How many times a day do you go “Phew”!

Probably a lot more than you think. If we ask people “how are you?” they may well say “phew” I’m just so busy”. Quit Smoking

I teach the “Phew” breath to virtually all my hypnotherapy clients. Having said that I don’t really  teach it rather I bring it to their attention since we are doing it all day without noticing. It is an automatic body and mind reset.

During my hypnotherapy sessions I use this to help clients stop smoking and I demonstrate it as the “Magic Breath”. Every time cigarette smokers take an inhale from a cigarette they will unconsciously blow the smoke out with a “phew”.

So why not engage this automatic response into your daily life and take a “Few Phew Breaths” anytime you feel stress or anxiety however large or small?

Smokers do this all the time but they have to pay for it!

For more information on how you can Stop Smoking or for help with Anxiety and Stress visit

www.rogerfoxwell.co.uk or email me at rogerfoxwell.therapy@gmail.com

Why do people who whistle or hum all day always seem to be happy?

Here’s a question. Why do people who whistle or hum all day always seem to be happy?

Well, people who whistle or hum all day may seem irritating but they are actually toning their vagus nerve and putting their body into a relaxed parasympathetic state. And that’s exactly why they always seem to be happy!

I always encourage clients to do some singing, humming, because this not only exercises the voice but sends these vibrations through the body, toning the vagus nerve and helping us feel physically and emotionally relaxed.

One of the exercises I use is to hum along to a favorite song or a “warm up for singers” such as the one I’ve put at the end of this post. Just a couple of minutes singing or humming while doing other things about the home can make a significant difference to how you feel for the rest of the day. Happy Woman

Recently I have added another dimension to this simple exercise by connecting one’s awareness to the multitude of vibrations singing or humming brings to the body. The idea is that by adding an extra dimension to this valuable vocal exercise will help bring very real and positive change to how we feel physically and emotionally for the rest of the day.

 And all with a minimal amount of effort.

So to experience this begin by humming or singing with your fingers gently cupped around your ears. You will notice how the head is vibrating with the resonance of the voice.

Now place your fingers gently over your scalp and also become aware of the skull and the brain vibrating.

Try the jaw, the collarbone, the chest, the throat. In fact have a bit of fun experimenting with different parts of the body as you discover how relaxing and effective this is.

Not only will you be improving your mood but the vibrations from the vocal chords will be vibrating the whole physical body. These vibrations will be “massaging” the organs in the body, the muscles round the lips, the brain  and even the bones of the skull. They will be increasing blood flow, relaxing the voice and making a myriad of other significant changes in your body.

We can’t “make these changes happen” but they will happen automatically as all parts of the system share these positive messages and feelings with each other.

Having done that you may well notice how much more resonant your own voice has become and how that resonance gives you an extra boost of relaxation and confidence. You have connected billions of neural connections just by singing or humming!

If we try doing this by thinking about it we will soon discover that it is virtually impossible to MAKE these changes happen. But when the body and mind work naturally together they know exactly what to do.

This way we can get on with our daily lives as we continue to add real value to our daily experiences.

Telling yourself to BE HAPPY doesn’t really work so why not “Sing Yourself” there!

For more information about my online international therapy and one to one work in Glasgow, Scotland please email rogerfoxwell.therapy@gmail.com   or visit www.rogerfoxwell.co.uk

Singers warm up

 

Why might we have “burgers for brains!” ?

Eating burgers for your brain is no better than eating burgers for your body.

Burgers for brains? What on earth am I talking about? Well probably most of us are guilty of doing exactly that with our choice of words. And whoops, I’ve just done exactly that in the previous sentence by using the word guilty. Oh dear, there I go again! Burgers for brain

Yes the word is GUILTY ! Everything we say about ourselves and others is being monitored by our brain and nervous system.

The title of the excellent book “Your body believes every word you say” by Barbara Levine describes it perfectly. Our bodies and brains are constantly exchanging messages to alert and signal to our body chemistry to take the appropriate action for a positive message or a negative message.

This is a primal response that is hard wired into the system to keep us safe when we’re in the jungle. If there is even a subtle scent of danger in the air my body will need to respond immediately to escape.

So what is going on that triggers the body into this negative state?

