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Ronald G. Nathan, Ph.D | The Fast Technique for Stress Relief

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The Fast Technique for Stress Relief

by Ronald G. Nathan, Ph.D

*****Relaxfast4free by listening now to all of Part 2 in this award-winning program!***** Let Dr. Nathan's soothing voice guide you into a state of deep relaxation to help you improve your health, your self-confidence, and your life. /Don't drive&listen.\
Genre: Spoken Word: With Music
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  Song Share Time Download
1. Introducing Relaxation (Introduction Before Basic Relaxation)
27:43 $0.99
2. Applying Relaxation (Guided Relaxation to Learn Applications)
23:33 $0.99
3. Enjoying Relaxation (An Enriched, Guided Relaxation)
20:27 $0.99
4. Enhancing Relaxation (Multiple Applications of Relaxation)
27:26 $0.99
5. Building Confidence (Release and Maximize Your Past)
19:01 $0.99
6. Affirming Confidence (Absorb Affirmations While Relaxed)
12:27 $0.99
7. Projecting Confidence (Mentally Rehearse Mastery Skills)
11:48 $0.99
8. Soundtrack: Segments Varied for Relaxed Alertness (feat. Bianchino)
25:32 $0.99
9. Soundtrack: Sunset Guitar for Calmness (feat. Bianchino)
22:50 $0.99
10. Soundtrack: Ocean and Seagull for Peacefulness
22:56 $0.99
Downloads are available as MP3-320 files.


Album Notes
Read what people are saying about the program and then discover (below) how to use and enjoy soundtrack stress relief:

"This relaxing technique had a profound improvement on the quality of my day to day life; it has given me back my personal and professional confidence. I have had...experience with other programs and this is the BEST!"

John C. Dame (NY) Amazon.com

Amazing! ...an EXCEPTIONAL program. I really wish I could have had it years ago. It’s changing my life for the better.”
A Customer (USA) Amazon.com

“I’ve had trouble getting over relationships and unfriending my old girlfriends. Listening to Part Five lifted the guilt and depression from the lingering pain of the past. I felt lighter, like walking on air. It was very powerful...a real growth experience for me.”


“I even took the CDs on vacation in case I couldn’t sleep in an uncomfortable bed or had an upsetting talk with family.”
Frank T.

"The F.A.S.T. technique is an effortless and effective tool. I can feel great in six seconds."

William Cleary, Supervisor
Lockheed Martin

"Dr. Nathan's voice is amazing... yesterday I was physically hurting, but after listening for just a few minutes I felt terrific."

N.K.G., Construction Worker

"I've tried lots of relaxing recordings but their benefits have been few and short lived. I can use these to quickly fall asleep but they also showed me a way to deeply relax without falling asleep. They've given me long lasting relief."

R.H., Addictions Counselor

"I have been a meditation practitioner for over 25 years. When I use the program, I can enter a much deeper, thought-free meditative state much sooner."

Ganapati S. Durgadas

"This innovative, time-release technique is a wonderful way to reverse the stress response...masterfully presented in a gifted, relaxing voice. I recommend the program highly..."

James Campbell Quick, M.B.A., Ph.D.
John and Judy Goolsby Distinguished Professor
The University of Texas at Arlington
Author, Preventive Stress Management in Organizations

"Your program is a winner! Thoroughly relaxing. My husband especially liked the background seaside sounds and plans to use it regularly. I'll definitely be recommending it to my clients.!"

Tina B. Tessina, Ph.D., L.M.F.T.
Expert for Redbook Magazine
Author of 13 books in 16 languages

"I was impressed by the variety of techniques you present and the quality of your presentation." -- Jay Winner, M.D. Author of Stress Management Made Simple

“The FAST Technique for Stress Relief is an audiobook on 2 CDs offering a simple, straightforward method for relaxation and stress relief. Nationally known psychologist and award-winning educator Dr. Ronald Nathan walks the reader through basic techniques on the first CD in a calm, soothing voice, accompanied by sounds of the ocean surf with seagulls and an acoustic guitar. The second CD branches into more advanced techniques.

The FAST Technique for Stress Relief guides the listener to incorporate brief, relaxing moments into the hectic bustle of daily life, when interludes of peace are most needed. Relaxation is also presented as a drug-free sleep aide, along with peaceful affirmations to develop healthier thought patterns. The overall experience is not simply a temporary instance of relaxation, but a methodology for incorporating relaxation in order to improve the overall quality of one's life.

Highly recommended.”

