How guided relaxation can help calm the mind, reduce emotional tension and support recovery
Hello,
I'm Lee Allison, a trainee Human Givens therapist based in Jersey, Channel Islands. Welcome to this series where we'll explore the fascinating role of relaxation and trance in therapy.
You might associate trance with hypnosis or something mysterious, but it's actually a natural state of focused attention that we all experience. From becoming absorbed in a good book to daydreaming or losing track of time while driving a familiar route, these everyday experiences demonstrate how our attention can naturally shift.
Within the Human Givens approach guided relaxation and trance are used to help people access a calmer, more receptive state of mind. When we're experiencing prolonged stress or anxiety, our attention can become dominated by perceived threats, worries and negative expectations. This can make it difficult to think clearly, process experiences or imagine positive possibilities.
Relaxation helps reduce physical and mental arousal. As breathing slows, muscles release tension and attention becomes less preoccupied with external pressures. This can help create the conditions in which people feel calmer and more able to engage with their thoughts and experiences.
Trance is not sleep, unconsciousness or losing control. It is a naturally occurring state in which attention becomes more focused, often allowing someone to become deeply absorbed in an idea, image or experience. In therapy, guided imagery can make constructive use of this focused attention.
As relaxation deepens, imagination becomes particularly useful. The brain naturally responds to imagined experiences in ways that influence our emotions and physical responses. For example, imagining a peaceful beach, a safe environment or successfully handling a difficult situation can help generate feelings of calm and confidence. This is one reason guided imagery and positive mental rehearsal can be useful therapeutic tools.
An important part of this work is understanding that relaxation is not simply about feeling comfortable for a few minutes. It can help people become less caught up in repetitive thinking, recognise unhelpful patterns and engage with difficult experiences from a calmer starting point.
In Human Givens therapy, guided relaxation is used alongside other therapeutic techniques to help people access their innate resources, develop more helpful expectations and rehearse positive ways of responding to life's challenges.
There is a growing body of research into the physical benefits of relaxation. Studies have investigated techniques such as controlled breathing, progressive muscle relaxation and guided imagery, with evidence suggesting they can help reduce psychological and physiological arousal. However relaxation should be viewed as one part of a broader approach to mental health rather than a standalone cure.
If you would like to book a free 20min discussion to discuss your mental health then please feel free to contact me.
Lee Allison
Reflection:
This week, take five minutes to step away from distractions and allow yourself to slow down. Focus on your breathing, close your eyes and imagine a place or a time where you felt comfortable and at ease. Notice what happens to your thoughts, feelings and physical tension as you begin to relax, it is a skill that can be developed through practice.
References
National Center for Complementary and Integrative Health – Relaxation Techniques: What You Need to Know.
Toussaint, L., et al. (2021). Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Research paper.
