Stop Anxiety with Self Hypnosis and Breathing Exercises

Stop anxiety and panic attacks

Hypnosis, self hypnosis, breathing exercises and relaxation techniques really do enable you to stop youranxiety. You can’t be hot and cold at the same time, and you can’t be hungry and full – and in the same way, it’s impossible to be relaxed and anxious. They are mutually exclusive – you can be in one state at any one time, but not both. When you are anxious, your thoughts seem to race around your head, one thought popping up after another, and it is impossible to think straight. When you panic, it can feel like your thoughts are speeding up. Even if you resolve one problem in your mind, another one immediately appears to takes its place. When you are calm and relaxed, by contrast, your mind is quiet and still. A skilled hypnotherapist will teach you to use hypnosis to switch off anxious, worrying thoughts – thinking instead about relaxing, calm, pleasant images. It almost feels as if your thoughts themselves are slowing down as the mind and the body become more and more comfortable. After attending your first session, when you will be shown how to switch off your anxiety using relaxation, you will be given a hypnosis CD to help you to relax at home. The more often you listen to the hypnosis CD , the easier it becomes for you to relax. Each time you listen, you will notice that not only do you feel relaxed whilst you are listening, but the feeling of calm and relaxation continues to affect you even after you have stopped listening. Over time you will find that your general levels of anxiety drop so that things which would once have made youpanic or feel anxious now seem less important; you are much more able to cope with difficulties and problems.

How to trigger feelings of calm

There is a way to bring back, very quickly, the feelings of freedom from anxiety that you get whilst in hypnosis. This is known as “Cue Controlled Relaxation” – you use a “cue” (or trigger) to form an association in your mind with those feelings of relaxation and calm. Humans are very good at making associations. If you smell the perfume worn by someone you are very fond of – a friend, or girlfriend, your mum or grandma- then you will recall very accurately the way that person makes you feel. If you hear a song which reminds you a certain time in your life, you will experience for a moment those feelings which you had at that time. If we couldn’t make associations between things and feeling then no-one would develop a phobia. A phobia is just a strong association between the feeling of panic and anxiety and a certain situation or thing!

For example, if you have a phobia of needles, and see a needle on TV, or a photograph of one, or even hear someone talking about a blood test or vaccination, you will still feel some of the fear and anxiety you associate with needles. It is the same if you have a fear of flying and watch a film where the characters are on a plane, or if you see a plane flying overhead, or even if you drive past the airport . In both these examples, there is nothing to fear – no-one is going to inject you, and you are not in fact on a plane – but because you always feel anxiety when exposed to real needles or aeroplanes, you actually feel the anxiety even when thinking about these things, because the association is so strong. This human ability to make strong associations can be used to benefit you

Cue controlled relaxation teaches your body and mind to associate the word “calm” with the feeling of calm. This association can be made even stronger by also using a physical “cue”, such as squeezing each thumbnail between the two index fingers of the same hand, or pressing the tip of the thumb and the index fingertip together. Any physical trigger will do – it is best to find one that is easy to perform and which you can do without anyone noticing, but as long as you do the same thing each time it really doesn’t matter what the physical action is.

After you have practiced this technique and the association is established, you will be able to become calm and relaxed wherever you are, whoever you are with, and whatever you are doing , just by repeating the word “calm” to yourself whilst performing the physical trigger or cue.

The technique for switching off anxiety

This is how to become relaxed, and stop anxiety or panic attacks, whenever you need to:

When you are feeling relaxed, for example when you are just about to drop off to sleep, are in the bath, or after listening to the hypnosis CD:

Think about your breathing – and particularly notice the outwards breaths. Don’t try to breathe in any special way – don’t try and change your breathing or to stop it from changing – when you begin this exercise, just observe what happens. When you inhale, the muscles in the chest and the abdomen cannot help but become tense; but when you breathe out, those muscles cannot help but relax. To help you relax, therefore, you should focus on the naturally relaxing part of the breathing cycle, the outwards breath.

If your breathing is already slow and relaxed, then you can skip this paragraph and go on to the next one! However if your breathing is still quick or shallow, then continue to breathe as normal, but just leave a very short pause – just count to 2 – after breathing in. Then, when you breathe out, make the outwards breath long and slow, almost like a sigh. Apart from this the breathing should just be as normal – a normal breath in, then a short pause (count to 2), the outwards breath just slightly exagerrated, like a sigh, another short pause (count to 2 or 3), a breath in etc etc. Don’t forget to pause – it’s what happens naturally!

As you breathe out, think of the word calm (or another word – peace, still, quiet, relax – whatever you like) and imagine the feelings of calm and relaxation growing stronger.

After a few repetitions, use the trigger – (squeezing the thumbnails of each hand between the index fingers of the same hand is commonly used, as is pressing the tip of the thumbs and index fingers together; some people place the thumb and index finger of one hand around the opposite wrist – just find a physical trigger which is comfortable for you) at the same time as the out breath and thinking of your “cue” word – calm, peace, still, quiet, relax – whatever word works best for you

You will find it really easy after just five or six attempts, as the mind simply subconsciously makes the link between the calm feelings and the thumb squeezing (or other trigger)- before you know it you can simply squeeze the thumb and the feelings of calm will automatically follow.

You can also use this relaxation technique to help insomnia, to help you sleep.

Manchester Hypnotherapy Services

For fast, safe, effective treatment for your anxiety, call us at our south Manchester hypnotherapy clinic. If you are looking for hypnotherapy in south Manchester to cure a phobiainsomnia, to break bad habits, help emotional problems such as jealousy and insecurity, for stress and anxiety, , or low self esteem, then look at our reviews. Go to any of the independent websites which list and give reviews of hypnotherapists (for example www.freeindex.co.uk – Google also displays reviews) and you will see that Pam and Claire have the top ratings for any hypnotherapists in the north or north west. If you would like further information about hypnosis in Manchester, for self esteem and confidencedepression, to lose weight, to stop nail biting, or for any other problem, please call 07779 575 816 to book your free consultation now.

Hypnosis and hypnotherapy to treat phobia in Didsbury, Manchester – convenient for Chorlton, Gatley, Cheadle, Altrincham and Hale, Stockport and all areas of south and central Manchester.