This technique will take practise but it works! Once you know what you are doing you can use it for the rest of your life whenever you feel stressed, anxious or just needing a bit of calmness.

Test yourself with your relaxation word and place whenever you feel like your brain is stuck.

To begin with take some time and think of something you really enjoy doing. It can be a place, activity or memory of a past event when you felt totally relaxed. This is your relaxation place.

Think about how relaxed and happy you felt in that place or doing that activity.

Now think of a word that links to the situation and the relaxed and happy feelings you felt. This is your relaxation word.

Here’s an example:

I feel really happy and relaxed when I am outside walking either alone or with friends and family. So I think of a favourite walk that I have – walking to the windmill at Halnaker. So my word will be ‘windmill’ and I can visualise the windmill in my mind.

Once you have your relaxation word …………….and you can visualise yourself being in your relaxation place ……………. it is time to practice the breathing.

Take 5 minutes and try it now….. make sure you are on your own or somewhere you will not be interrupted for at least 5 minutes.

Think of your relaxation word and relaxation place.

Breathe normally in through your nose and as you breathe out say the word in your mind (silently).

Breathe in again and say the word as you breathe out, it can help to close your eyes if you want to.

Keep going, breathe normally don’t try to take huge breaths.

When you feel totally relaxed you can stop.

You need to practise this technique every day for at least 5 weeks. Once you get the hang of it, you may find you only need to say the word and breathe once or twice before you feel relaxed. At other times it may be more difficult to concentrate and clear your mind to think of your relaxation word so it may take longer. This is normal.

Test yourself with your relaxation word and place whenever you feel like your brain is stuck.