The Mitchell

Method of
Physiological
Relaxation
A simple technique
suitable for all
The Mitchell Method of Physiological
Relaxation
The ‘Mitchell Method’ of physiological relaxation - often known as the ‘simple
method of relaxation’- is the name given to a technique of relaxing the whole, or
parts of your body. Once learnt and practised, it can be used easily and anywhere to
relax and reduce the muscle tension produced by stress.
Life is full of events and times that may cause us to feel stressed.
The ‘fight or flight’ response is how the body deals with stressful events; muscle
tension is generated so that we are ready to run or fight.
Fear, frustration, pain, grief, anger or anxiety can trigger this pattern. Not only our
muscles, but also our glandular and nervous systems get involved. We can end up
feeling quite wound up.
Physical activity is known to reduce muscle tension and stress.
These days, we rarely need to fight or take flight, but do build up muscular stress as
a response to events such as traffic, work, personal issues, financial problems and
health concerns.
Stressful situations can affect anyone, some people more than others. It can be
exhausting and harmful to our health. In some cases, it may even prove to be life-
threatening.
A tense person may be easily recognised by exhibiting
some of the following behaviours:
• frowning
• tightness/clenching in the jaw and teeth grinding
• raised or hunched shoulders
• clenched hands and tightly crossed legs
• drawn in and closed posture
• a shallow or held breathing pattern
To relieve stress, we need to find the right level of muscle tension: enough for an active life,
but not so much that our muscles are exhausted. It is important to be able to recognise any
exhausting muscular tension, and then learn to be able to relax those muscles when we
need to.

The Mitchell Method is based on the following principles:

• Tightening or contracting muscles results in movement.
• Movement causes repositioning of the joints and limbs.
• When we are awake, the brain will register a change in body position through muscle,
joint and skin sensation.
• The brain is only aware of the movement it causes. Movements are controlled by the
nervous system; if one group of muscles is ‘instructed’ to tighten, the opposite group of
muscles for that action receives an ‘instruction’ to relax.
We can learn to recognise and be aware of tense muscles and joints. Instructing or ‘ordering’
the opposite muscle groups to tighten will automatically result in ‘relax’ messages being
received by the tense muscles and joints. This new ‘position of ease’ can be learnt by
registering the feeling in the muscles, joints and skin. Finding the position of ease of all your
joints will result in relaxation.

How to use The Mitchell Method

of Relaxation
Arrange yourself comfortably where your body is well
supported.
A darkened room is not necessary, and it does not need
to be completely quiet. If possible, the room should be
comfortably warm.
Three exact orders are given to each area of your body;
they never vary. They are all positive, easy to remember
and work
in any
position:

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1. Move away from the position of stress.
2. Stop.
3. Be aware of and feel the new position.
You will find the new ‘position of ease’ more pleasurable than the old position of stress, and
with practice, it will be easier to achieve a greater level and speed of relaxation.
Memorize only the words in bold type and act on each instruction (‘order’).
Stop doing the activity.
Register/feel the changes in your body.

Orders to the arms

Shoulders - “Pull your shoulders towards your feet” - away from the ears, making the neck
longer.
STOP
Feel that your shoulders are lower down, and that there is now a wider space between them
and your ears.
Elbows - “Elbows out and open” - keep your arms supported, then push them slightly
away from your sides, opening out the elbow joints.
STOP
Feel the positions of your arms and elbows, and the pressure of your arms on their support,
through the sensations of your skin.
Hands - “Fingers and thumbs long and supported” - open out your fingers and thumbs,
keeping your wrists resting on their support.
STOP
Feel your fingers and thumbs fall back onto their support. Don’t let your hands touch each
other or they will register this instead of their own position. Feel that the hands are still, the
pads of the fingers touching their support. Be aware of your thumbs as they lie beside the
fingers.
Nerves from the hands take up a large part of the conscious brain, where sensation is
recognised, use this to feel ease; concentrate on the pleasure of feeling your resting hands.

Orders to the legs

Hips - “Turn your hips outwards” - feel your thighs and legs roll outwards.
STOP
Feel that your legs have rolled outwards.
Knees - “Move your knees gently until comfortable”.
STOP
Feel the comfort in your knees.
Feet - “Push your feet away from your face” - bend the ankles downwards, gently pointing
your toes.

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STOP
Feel that your feet are softer at the ankle joints because all the lower leg muscles are now
relaxed.

