapy effectively, start by preparing your environment and positioning yourself comfortably. Follow these steps:
- Choose a Quiet Space
Select a calm, quiet room where you’re unlikely to be interrupted by noise or other activities. Ideally, the room should be dim or dark to promote a relaxing atmosphere. - Find a Comfortable Position
- Lie on your back or sit in a comfortable chair. Close your eyes and allow your body to settle.
- For physical alignment, avoid using a pillow under your head unless necessary for comfort. This helps keep your spine in a natural, straight-lined position.
- Place a pillow under your knees to slightly arch them. This position reduces strain on your lower back and hips.
- Stay Warm and Undistracted
- Cover yourself with a blanket or drape something over your chest to account for the slight drop in body temperature that may occur during relaxation.
- If you’re concerned about interruptions, such as phone calls, take steps to prevent them by silencing or disconnecting your phone.
By setting up the right environment and ensuring your physical comfort, you can fully immerse yourself in the calming benefits of Relaxation Therapy.
Relaxation Therapy: The Three Basic Stages
Relaxation Therapy consists of three distinct stages, each designed to guide you toward a deeper state of relaxation and self-awareness. Here’s a breakdown of each stage:
1. Breathing Exercises
The first stage focuses on basic breathing techniques to help you settle in and prepare for the relaxation process. Keep these tips in mind:
- Stay Comfortable: Avoid straining yourself. Proceed at a pace that feels natural to you, and don’t worry about perfectly following the speaker.
- Let Your Mind Wander: If your thoughts drift, allow them to flow naturally. Don’t force yourself to focus. Paradoxically, trying too hard to relax can make it more challenging. Effortlessness is key.
- Technique: Inhale through your nose, focusing on expanding your stomach rather than your chest. This creates more space for your lungs to expand and promotes deeper relaxation. Pulling in your stomach restricts space and may reduce the effectiveness of the exercise.
- Guided Breaths: Typically, you’ll be guided to take five deep breaths. Complete all five unless you’re physically constrained, such as by a recent operation. Again, avoid strain and trust your natural rhythm.
2. Muscle Relaxation
The second stage involves guided muscle relaxation exercises to release physical tension:
- Follow the Guide: Allow yourself to follow the speaker’s prompts without overthinking. If your attention wanes, it’s fine—simply continue listening without effort.
- Let It Happen Naturally: Even minimal engagement will help you relax. The goal is to gently release tension without pressure or over-concentration.
3. Meditation and Dreamlike States
The final stage invites your mind to wander freely, promoting deeper relaxation and reflection:
- Embrace Freedom: Once physically relaxed, let your mind explore. You may experience memories, images, or thoughts of personal significance. Whether these follow a pattern or appear random, don’t try to control them.
- Dreamlike State: Many people fall into a dreamlike state during this stage, and some may even fall asleep. This is perfectly natural, especially if you’re physically tired.
- Memories and Self-Awareness: This stage can evoke memories or emotions, which may offer valuable insights into your deeper self. Even if some emotions feel uncomfortable, view them as part of a positive process of growth and self-awareness.
When to Seek Guidance
If memories or feelings uncovered during this stage feel overwhelming, consider consulting a mental health professional. They can help you process these emotions effectively and provide support as you navigate deeper self-reflection.
Positive Outcomes
For most people, the second and third stages are enjoyable and beneficial. They often lead to increased self-awareness, emotional clarity, and a profound sense of relaxation. Whether you recall vivid images or simply drift into a peaceful state, Relaxation Therapy offers a meaningful way to connect with your inner self and find calm.
Six Version Of Relaxation Therapy
In all six versions of Relaxation Therapy, the breathing and muscle relaxation exercises remain consistent. However, the third stage varies across these versions, offering a range of experiences to add variety to your personal relaxation program.
1. Imagination and Meditation
The first version, Imagination and Meditation, introduces the dreamlike process in a structured way. This tape encourages you to integrate your personal images and reflections, fostering a sense of self-exploration. If you initially struggle to let your mind wander, don’t worry. With patience, you’ll begin to experience the desired effects.
2. Gentle Rainfall
The second version, Gentle Rainfall, features the soothing sound of rain. This natural rhythm can evoke memories and imagery, often enhancing relaxation. Personal preferences, however, vary widely. For example, while many find this version calming, some—like an individual who grew up in rainy Scotland and disliked the sound—might not enjoy it. Allow yourself to explore and determine what resonates most with you.
3–5. Nature-Inspired Sounds
Subsequent tapes in the series introduce other natural sounds, each designed to stimulate imagery and promote relaxation. These sounds may trigger memories or emotions that enhance your experience. It’s normal to find some tapes more enjoyable than others based on your personal preferences and associations.
6. A Quiet Place
The final version, A Quiet Place, is the most minimalistic. It contains no sound cues, encouraging you to rely entirely on your ability to let your mind wander. This version can be more challenging, as the absence of external stimuli requires greater self-guidance. For this reason, it’s recommended to try this version after becoming comfortable with the others.
Personal Preferences and Exploration
Each person’s response to these tapes will differ, influenced by individual tastes and experiences. You may find yourself gravitating toward certain versions while using others less frequently—or not at all. Let your personal preferences guide you in creating a program that works best for your needs. The variety ensures there’s something for everyone, making Relaxation Therapy a flexible and deeply personal practice.
Experience Relaxation Therapy
Below, you’ll find all six original versions of Relaxation Therapy (RT) from 1976, along with two introductory tapes designed to provide valuable context and guidance for your journey.
