Extracts from a presentation by Kate Trafford Imagine being able to activate three key "switches" that will flick you between your "fight or flight" stress response and the "relaxation response". What a benefit it would be to condition yourself to switch easily between these two modes, paving the way for feeling calm and positive in a wide range of situations - including driving lessons / tests. And how delighted will you be when you discover that you can also use these skills to recover quickly when things don't go according to plan?!

• Lengthen your exhale
• 1:2 (or greater) ratio of inhale:exhale
• Attention to air in nostrils to relax diaphragm

• Focus on a spot / flickering flame / favourite image / symbol
• Expand awareness out - seeing out of corners of eyes
• Allow eyes to close
• Visualise the "tangerine", 6-12 inches from back of head

• Ideally begin speaking aloud, then allow to go "internal"
• Speak slowly, allowing the "mmmmm" to resonate
• Affirmation sequence ("I am relaxing", "I am peaceful", "I am safe", "I am aware", "I am ready for my test" etc.
• Reduce to "I am"
• Reduce to "I"
• Release auditory cue and experience the silent Observer behind the "I"

Consistency is the key to benefiting fully from this process. Just 5 minutes a day of practice can have profound beneficial effects. If you can practice more frequently even better. And extended sessions of around 20 minutes are a blissful experience of going even more deeply ... into being ... all of who you are!