One thing is that the three vertebrae at the top of your spine, C1 C2 C3, are sitting one on top of the other. In a dangerous situation, and also with negative thoughts these 3 vertebrae will instantly respond by shifting slightly to close off some of the blood flow to the brain. Well it makes sense because if I’m confronted by a tiger I don’t want to think, I want to run! The “Fight or Flight” response is immediately activated and the muscles get more blood and my body gets more adrenaline and cortisol.

Unfortunately fed constant negativity, whether from outside sources or from our own internal thinking begins will over time lock us into a negative state. Then the vertebrae will find it difficult to move back to their parasympathetic relaxation resting place because we are continually triggering them into “fight and flight”. This is extremely wearing for our whole body and mind system.

The other point is that we can get dopamine hits from negativity as well as positivity. Imagine if we are constantly “liking” comments on Facebook because we agree with someone’s negative point of view. Then we become addicted to “unearned dopamine”. This negative dopamine makes us feel “one up” but like any drug we will always want another hit.

Dopamine is great when we earn it by achieving something worthwhile and working towards a goal. But just like being addicted to drugs, cigarettes and anything else, we can soon become that “rat in the lab” pressing the lever to get the next hit.

Gossip, arguing, negative self talk, negative words are all keeping us locked in that lab as our own actions try to get our next hit.

Physically feeding our bodies with burgers all day doesn’t keep us fit and mentally feeding our mind and body with negative thoughts has the same effect on our whole system.

Here are a couple of simple strategies we can put in place to help “clean up our act”
One I regularly give clients is the phrase “That thought is not available”. Any negative thought and you just say that back to yourself as many times as you need.

This works because the conscious mind doesn’t understand what it means but the creative mind does. Soon the conscious mind will get tired of trying to work it out and then your creative mind can do what it does best, create positive alternatives. Even saying to yourself “the weather is crazy out there” is much better than “it’s really miserable outside”

You could also use the elastic band on wrist favourite, and give yourself a quick reminder by flicking it against your skin any time you think something negatively.

Even better swap the band to the opposite wrist each time you have a negative thought. I can tell you from experience this becomes pretty tedious and it’s easier to just drop the negative words! We won’t clear them all out but your brain will soon begin to get what this is all about and you will literally start thinking, saying and using more new positive patterns in your everyday language.

Have Fun cleaning up your selftalk vocabulary.
For information about my online and one to one work
www.rogerfoxwell.co.uk rogerfoxwell.therapy@gmail.com

What I really do in a hypnotherapy session and what I really don’t do!

Just a few words to tell you one or two things about the work I do and what I don’t do. So let’s start  first with what I don’t do.  Hypnotherapy

I don’t do one stop, close your eyes, snap my fingers change…why? Because I want to be sure the  changes we make will last.

I don’t do hypnosis tricks such as making clients forget their name. However I do give my clients  hypnotic words and phrases, ideas and valuable understandings that can really help improve the  quality of their experiences on a daily basis.

I do therapy that works, trance that works, hypnosis that works, Neuro Linguistic Programming,  Emotional Freedom Technique and Eye Movement reprocessing. These are techniques that work.

I encourage all my clients to take the information we work on in each session and practise it at  home to help them improve the present and the future for the rest of their life.

The exercises can be as simple as choosing whether to look up or look down. In fact just choosing  that simple change will massively impact the way our brain chemicals and neurons are connecting.

If we want to be more confident then, with a very simple adjustment our mind and our body posture and even our voice will become more confident to others around us and to ourselves. And all we  will have done is flip a mental switch in our mind.

Just like the master switch for your electricity this will bring the lights back on so you can enjoy  your new way of thinking and being.

I’ve spent 25 years designing these sessions to help clients find real answers and lasting positive  change. Stress, depression, confidence and many many other issues are regularly turned around  often in just 2 to 4 sessions.

This work can as easily be done online as in my office or even by phone.

So if you are ready and would like to enjoy hypnotherapy and holistic change work delivered in a  relaxed, fascinating and empowering way just text, email or call and we can discuss how I can help  you and your particular circumstances.

rogerfoxwell.co.uk rogerfoxwell.therapy@gmail.com 07970218451

Could breathing and looking be among the most important things to improve in our lives?

What have you been doing all day? Looking where you are going I presume.

