Article: For desensitization to be successful, you must be able to relax yourself when you feel afraid. You will need to learn a relaxation technique that works reliably for you every time before beginning a desensitization regimen. Practice these when you are not feeling stressed or anxious so you can focus on the process and which one works best for you. Breathing is an important part of any relaxation technique, so it is helpful to learn basic breathing exercises, regardless of which technique you decide to use. Breathe in through your nose and into your belly — you should feel your tummy rise as it fills with air. Then exhale through your mouth. It may help you to count to five with each inhale/exhale. This technique uses both your imagination and an awareness of your body to help you feel calm.  Think of a word, phrase, or image that makes you feel peaceful. Repeatedly imagine this word, phrase, or image. Focus on slow, controlled breathing while you think of the word, phrase, or image. Using this method, you work on tensing and relaxing muscles and developing an awareness of your muscle tension.  Start by flexing the muscles in your toes. Hold for five seconds. (Some people find it best to start at their toes and work toward their head, but others find that the reverse works better. Pick whichever works best for you.) Consciously relax your toe muscles for 30 seconds. Work your way upward until you reach your head. Visualization helps you create very vivid mental pictures that you can call up later. Remember to do your deep breathing as you visualize.  Think of a peaceful place. Observe everything about the place. What does it look like? What colors do you see? Imagine how all of your senses feel in this place. What can you smell? Are there any noises? Practice it often so that you can do it without thinking hard about it. It’s okay to choose more than one, but be sure that you can consistently use the techniques to make yourself feel calm and relaxed.  Keep in mind that if you have a history of serious psychological issues, it may take  you a long time to learn a relaxation technique. If practicing a relaxation technique causes you distress, stop and seek assistance from a mental health professional. You will want to be able to use it at a moment’s notice when you start desensitization.

What is a summary?
Experiment with different relaxation techniques. Try autogenic relaxation. Practice progressive muscle relaxation. Attempt visualization. Choose the relaxation technique that works best for you. Practice your chosen relaxation technique daily.