Help Myself Hypnosis

Here’s a good technique for practising relaxation.  If you would like some support in achieving hypnotic relaxation, Help Myself Hypnosis should do the trick. Its available worldwide as either a CD or instant MP3 download - more details here. 

Self-determined relaxation is brought about by establishing what is termed a conditioned response - that is an automatic response in a person’s physical and mental being initiated by a cue, which is usually a word.  I generally use the word RELAX as a cue, although almost any other word would suffice so long as it gives strong reference to a calm or relaxed state. 

The first step in achieving this type of relaxation is to assume a comfortable position.  This can be done easily in any straight-backed chair high enough to support your back and shoulder.  Or you may use a reclining position, either on a bed or in a reclining chair.  In the beginning it is best to practice in a quiet place, where you will not be disturbed.  If sitting, be sure that your feet are flat on the floor and that your arms are resting, untensed on the arms of the chair or in your lap.  It is not advisable to cross your arms or legs because as you become more relaxed you may find yourself acutely aware of your body and the weight of your limbs supporting each other may be disturbing.  Also crossing arms and legs tends to limit good circulation!

The next step is the eye-rolling exercise.  Simply do this:  roll you eyes upward as high as possible.  Try to get them high up into your forehead.  While holding your eyes in this position, lower your eyelids and relax your eye muscles.  Now, take a deep breath and hold it for five or six seconds.  Then let it out slowly - all the way out until you must gasp for another breath.  Now, think of the cue word RELAX.  Let it float through your mind.  By this time your feelings of relaxation will begin to be recognisable to you.  You should have entered the light, or beginning stage of relaxation.

Now you must deepen this relaxed state.  Count backward from Ten to One, allowing the cue word RELAX to continue to float through your mind.

TEN -Take a deep breath, hold it for five or six seconds, release it slowly , think of the cue word, RELAX.

NINE - Breathe, hold, release, RELAX

EIGHT -  Breathe, hold, release, RELAX

and so on until you get to ‘One’.  By the time you have reached the count of one in this exercise, you should be completely relaxed.  If you are not, begin again, repeat the process until you do feel totally relaxed.

Now you can give yourself suggestions.  Keep them short and simple and confine them to a single idea.  BE SURE THEY ARE POSITIVE.  After a suggestion has been repeated two or three times whilst in this state of self-determined relaxation, you can simply suggest to yourself that you are going to count to five, open your eyes and feel good.  Do so and the state will be broken.  This entire exercise, kept purposely short, should take you about two minutes to complete.  With practice however, you may be able to eliminate the counting down portion of the exercise and use your cue word to enter a relaxed state instantly.

Good luck.  Keep practising!

Control your breathing; control your stress!

Deep, slow breathing aids relaxation, reduces tension and gives a much greater sense of control over yourself as well as increased feelings of physical and mental well-being!  Experiment with my free self hypnosis download to experience the ‘feel good factor’ for yourself - you can access it here.

When you breathe in you take in oxygen to your lungs and the haemoglobin in the blood carries it to the tissues.  The body cells use the oxygen in their various functions producing carbon dioxide as a by-product.

If you breathe in excess oxygen by taking short, shallow breaths, the excess is exhaled along with any available carbon dioxide from the arteries.  This can cause an imbalance leading to a rise in the PH level of the blood.  This in turn can lead to vascular constriction resulting in diminished blood flow to the brain and other parts of the body.  Over time the kidneys may compensate by lowering the PH level but the person remains in a precarious balance, which in the presence of even a mild stressor can easily become symptomatic again.

About 60% of panic attacks are accompanied by acute hyperventilation, whilst about 30% of panic-ers chronically hyperventilate (18 or more breaths per minute while relaxed against a norm of between 12 and 16 breaths per minute).

Light headiness, giddiness, dizziness, shortness of breath and heart palpitations are all common symptoms of hyperventilation.  These in turn can lead to a vicious cycle in which anxiety and levels of stress are increased, causing further symptoms such as numbness, chest pain (from the muscles between the ribs going into painful spasm so that some people fear they are on the verge of a heart attack), dry mouth, clammy hands, difficulty in swallowing, tremors, sweating, weakness and fatigue.

In contrast, slow, deep breathing is more efficient.  The whole of the lung capacity is used and the lower part of the lungs, which are rich in blood vessels, are adequately ventilated.  Deep breathing also helps to maintain the correct balance between the gases in the blood whilst stimulating the body to produce mood-boosting endorphins.

Endorphins are morphine-like substances produced naturally in the body.  They have a wide range of functions - such as in the perception of pain and in helping to regulate the action of the heart.  It is probable that they are involved in controlling emotions, mood and motivation.

4 ways to stop hyperventilation 

1. Hold your breath.  Holding your breath for a long as you comfortably can will prevent the dissipation of carbon dioxide.  A period of 10-15 seconds, repeated a few times, is sufficient.

2.  Breathe in and out of a paper bag - you will be inhaling the carbon dioxide that you exhaled.  This will quickly restore the normal blood PH level.  However, there are many situations when it is not appropriate to use a paper bag - you could try breathing into your cupped hands instead!

3. Vigorous exercise - while breathing in and out through your nose.  Running, brisk walking, going up and down stairs will help.

4. Deep diaphragmatic breathing - slow deep breathing to the bottom of the lungs.  Breathing should be through the nose with the out-breath taking longer than the in-breath.