What have you been doing all day and all night? Breathing I hope.Breathing fresh air

Looking and breathing are fundamental to our lives yet it is very easy to take them for granted. Think about it, if we aren’t “looking in the right place” and not breathing efficiently then we are spending a large part of our lives running our physical and mental systems inefficiently. This can lead to physical and mental issues, less control over our daily experiences and less pleasure and fulfillment in our daily lives.

In my hypnotherapy, EFT and holistic therapy sessions these areas are two of the most important starting points and foundations for helping clients heal on any level.

For instance, using our peripheral vision helps us engage our vagus nerve and the parasympathetic relaxation part of our autonomic nervous system. However, looking down and holding our awareness to a narrow field of vision will send us into the “fight and flight” mode of our nervous system. These two modes of awareness are quite different and each generate massively different body chemicals, neurological connections and feelings. We could read as many scientific articles and studies as we like but the only real way to actually improve our experience of the feelings we would rather have, and experience fewer of the feelings we don’t want is by choosing to connect with the appropriate body and neurological connections at their optimal levels.

When we were borne and into our early childhood our bodies would breath with a perfectly natural balanced physical harmony. But life came along giving us a “knock” here and a “kick” there so to protect ourselves we had to tense up, go into fight and flight, breathe into our upper chest and brace our shoulders to save us from predators and danger. Soon we would unconsciously be locked into this primal pattern to help “keep us safe”.

However by relearning our original breathing patterns we can get our whole body and brain to respond and help regain the original efficient and healthy ways to direct the balance of oxygen and carbon dioxide into our bodies. And without having to know how it all works.

So are we going to continue to “feel a bit down” or wouldn’t we prefer to feel that

things are looking up”. 

It’s hard wired into our language so why not rewire it back into the body and brain just like

a breath of fresh air”

To find out more about how I help my clients make the changes in their lives they are looking for, please visit my website www.rogerfoxwell.co.uk

Online or one to one sessions are available

Relax with this Simple, Powerful, Rapid Self Hypnosis Sequence

 Disclaimer. Only use in a safe place, not when driving or operating anything that requires your full attention.

………………………………………………………………………………………………………………………

Having an easy and quick way to relax, whether in bed or during the day, is invaluable for our physical and mental health. This sequence is designed to help anyone relax the body and allow the mind to follow.  Self Hypnosis

You can use it to get into a positive creative state and give yourself affirmations, or just enjoy a calm relaxing state for however long you want.

To begin find a comfortable place sitting or lying down and take a few moments to settle yourself.

Close your eyes

Start by quietly paying attention to your breathing for a few moments. Then begin relaxing the body in the order below or in any way that suits you.

I put it together in this order so each group of two has a connection with each other and with the next group.

You may like to run through the order in your head a few times to become familiar with it.

Hands and Feet

Toes and Fingers

Forearms and Lower legs 

Head and Shoulders

Chest and Heart

Abdomen and Hips

Then with each group, saying to yourself simple phrases such as:

My hands and feet “are relaxing”

My hands and feet “are feeling heavy”

My body is “enjoying this sense of relaxation”

My fingers and toes are “warmer and warmer”

My head and shoulders are feeling “heavier and heavier”

I am feeling more “comfortable and relaxed”

My chest “moves comfortably and easily with each breath”

My heart is “relaxing and beating comfortably”

It is safe for me to “let go completely”

OR     you can just use the word “Relax” each time

Continue with your phrases and repeat each sequence as many times as you like with whatever variations feel comfortable for you.  You can use the example phrases or make up your own relaxing phrases as you go along.

When you feel comfortably relaxed you can just continue to enjoy how you feel or use some appropriate positive affirmations for your creative mind to work on.

You can do this in bed to help get to sleep either on your back or on your side. I also like to use it to  practise lying still. Being able to lie quietly if you have trouble sleeping will help a lot and if you feel you want to move it is a good idea to do so slowly. The brain is constantly wanting to be “on the move” but that doesn’t help us when we want to relax.

Then you can either continue into sleep or when you are ready give yourself the signal “My eyes are opening and I return to full conscious waking awareness”.

Open your eyes, wide awake.

I hope you enjoy this and do contact me if you would like to know more about my work.

