If you've heard of the Alexander Technique, there's a reasonable chance you associate it with actors, musicians, or people with bad backs. That's understandable – those are the circles it's most often discussed in.
But I came to the Alexander Technique for a different reason. Working in business – and later as a partner in a family company – I knew what it felt like to be under pressure and not quite feel like yourself in high-stakes situations. I was drawn to the Technique because of what it offered around stress, confidence and the way we hold ourselves under pressure. When I experienced it, something shifted.
I trained at the Alexander Technique Training School (ATTS) in London, have been teaching since 2017, and combine the Technique with CBT in my work with clients. So let me explain what it actually is – without the jargon.
So what is the Alexander Technique?
The Alexander Technique is a method of becoming aware of how you use your body and mind in everyday life – and learning to do both with less unnecessary effort and tension.
The key word there is unnecessary. Most of us carry a significant amount of tension that we've accumulated over years, often without realising it. The tightening in your shoulders before a difficult meeting. The held breath when you're anxious. The way your whole body braces when your phone rings with a number you don't recognise. These aren't random physical quirks – they're habits. And habits, once we become aware of them, can be changed.
The Technique teaches you to notice these patterns and, crucially, to pause before reacting automatically. That pause – what Alexander called inhibition – creates space for a different, freer response.
What first struck me about the Alexander Technique was how it addressed the relationship between thought and tension. I'd always assumed tension was something that happened to me. The Technique showed me it was something I was actively doing – and that I could learn to stop.
Where did it come from?
Frederick Matthias Alexander was an Australian actor in the 1890s who developed a recurring problem with his voice. Doctors couldn't find anything wrong. So he did something remarkable: he set up a series of mirrors and watched himself perform.
What he noticed was that just before he spoke, he unconsciously contracted his neck and pulled his head back and down. This subtle tension was disrupting his whole coordination – and eventually his voice. When he learned to stop doing it, the problem resolved.
More than that, he found that this pattern – of unnecessarily bracing the head, neck and spine – was something most people do in response to any kind of demand or stress. And that releasing it had effects far beyond voice and posture.
He spent the rest of his life developing a method for teaching others to do what he had discovered himself.
What actually happens in a session?
This is often what people are most curious about – and most surprised by.
A session is a one-to-one lesson, usually lasting around 45 minutes. There are no exercises to do, no positions to hold, and nothing to strain. You remain fully clothed throughout.
Your teacher will work with you through simple, everyday movements – sitting down, standing up, walking. Using gentle hands-on guidance alongside verbal instruction, they help you notice where you're holding tension and how to release it. There's a particular focus on the relationship between the head, neck and spine, which Alexander identified as central to how freely the rest of the body moves and functions.
There's often a period of lying down – semi-supine, with knees bent and the head supported – which is a remarkably effective way of allowing the spine to decompress and the nervous system to settle.
People often leave their first session feeling lighter, calmer and more spacious than when they arrived – and a little puzzled about exactly what just happened.
What does this have to do with stress and anxiety?
More than most people expect.
When we're stressed or anxious, the body responds with tension. Shoulders rise. Breathing becomes shallow. The jaw tightens. The whole system goes into a low-level state of alert. This isn't a metaphor – it's a measurable physiological response.
The problem is that for many of us, this response becomes the baseline. We stop noticing it because it's always there. We assume that feeling tense is just how we are.
The Alexander Technique works precisely at this level. By developing awareness of how tension accumulates – and by practising the habit of releasing it before it builds – it gradually resets what the nervous system considers normal.
The effects I see in clients, and that I've experienced myself, include:
- A greater sense of calm and groundedness in stressful situations
- More natural, easier breathing
- Reduced physical tension in the shoulders, neck and jaw
- A greater capacity to pause before reacting – which has obvious benefits at work
- Improved confidence and presence, particularly in meetings or conversations that feel high-stakes
A note on evidence: There is good clinical evidence for the Alexander Technique's effectiveness with chronic back pain and Parkinson's disease. For anxiety and stress, the evidence base is smaller but growing. What I can speak to from two decades of practice is the consistent pattern of change I see in people who engage with it seriously.
How does the Alexander Technique fit with CBT?
This is where my work is a little different from a conventional Alexander teacher or a conventional CBT therapist.
CBT works at the level of thought – helping you identify unhelpful patterns of thinking, examine the beliefs underneath them, and gradually build more useful responses. It's an evidence-based approach with a strong track record.
The Alexander Technique works at the level of the body – helping you notice how stress and emotion register physically, and developing the awareness and skill to release that tension rather than accumulate it.
In my experience, these two approaches are genuinely complementary. Cognitive insights land differently when the body is less braced. And body-based awareness gives CBT work a physical anchor that makes the changes more durable.
If you'd like to understand more about how I combine the two, you can read more about my approach to somatic cognitive therapy.
Who is the Alexander Technique for?
In my practice, the people who tend to get the most from it are those who:
- Experience work-related stress or anxiety that feels physical – tension, shallow breathing, a sense of bracing
- Struggle with confidence, particularly in professional settings
- Feel a persistent underlying tension that they can't quite explain or shift
- Have tried purely cognitive or talk-based approaches and felt something was missing
- Are curious about the connection between how they think, feel and move
You don't need to be an actor or a musician. You don't need back pain. You need to be willing to slow down and pay attention – which is harder than it sounds, and more rewarding than most people expect.
Frequently asked questions
How many sessions do I need?
Most people start to notice something meaningful within the first two or three sessions. A more solid foundation usually requires ten to twenty lessons. Unlike some therapies, the Technique is something you gradually internalise – so the goal is to need your teacher less over time, not more.
Is it like yoga or Pilates?
It's related in spirit – all three involve body awareness and mindful movement – but the Alexander Technique is distinct. There are no poses to hold, no sequences to learn, and no physical exertion involved. It's closer to a form of re-education than an exercise practice.
Can I learn it online?
Yes, though in-person work has advantages, particularly in the early stages when hands-on guidance is helpful. I offer both.
Is it suitable if I'm already in therapy?
Absolutely. Many of my clients work with the Alexander Technique alongside other forms of support. It tends to complement rather than conflict with other therapeutic approaches.
What's the difference between the Alexander Technique and somatic therapy?
Somatic therapy is a broader term covering various body-based therapeutic approaches. The Alexander Technique is one specific method within that landscape. In my practice, I draw on both, as well as CBT, depending on what a client needs.
Interested in finding out more?
I offer an initial consultation for anyone curious about whether the Alexander Technique, CBT, or a combination of the two might be useful for them. There's no obligation, and it's a chance to talk through what you're experiencing and what kind of support might help.
You're welcome to get in touch or book a free consultation directly.