What is the Alexander technique?
The Alexander technique is a mindfulness and re-educational method. It identifies habit and reaction patterns and teaches you how to work with your mind and body to change how you react to stimuli.
The Alexander technique works with the nervous system, the physical startle pattern, and the fight–flight, freeze, and fawn stress responses (which affect bodily alignment) to retrain unconscious habits and reactions. It can be applied to everything you do.
The Alexander technique focuses on the how and gives us agency to improve how we respond to life and its stressful demands. It focuses on:
how you are thinking and reacting
how you are moving your body
how you are approaching your body and your whole mind–body self
how you put what you learn into action.
The physical startle pattern (fight–flight stress responses) seen very clearly in animals. Credit: pasunautre.com
What happens in Alexander technique sessions?
Alexander technique sessions are lessons rather than treatments. They are taught one to one and are tailored to each person. In lessons, as an Alexander technique teacher, I use verbal instruction and feedback with gentle hands-on adjustment to teach you as a client (or ‘student’) about your startle pattern and stress responses and make you aware of your unconscious habitual mental and physical reactions to certain stimuli.
You are taught to stop (or ‘inhibit’) these habits and reactions. You also learn to use the Alexander directions to direct your body, particularly your head–neck–back alignment, to prevent misuse of your whole self (both mind and body) as you respond to stimuli in your environment.
Alexander technique lessons usually involve bringing about changes in the habitual ways you hold and live in your body and retraining basic movements (such as standing, sitting, and walking) and some table work as ways to retrain reactions and relieve and prevent pain and tension in your body. We can also work with particular activities or situations that cause you tension, anxiety, and stress (eg, playing an instrument or performing in public). You are then asked to apply what you have learnt in your daily life.
Maria working on an Alexander technique student
What happens as a result of attending Alexander technique lessons?
The combination of stopping habitual reactions (which often involve unnecessary tension and doing more than needed) and using the Alexander anti-stress directions brings about more efficient use of the body and more mindful responses to stressful stimuli. With practise and increasing experience, these tools can be applied to how we respond to stressful situations across our lives (eg, in relationships or work situations).
Over time, applying the Alexander tools of ‘stopping’ and ‘directing’ slowly calms a person’s nervous system and enables increased emotional balance (affect regulation), clearer thinking, and improved use and coordination of the entire body. Pain tends to lessen and many physical conditions tend to improve or subside. People who use the Alexander technique in daily life also tend to find themselves calmer and happier and leading more productive lives due to their more conscious and mindful responses to stress.
Learn about the potential benefits of Alexander technique and who can benefit.
Interested in learning more? See how the Alexander technique was discovered and how it works.
Find out about the scientific research into the Alexander technique.
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