 

 rogerfoxwell.therapy@gmail.com    www.rogerfoxwell.co.uk

 

Two most important things to start a hypnotherapy session

Are “Breathing” and “Looking” the two most important things to start a hypnotherapy session?

When arriving for a therapy session the main thing on our mind is the uncomfortable feelings we have been experiencing. After all we are there to resolve those issues. Whether it is stress, anxiety, depression, panic attacks or a phobia these are the problems we want to solve.

But are they the issues we should work on first? Or are we missing other equally important areas that would be better to start with. Therapy Session

If we think about it there are two things that are happening constantly in our lives and certainly without one of them we would not even have a life.

They are looking and breathing. And put like that we begin to realise the importance of this. Because, if I am not literally and metaphorically “looking in the right place” then I am inputting “faulty” information in my body and mind.

Also if I am in a high state of tension and I am not breathing correctly it will be extremely difficult to bring that tension down. My breathing will be reinforcing the pattern of stress and anxiety.

So I regard working on breathing and “where and how we are looking” to be the foundation we must set in place first. This makes the rest of the work so much easier. Our language is peppered with metaphors around this. How many times might we say “things are looking up”, “I’m feeling a bit down” or something “took my breath away”

As the book title by Barbara Hoberman Levine and Bernie Segal says

“Your Body Believes Every Word You Say”

For further information about One to One sessions in Glasgow UK or for International Sessions Online please visit

www.rogerfoxwell.co.uk or email rogerfoxwell.therapy@gmail.com

How to help cure the yips, the bow shakes, performance stress with hypnotherapy and EFT

This is a post for anyone struggling with the yips in golf, snooker etc, for musicians with bow shakes or lip control issues. Also darts players who can’t let go of the dart and in fact any high performance skills where the messages from the brain to the body seem to have broken down for no apparent reason.

I have worked with pro golfers, world class snooker players, professional footballers and all levels of players and performers in the amateur world from tennis and bowls to darts. I use a range of unique therapeutic and practical techniques To help professionals and amateurs fine tune those subtle but important movements that make all the difference between success and failure. Yips

So some information on my background and how use my own performing experience to help clients in many professions get their very best performance results on a daily basis

I have been working as a therapist for 25 years but my first career was as a professional orchestral violinist and that helped me gather a great deal of first hand experience of the joys and the stresses and strains of performing with top orchestras in concert halls all over the world. As musicians know, once you’ve played that note you can’t go back and, at the same time you’ve still got to keep up!

As with any skill both professionals and amateurs will experience the pressures of performance appearing just when they don’t need it. That final putt on the last green, potting the black, hitting the bulls eye etc. Unfortunately these are times when a seemingly hidden force can suddenly throw all the hours and months of perfecting our skills right out of the window.

So this led me to putting together and developing a programme that would help performers in virtually all areas use their skills and confidence to their highest standards and avoid old doubts and worries getting in the way of their technical abilities.

Over the years I have extended the range of techniques available and here are a few pointers and a short resume of how I help clients untangle what was once a pleasurable experience and smoothly executed movement that now feels almost completely uncontrollable. By putting the performer back in the driving seat emotionally and physically they can get back to enjoying the skills and pleasure they deserve from their chosen profession or hobby

I generally start with clearing old blocks and past experiences that will very likely be contributing to the issues. To do this I use light hypnosis to help the unconscious “do the work” since it tends to know a lot more about what’s going on than our conscious mind does.

Emotional Freedom Technique (tapping on acupressure points whilst verbalising the problems and releasing them) is also a very powerful way to clear issues from the past that are still connected to our nervous system. Tapping on acupressure points, where an acupuncturist would put a needle in, allows the brain and body to unravel intrusive messages from brain to muscle and rebuild a smoother, stronger and healthier connection that relates to the standard of performance we would expect.

Knowing the best way to breathe and how to control the heart rate and oxygen levels in the body is vital for to achieve best results. Being able to breathe, in a controlled and relaxed manner is vitally important and even more so when we are in a high tension situation.

Just taking a “deep breath” won’t hack it. This is likely to be counterproductive especially if we start our breathing into the upper chest and lifting the shoulders. Deeper and controlled diaphragmatic breathing which allows the diaphragm to move down on the in breath and filling the ribcage and chest with air naturally is the way to help the whole body achieve a good performance mode.

