Laura Mitchell Relaxation Technique 

Background:
Laura Mitchell was a physiotherapist who worked in London in the 1960’s. She used her knowledge of how muscle groups work to create a relaxation method that is simple to learn and so effective that it is still widely used by healthcare professionals today.



Further reading:

"Simple Relaxation: the Mitchell Method for easing tension" by Laura Mitchell

A simple principle:
Many muscles work in opposing pairs, for example the 'biceps' and 'triceps' muscles in your arm. Laura Mitchell recognized that when one of these 'working pairs' contracts, it's opposite number must relax. So when you bend your arm, your 'biceps' muscle contracts. To enable it to do so, your 'triceps' muscle (at the back of your arm) must relax. It has no choice! The following relaxation method is based on this simple principle of contracting certain muscles to encourage their opposite muscles to relax, resulting in a deep and effective bodily relaxation.

The Laura Mitchell Relaxation Method
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Begin:
Lie down in a comfortable position without crossing your legs. If you can’t lie down for any reason you can still do this sitting up. Make sure you are comfortable with your arms and legs uncrossed, your feet flat on the floor, and your arms loosely resting at your sides with your hands gently resting on your lap or on the arms of the chair if it has some.

You can start at your feet and work up or start at the head and work down, it’s up to you!




Breathing
Close your eyes and notice your breathing. Don’t try to change it, just notice and let your attention softly focus on your breath, gently letting go of any other concerns for a short time and allowing yourself to rest here for a few moments.

Feet
Gently point your toes away from your body if you are lying down, or push your feet into the floor if sitting. (stop if you experience cramp and bring your toes in the opposite direction towards your body) Hold this position while you count to 5, and then relax. Notice how your muscles feel… and allow your muscles to rest in the position where they naturally return to.

Repeat.


Legs
Roll your knees apart a little way.
Hold while you count to 5 again, then relax.
 
Repeat.



Buttocks
Clench your buttocks.
Hold while you count to 5 again, then relax. Remember at each stage to notice how your muscles feel… and allow your muscles to rest in the position where they naturally return to.

Repeat.



Back/ abdomen
If lying down: push the small of your back into the floor.
Hold while you count to 5 again, then relax.
 
Repeat.

If sitting: pull your abdominal muscles in and sit upright.
Hold while you count to 5 again, then relax.
 
Repeat.

Shoulders
Pull your shoulders down, away from your head, and slightly back.
Hold for a count of 5, then release.
 
Repeat.



Elbows
Move your elbows slightly away from your sides. Hold for a count of 5, then stop. Relax.

Repeat.



Hands
Stretch your fingers to make them long, hold for a count of 5, then stop. Release.

Repeat.



Eyebrows
Raise your eyebrows as though surprised. Hold for a count of 5, then stop. Relax.

Repeat.



Jaw
Keeping your mouth closed slowly stretch your lower jaw downwards.
Hold for a count of 5, then stop. Relax.

Repeat.

Allow yourself to relax. Notice how your body feels.

Notice your breathing.

Imagine you are somewhere that is peaceful for you…
imagine the sights… sounds… smells…

Allow yourself to rest here a while.

When you are ready, slowly bring yourself back to the present moment. Get up slowly.
Once you have learned the technique you can adapt it and do those parts that are more suitable for you. For example the shoulder relaxation is helpful even if you are at work, especially if your work involves sitting at a computer for long periods.

It is always beneficial to go through the whole routine at least once a day, so your muscles remember the process of letting go and release, and your body doesn't hold on to tension.

Regular coaching can help you to change the habitual thought and behaviour patterns that lead to stress and tension in your body. Click here for more information.