Orders to the body

“Press your body into the support” - using the floor, bed or back of chair - not the seat.
STOP
Feel the pressure of your body on the support.

Orders to the head

“Press your head into the pillow or chair” - feel the movement in your neck as you do this.
STOP
Feel the weight of your head in the hollow you have made. As your brain registers that the
head is supported, it relaxes all the neck muscles.

Breathing orders
“Take a deep breath” - feel your tummy swell out as you breathe out “then breathe out
easily” - repeat twice.
The ribs move in and out. Breathe at a natural rate.

Orders to the face

Jaw - “Drag your jaw down“ - do not open your mouth, just unclench your teeth inside
your mouth and gently pull your jaw down.
STOP
Feel the space between your upper and lower teeth, and that the skin over your cheeks is
smooth with your lips still gently touching each other.
Tongue - “Bring your tongue down and let it lie in the middle of your mouth” - if it is
stuck against the roof of your mouth.
STOP
Feel the tip of your tongue touching your lower teeth.
Eyes - “Close your eyes” - if not already closed. Let your eyelids close down over your eyes,
do not screw them shut.
STOP
Be aware - of the darkness with your eyes at rest.
Forehead - “Smooth the skin over your forehead from your eyebrows into your hair,
continuing the movement over the top of your head and down the back of your neck” -
widen the space between your eyebrows and hairline, making it wrinkle free.
STOP
Feel the smoothing of the skin of your forehead and your hair moving back as the large
muscle of your skull slackens and relaxes.

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You have now completed the whole sequence.
This can be repeated in the same order and the same way again and again. As you practise,
you will learn the instructions, and what you expect to feel or be aware of in your body.
Work though one body area at a time and joint by joint.
You will gradually develop a pleasant feeling of comfort through your body as the tension
and stress ease. This is relaxation. You have been in complete control of this change.
To return to full activity after doing the Mitchell Method stretch your limbs in any direction.
Try not to hurry: sit up or stand up slowly.
Practise total relaxation daily until you have mastered the changes. Once you feel confident,
you can find positions and timings that work for you, and help you to find relaxation when you
need it.
Sometimes your mind does not switch off, and it can be helpful to choose a particular,
happy thought to occupy your mind; it might be a place, a holiday, a colour, etc. You can
retrain your mind to be at rest too.
You may need to teach the Mitchell Method of simple relaxation to someone else (e.g an
anxious child or elderly person who is tense and not able to help him or herself
relax). Sit quietly beside or in front of the person, and gently help him or
her to place his or her limbs into the positions of ease. Repeat the orders
again and again in a soothing voice to allow the process
to reach their conscious awareness without effort on
their part.
Try this simple
method in the
following common
situations of stress:
• In pregnancy and during labour and delivery, modifying
your position as required (avoid prolonged lying on your back in
the advanced stages of pregnancy)
• At work after a long day, lengthy meetings or too long in front of a
screen
• While driving - try the shoulder, elbow, body, head and jaw
instructions
• While travelling - particularly long journeys
Relaxation can be practised with success under many challenging
situations. Try it. It may help you to feel less worn out and live a
longer, more comfortable life.
This method can also be useful (alongside other methods of
relaxation) for those individuals who have had diagnoses of
painful bladder syndrome (PBS), interstitial cystitis (IC), anal pain,
vaginismus, painful intercourse or other issues related to a high-
tone pelvic floor.

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Suggested reading:
Mitchell L. (1990) Simple Relaxation: The Mitchell Method for Easing Tension, 2nd edn. John
Murray, London.

Suggested web links:

patient.info/health/anxiety/features/relaxation-exercises

www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/#.WzSvDCAna70

www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

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 Getting help
If you have any difficulty following the advice or exercises in this booklet, or find that
your symptoms are not improving, ask to be referred, or if available, refer yourself to a
physiotherapist with experience in treating women with pelvic and pelvic floor muscle
problems. She will be able to assess you and offer specific treatments/alternatives that are
suitable for your needs.

To find your nearest specialist physiotherapist, visit:

pogp.csp.org.uk

Further advice and information booklets are also available from

pogp.csp.org.uk

© POGP 2018, for review 2021

Reproduction of any part of this booklet without permission is not allowed.
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Copying and further use guidelines can be found on the POGP website: pogp.csp.org.uk