Generally in stress situations muscles are literally “fighting each other” for dominance which plays havoc with our putting or a being able to draw a snooker cue smoothly back and forward.

To get the correct muscles to operate fluidly in the right order a relaxed but heightened awareness is used visualised in hypnosis or a light trance. We spend most of our time in some sort of trance but giving the ourselves the option to choose our trance is giving ourselves command of the situation.

I have purposely made my work so that we can make complex changes with simple body and mind changes. That way most of the exercises I offer are available to practise immediately on a daily basis in our everyday life. For instance we are looking through our eyes all day, we are using our sensory perceptions all day, we are breathing all day. If we start practising the controlling of our fine tuning and awareness of our actions and the correct sequencing of our breathing then we are laying a solid base for the results we are looking for.

How Hypnotherapy can help Tinnitus

Tinnitus is an extremely debilitating experience that for many people takes over virtually every moment of their life. Tinnitus can be triggered from a physical source (e. g. loud noise) or an emotional source that we may not even remember or recognise.

If you are suffering from tinnitus I don’t need to tell you how uncomfortable the experience is and I had personally suffered from Pulsatile Tinnitus (hearing the sound of your own heartbeat in your ears) for a long time before using my experience as a therapist to virtually eliminate it altogether.

I had, in the past, read how hypnosis could help with tinnitus but felt there were too many gaps in the information presented. At the time this did not convince me that it would necessarily help most people be able to improve their experience on a long term basis. Tinnitus

However one of my favorite points of interest that I have been working for a few years now is the brain’s natural ability to rewire itself. Neuroplasticity. This had regularly helped many of my clients experience powerful relief from pain issues that the medical profession had been unable to help them with.

IMPORTANT. Always check any physical issues with your medical professional first

This brought me to the point of understanding how similar the tinnitus problem was and that the tools to help it were already available. Hypnosis helps the body and mind relax and this is a prerequisite step towards changing the old neural patterns and pathways that have “crowded out” every other response.

Simply the brain has been sending out danger signals that are remaining switched on when the danger is past. Although the body has in fact healed, the old neural pathways are left open. It became obvious that an important part of the therapy would be to encourage the brain to safely switch off the “danger” signals that were no longer needed.

Tinnitus is certainly not something we just have to put up with but it is something, using modern therapy techniques we can, subtly adjust our feelings and relationship with. Many people have found that we do not have to “just live with it”. And now they have the freedom to live without the continual distraction of tinnitus in their heads and in their lives.

For more information and how to book a one to one or online session please go to www.rogerfoxwell.co.uk

Covid, Hypnotherapy and Health Anxiety

Since Covid spread around the world Health Anxiety is probably even more prevalent than ever before. However obsessive worrying about one’s health is nothing new and nothing unusual.

But it can easily turn into an obsession that takes over one’s life. Continuously checking Google, worrying, looking for confirmation from friends, if these habits and more are taking over your life then it may be time to take a step back and ask Health Anxiety

yourself if you are not becoming obsessed with your health in an unhealthy way.

Of course it is important that our first step is to get good medical advice and look after ourselves physically and emotionally. Unfortunately continuous worrying about one’s physical health for no apparent reason is not going to help our mental health. This worry will negatively impact both our mental and physical health and it will certainly diminish the pleasure of our own life.

Bringing down the anxiety around this issue will actually enhance the body’s natural resources to keep healthy and to heal. It will also open the door to getting out of the negative loop we have made for ourselves.

How best to do this?

Hypnosis is renowned for it’s ability to help us relax deeply and rapidly. Being able to relax is of prime importance and hypnosis can be learned very quickly and effectively.

Hypnotherapy can give you the tools to help move your mind away from negative circular thinking very rapidly. It is also very effective in helping releasing any past material that may have contributed to this “not so merry go round” of obsessive thinking.

I also use Emotional Freedom Technique and EMDR which are powerful techniques in themselves to help clients release old thoughts and habits, bringing them back into a much more balanced way of thinking and feeling about things.

Don’t get stuck and overwhelmed with worry when you can take this issue back into your control far quicker than you may have imagined.

Find yourself an accredited hypnotherapist to help you turn this around.

For more information about my One to One and Online sessions please email or call and we can discuss how I can help

rogerfoxwell.therapy@gmail.com   07970218451  0141 571 1138