-- Midwest Book Review (Volume 3, Number 2, February 2008)
"...a unique alternative to traditional relaxation methods...the FAST program has the potential to be a useful resource for therapists seeking new audio-recorded relaxation exercises for their clients." -- The Behavior Therapist (Volume 31, Number 6, September 2008)


Many people listen to the theme song from Rocky, "Gonna Fly Now," to make the most of a workout. Research has shown that music can help us work out longer with less pain. Others use it for some general, get-up-and-go motivation.

What do you listen to when you've gotten-up-and-going but find yourself under too much pressure and need some stress relief? Maybe you play a popular, relaxing song or your favorite piece of classical music.

Why do we do use music like this? How does it work? And is there a way to optimize the impact for stress relief?

It's been said that music is the soundtrack of our lives. When you hear a song you heard when you were younger, it can bring back a tidal wave of memories and related emotions. These emotions can be good and relaxing, but they can also be upsetting and stressful.

A Soundtrack for Dogs?

The connection between music and an earlier emotion is probably the result of what psychologists call classical conditioning. You may remember from Psychology 101 that Pavlov, a Russian scientist, rang a bell before presenting meat to dogs. As one would expect, the dogs salivated to the meat, but after a while, the dogs would salivate to the bell alone. An association or connection between the bell and the meat was forged.

This discovery has led to our understanding of how people develop phobias after getting scared in situations that they later come to fear. In addition, it has led to treatments for a wide range of phobias and other disorders. It also explains why music we have heard at one time in our lives can bring back powerful emotions.

Are Background Sounds Helpful in Relaxation Training?

Perhaps you have learned some skills for relaxation in yoga, Lamaze or other classes or from video or audio recordings. Maybe you learned to deepen and slow your breathing, tense and release your muscles or visualize peaceful scenes. Many relaxation recordings have instrumental music or sounds of nature to help you relax while you learn the techniques.

When I was studying to become a psychologist, the use of such background music and sounds on relaxation recordings was suspect because the relaxation techniques had been developed and then taught without backgrounds. In fact, research with recordings had mixed results until better ones were made in sound studios, but the use of backgrounds was still controversial.

The value of such backgrounds seemed self-evident to me, but to put the concerns of some psychologists to rest, I conducted a study comparing responses to relaxation instructions with and without backgrounds. The results clearly supported the use of background music and sounds of nature.

Not All Relaxing Music is Relaxing

In my psychology practice, I used a number of earlier relaxation programs with patients and found that music backgrounds were usually very helpful, but for some patients the music would bring back upsetting memories. To avoid this soundtrack stress and introduce some new methods for stress relief, I recorded relaxation instructions during therapy sessions and suggested patients play their favorite, most relaxing music as backgrounds when practicing at home.

I also bought a natural sound generator for my office. The device allowed me to play the sounds of rain, thunder, crickets, a brook, the ocean and the wind alone or in combination with other sounds such as thunder, a buoy and the cries of seagulls or loons. There is probably nothing more soothing than sounds recorded from God's creation. I invited patients to choose their favorite nature sounds and played them while I recorded the relaxation instructions for them.

One patient picked a combination of wind and coyotes. Coyotes? I got the creeps from the howls of the coyotes but the patient was from the mid-west and explained that he listened to the wind and the coyotes when he was tucked safely in bed at night growing up on the plains!

Why are the Sounds of the Seashore So Popular?

Fortunately, I found that the most popular nature sounds were a combination of ocean waves with the call of seagulls. Years later I was asked why that combination was the most popular. Surprisingly, I had never thought about it, so I felt a bit foolish, because you don't need to be a psychologist to realize that most people sunbath and relax at the beach where they hear those sounds.

The only patient who didn't like that combination had been bitten by a seagull as a child! Here was another example of soundtrack stress. I told him that I was sorry that the soundtrack upset him and I gave him a voice-only version.

After eight years of getting feedback from patients and incorporating their suggestions into my instructions, I commissioned a new guitar piece from a composer. I told him that I did not want anyone to be able to recognize the melody or find that it reminded them of a song they had heard.

I voiced the program in a studio and then sound processed the recordings on my desktop PC, carefully blending in the guitar music and seashore sounds. One patient told me that it was very relaxing but wondered how I could record it without breathing. I explained that I had spent hours taking out any distracting sounds, including my breathing.

Soundtrack Stress Relief is Born

The program became an award-winning, seven-part audio relaxation program. One of the first patients to use it was a medical student. He wanted to know if I had a recording of just the background nature sounds and guitar music.

When I asked him why, he explained that he had practiced all seven parts and found the program really helped with his stress, but he couldn't listen to it while studying. He used the rapid relaxation techniques he'd learned from the program but he still found himself anxious while studying certain subjects. When he had tried listening to the program while studying, the instructions were too distracting. He thought the soundtrack would give him another way to relax when his anxiety interfered with his studying.

