Designing Change

Developing your Ability to Develop Yourself

Relaxation Techniques

Ian Bracegirdle NLP therapy and hypnosis


Ian Bracegirdle

1 Elderberry Close

East Morton     


BD20 5WA             U.K.

Tel: 01535 692207

Mobile: 07931 315 014,


Relaxation Techniques

Relaxation Techniques

There are many ways to relax and you probably have used some methods. If you have ever simply sat and day dreamed quietly for a few minutes. Then you are relaxing. Taking five can be an other way of relaxing. Yoga and meditation are very good methods to bring some directed relaxation in to your life.

Progressive relaxation.

This is best done with a relaxation track. In fact it is possible to buy guided relaxation CDs.

Begin by preparing a quiet place where you will not be disturbed.

Select your sound track.

Sit down, lie down or use a lounger to get you into a comfortable position.

Begin to think about your feet and all the muscles that are there. Imagine them relaxing. Work slowly take “you time.”

When you feel the feet are more relaxed move on to the calf muscles.

Work through your knees and into the thighs.

And then in turn work through the abdomen

The chest

Shoulders, often the place where we store many of the days tensions

Feel your back relaxing

Down your arms into the fingers

Relax your neck

Then final feel the muscles in your face and head relax.

There how does that feel.

In a slightly different version of this the muscles of each group are tensed slightly before relaxing. Some people find this easier to do. However remember to just tension the muscles lightly. Do not over tension them as muscles could be damaged. If you have any muscle damage seek medical advice.

If you have problems remembering all that then record it on cassette or CD.

For either technique practice for a minimum of 15 minutes per day and up to 25 mins

Abdominal Breathing.

For practice, choose a quiet place where you will not be disturbed. Choose a relaxing track to listen to.

Focus on your breathing.

Be aware where you are breathing from.

If you are breathing from high up in the chest then begin to breath from lower down from the diaphragm. This is the muscle below your lungs that makes them work.

Focus on breathing from the diaphragm feel it pushing down into the abdomen. Place your hand there if you wish and feel what is happening.

Build up a steady rythmn.

Begin to count in 1 - 2 - 3 - 4

Hold 1

Out 1 - 2 - 3 - 4

Repeat 10 times. Do not force the air in or out but just let the air flow smoothly.

Repeat 2 or 3 more times.

Whilst you are doing this begin to imagine your whole body relaxing.

Once you have become used to this process you can begin to use it when ever you need to. It will help to slow and prevent the onset of a panic attack, phobic reaction our bout of anxiety.

Remember practice makes perfect.

Another way I teach many of my clients is to use a self hypnosis technique click here to find out how to do it.


A way I teach many of my clients is to use a self hypnosis technique click here to find out how to do it.