- Introduction Part 1: This tape features a monologue from Dr. Mulry reflecting on the challenges we faced in 1976—many of which remain relevant today. It offers thoughtful insights into the role of stress, tension, and self-awareness in our daily lives.
- Introduction Part 2: Building on Part 1, this tape provides an overview of Relaxation Therapy, including many of the foundational principles and techniques we’ve explored here. It serves as an excellent starting point for those new to the practice.
In addition to the original six versions, you’ll find:
- Trust Your Swing: The Power of the Pendulum and Rhythmic Flow (2007): Dr. Mulry’s adaptation of RT for golfers, addressing the mental and physical challenges of the game.
- Remastered Tapes: An Evening With Nature and Sounds of the Sea have been updated with enhanced effects and significantly improved audio quality compared to the 1976 originals.
Whether you’re revisiting the classics or exploring the newer adaptations, each recording offers a unique experience. To fully immerse yourself in the calming rhythms and sounds, it’s recommended to use headphones.
Introduction Part 1
1976
Introduction Part 2
1976
Imagination And Meditation
1976
Sounds Of The Sea
1976
Gentle Rainfall
1976
Desert Sunrise
1976
An Evening With Nature
1976
A Quiet Place
1976
Trust Your Swing
2007
Sounds Of The Sea
2007 remaster
An Evening With Nature
2007 Remaster
E329
I first published and copyrighted RT in 1976, and it was included in my self-published book and audiocassette program, Tension Management & Relaxation Therapy: An Approach To A Balanced Way of Living.
CV Mosby / Times Mirror, a leading medical publisher worldwide, bought the rights to RT in 1980 when we again published the same audiocassette program and included RT in our forthcoming Mosby Publications, The Back School and The Portable Back School.
I coined the term Relaxation Therapy, and it is the original RT. There are now hundreds of RT versions, but mine was the first and has been an enduring product since 1976.
People asked me why I called it Relaxation “therapy,” and I responded, “Because it is the therapy of the future,” which has since proven true.
The Mulry Method Relaxation Therapy is a precise process similar to hypnosis induction. We build upon a rhythmic structure, even when the “Sounds of the Sea” are harmonized with the preceding Relaxation Therapy induction.
I traveled thousands of miles and spent hundreds of hours finding the right sounds of the sea, and I have never told anyone where the recording took place. This is primarily because I want the sea to be your sea in your special fantasy/memory environment.
Listen to these as often as you like; they will center you, give you deep focus, and get you In The Zone.
—Dr. Mulry
The History of Relaxation Therapy
Clinical Psychologist Reaume Carroll Mulry, Ph. D., introduced Relaxation Therapy (RT) in the 1970s after one year of pre-production work. The completed work was then copyrighted as a published sound recording on June 24, 1976, registration number 34521.
On December 18, 1980, Dr. Mulry assigned and transferred the same copyright to The C.V. Mosby Company of the City of St. Louis, State of Missouri (medical publishing company now Elsevier) to be included in Dr. Mulry’s forthcoming publications with C.V. Mosby known as Tension Management & Relaxation: An Approach To A Balanced Way of Living and The Back School: A Team Approach To A Balanced Way of Living.
At this time, Dr. Mulry was in private practice as a Clinical Psychologist and was a member of the Associated Medical Staff of the Eisenhower Medical Center in Rancho Mirage, California. Relaxation Therapy was first publicly recognized by the magazine, ‘Los Angeles.’ Relaxation Therapy, Dr. Mulry’s relaxation tapes, were privately acknowledged in a letter of appreciation by George H.W. Bush, 41st President of the United States of America.
Relaxation Therapy in Print and Audio Publications
Dr. Mulry embedded Relaxation Therapy as a fundamental component of his later works, including books and human development programs. Among these are:
- Tension Management & Relaxation: An Approach to a Balanced Way of Living, published by C.V. Mosby-Times Mirror (1981)
- The Back School: A Team Approach to Low Back Pain, published by C.V. Mosby-Times Mirror (1981) and co-authored by White, A., Mulry, R.C., Mattmiller, W.
- The Portable Back School: Home-study Approach to Proper Back Care authored by Mulry, R.C. and White, A. (1981)
- Freedom From Back Pain (1984) authored by Mulry, R.C., published by Nightingale-Conant Corporation
Relaxation Therapy provided the foundation for the audio CD Trust Your Swing: The Power of the Pendulum and Rhythmic Flow (2004), authored by Mulry, R.C. & Mohr, K., published by American Network Services, Inc. (A Nevada Corporation).
First Aid for Back Pain (2009), authored by Mulry, R.C., published by PureSafety (Occupational Health and Safety Training Organization), as an online training program.
Later in Dr. Mulry’s career, Relaxation Therapy became a fundamental component of his In The Zone multi-media sports psychology training program, which identified the 4-Core Competencies of Winning Athletes (i.e., relaxation, balance, flexibility, and focus). The Arizona Daily Sun article “Finding ‘the Zone’” reported that being at the top of your game and in the zone is built on these four key concepts. Dr. Mulry emphasizes the importance of relaxation training, which is key to preventing injuries and stress management.
To further explore Relaxation Therapy, read the blog post Tension Management and Relaxation – A Natural Approach to Tension Relief or review the Relaxation Therapy FAQ.
01.
The Five Steps Of The Mulry Method
Over four decades ago, Dr. Reaume C. Mulry pioneered an innovative program that blends original psychological theories with dynamic physical practices. This proven, repeatable method has been refined to help individuals sharpen their focus, achieve meaningful goals, and lead more fulfilling lives. At its heart are five transformative components—designed to empower you at every stage of your journey.
02.