This was so helpful for the student that I began offering the soundtrack to other patients who had used the program. For example, I recommended that an author with writer's block play the soundtrack to decrease the likelihood of spending time staring at the computer screen. I also suggested that a man with obsessive thoughts listen to the familiar background sounds and music when he was doing household tasks to avoid getting into upsetting repetitive thinking.

The soundtracks saved time because it allowed these patients to relax while doing what they wanted to do. They did not have to listen to one of the parts of the program to get some of the benefits.

Beware: Soundtrack Stress Relief can be Too Relaxing!

I should mention that early on, I got the same request as I got from the medical student from a patient who was anticipating a lot of anxiety in a couple of weeks because he had to drive into New York City. He knew from the introduction to my program that it was dangerous to drive while listening to the program because it might be too distracting or it might put him to sleep. He used the soundtrack I gave him and was very pleased with the results.

Unfortunately, a later patient found even just the soundtrack made him too sleepy to drive, so I no longer recommend its use while driving. Just like medications that offer powerful relief from symptoms but can be misused or have unwanted side effects, the power of soundtrack stress relief to relax must be used carefully and responsibly.

Sex and Stress Relief

Sometimes my patients have problems finding time to listen to the stress relief program as often as needed for it to be of help. Many times I suggest that they ask their spouse to practice with them. One of these patients admitted sheepishly the next session that the two of them were so relaxed that they made love for the first time in months!

Another patient who had struggled for years with erectile dysfunction used the program and had made steady progress in resuming intimacy. When he found himself having difficulties again, he scheduled a "booster session." I used hypnosis to help him resume his progress but I also suggested the use of the soundtrack during lovemaking. He has not called back for another appointment and I am hoping he is doing so well that he does not need to see me anymore.

Public Speaking and Golf

For people with a fear of public speaking, the soundtracks are also a great way to extend periods of mental rehearsal before giving a speech. For those wanting to use imagery to improve their golf game or performance in other sports, the soundtracks give them more time to envision mastery and success during a "practice" session.

You may wonder why there are three soundtracks to choose from. I designed each to achieve different results. One is for relaxed alertness, another for calmness and the last for peacefulness. Please let me know what works best for you at the Facebook page for The FAST Technique for Stress Relief and its soundtracks. There you will also find a collection of brief excerpts from a book I co-authored titled The Doctors’ Guide to Instant Stress Relief.

I hope this information will help you relieve your stress in new and effective ways

A Free Offer

Would you like to try some relaxation techniques and hear the guitar music and the ocean seagull sounds for free? You can listen at no cost to the entire second part of The FAST Technique for Stress Relief program above. It will introduce you to stress relief relaxation training and guide you through several stress relief techniques with the music and nature sounds in the background.

The entire program and the three soundtracks are also available above for downloading into your cell phone, tablet or computer. Again, your feedback would be greatly appreciated at the Facebook page for The FAST Technique for Stress Relief, its soundtracks and The Doctors’ Guide to Instant Stress Relief.

About the Author:

Ronald G. Nathan, Ph.D. is a practicing psychologist in Albany, NY and a prize-winning, former professor who developed the country's first required stress management course for medical students. Dr. Nathan co-authored, "Stress Management: A Comprehensive Guide to Wellness" (2004) which was both a Book-of-the-Month Club and a Prevention Book Club selection.

Copyright © 2018 by Ronald G. Nathan, Ph.D.



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It takes practice but it helps
I work in a call center, so believe me when I say I know about stress. And so, I had a friend refer this cd to me a few months ago, I’ve been using it off and on for a while now. Imagine my surprise when I saw a sign promoting it on the side of the road.
Track 2 is a good place to start, it gives you a quick guide of some of the techniques, but the real body of the training is in track 3. Track 1 gives you a good understanding of some of the practices and just like track 2 explains their uses. Tracks 3 and 4 are my favorite they’re meant to train your mind to respond to the “I am relaxed” phrase. They get you into a completely relaxed state and then repeatedly has you affirm that you are relaxed. It’s a bit awkward to say out loud at first, but after a while just saying I am relaxed (regardless of the situation) can get you to feel that same sense of relaxation.
Track 5 is meant to help you deal with difficult situations from your past. Whether they were painful, embarrassing or anger inducing. It helps you find a way to let those things go so you can move forward.
Track 6 is pretty much like it says, it’s about positive affirmations. Again getting into a relaxed state and then saying good things about yourself. We’re more likely to accept these changes in self perception while in that relaxed state. It’s kind of like self hypnosis.
Tracks 6 & 7 are just shortened versions. They’re meant to be used after you get used to the other tracks and finding that relaxed state, so you can do it in a shorter time frame.
I’ve already recommended this to a bunch of people and hope they gain as much peace from this as I have.