What exactly is the Alexander Technique?

The Alexander Technique (AT) is a set of principles found in nature, in vertebrates, by FM Alexander some 150 years ago.  He was an actor who developed voice and breathing difficulties which were blighting his stage career in Melbourne, Australia.

Through months of careful self-observation, he noticed a subtle and strong set of habits which meant that he was unconsciously interfering with his breathing.  He also pulled his head down which scrunched his spine – which meant his voice box couldn’t work properly either.  One habit was interconnected with the others.

After countless experiments to see what worked and what didn’t work – he came up with a reliable and efficient system to change his thinking habits, which in turn changed his reactivity, posture, and movement habits.  This completely transformed his breathing and voice and stamina too.  In his time, he was called The Breathing Man.  This is what is now known as the Alexander Technique.

The truly remarkable things he realised are how interconnected we are.  How our head movement affects our spine.  If our spine is out of kilter, this affects the support structure for locomotion, and our limbs, breathing and voice – everything!

The simple system he devised can be shown in the following 5 step system :  

  1. Observe
  2. Stop
  3. Think
  4. Choose
  5. Act

1. Observe what is going on now? – in your body, in its relationship with the environment (eg chair) and in relationship with ourself (one part to another)

2. Stop – don’t do anything directly.  The Technique requires us to Stop, or wait in order Not to do our habit.  This is a crucial and tricky step as we may be impelled forwards by our wish to complete a task or movement regardless of the route we take.  

3. Think – a very specific and subtle form of thinking which encourages ‘all of us’ – our body, mind and emotions – to unclench, release, be free, look for ease and to take up our full size and shape.  And to do these whilst we go about our daily mundane movements as well as highly skilful and stressful ones.

4. Choose – Having done these preparatory steps, there is always a choice – fundamentally 1 of 3 options…

  • Carry on with what you were going to do
  • Do something different
  • Do nothing

5. Act – carry on with steps 1-4 whilst taking action!

These 5 steps are based on principles found in nature, when the circumstances and environment are easy and healthy.  The brain work now is to consciously choose these steps, this path, consistently regardless of what life throws at us.  We can relearn how to manage ourselves and pave our way to resolve pain, find easier movements and have more stamina for a more fulfilled life.

Each and every one of these steps is a skill to learn and master in itself.

Each one is specific. And needs to be done one after another.  And all at the same time.

Alexander was an extraordinary man to have discovered these interconnected steps and set out the principles and steps for us.

I have benefited hugely from direct hands-on guidance and online work too.  An experienced teacher can help show us more of ourselves and explore the parts which we hide from ourselves.  By their very nature, habits go under the radar.  We often only see the symptom of the hidden habit. 

It can take courage and consistency to overcome our usual ways of doing things and guidance helps us to stay on the path, stay the course and find incredible new resources and easier possibilities for a more pleasurable life.  This is where guidance and support of regular sessions with an AT teacher is invaluable.

The Alexander Technique …

  • is not a treatment, you do not lie down and go to sleep and get ‘done to’.  Best to be awake, alert, relaxed and engaged.
  • is not massage or manipulation.  If we are in-person then yes, I will ask to touch you and guide you, show and advise you.
  • is not exercise.  It is not physiotherapy – though I love to help people do their exercises in a way which brings a quality of attention and global body-mind awareness for best results.

So, what is it?

It is a form of re-education.

Presumably you know how to sit, stand, walk and write etc.  Any activity we do can be done well, or poorly and can be improved.  Our habits are developed out of the best knowledge we have at the time and take into account the circumstances and resources we had at the time.  These habits can be hugely beneficial or a bit off-key.  They may need an update, upgrade or complete overhaul.  

I meet everyone where they are and as they are, and work on the next piece of work that we can do today.

Since we are humans with habits, life-experience, aches and pains and aspirations – I take into account the whole person.  Emotions, mind, energy, activities, injuries, and longings.  All together.  I pride myself on creating a safe space to explore new paths and possibilities.

The work is fascinating.  If you are prepared to change your mind and body, then we can work together to help resolve pain and get you moving to the best of your ability.

If you have any questions, please get in touch by email lucy@lucyascham.com or book a free 15 minute consultation by phone using this online calendar Book my free 15 minute chat with Lucy

Written by Lucy Ascham, Body & Soul Energy Expert

Book your free 15-minute consultation today

What My Clients Say

“No pain in the night, no pain when I got up, no pain when I went for a run and no pain now! It’s much more than I expected, thank you! "


"It is as though I have been gifted an entirely new lens through which to view human behaviour, and it is a lens of compassion and empathy like no other. Due to this, I have been able to come to terms with the way my family operates, which has proven to be a great relief. I would definitely recommend working with Lucy. She held such a safe space for me and my vulnerability with great compassion and authenticity."


"Using these techniques has helped me reduce the day-to-day tension I’ve developed over a lifetime of anxious habits and hypersensitivity. It’s been amazing to re-learn how my body works, and how to swap out the survival mechanisms that got me so far, for habits more in keeping with how my body is happier to work."

Alex Booer

“I’ve been doing the Alexander Technique with Lucy over the past few months and my posture has improved enormously. I have a greater awareness of how my body functions and can recognise the signs of when I’m falling into bad habits."

Paul Tolton, Actor

"I feel present. Nice to feel here, not racing ahead. I have a more measured, calm approach. I’m less reactive and am learning to look after myself and choose my responses.”


"I had a traumatic accident a few years ago. After you ‘wriggled’ my head it felt weird – and really good. I could walk evenly for the first time in years!! I’m making friends with my body.”

Zoe, Singer

"I have been happily surprised and have learned a lot about how my muscles and spine behave when I let them. I rapidly realised that AT is not in the least pseudoscience, rather it teaches one to be aware of how the body is holding itself."

Julian Davis, Retired Professor of Medicine & Pianist

"I've just had two enjoyable and useful sessions with Lucy on Zoom. I had been doubtful about how it would work but I was pleased with how it went. Of course, nothing is as good as face-to-face but we are where we are and this was great and has helped me to progress as I had hoped. Thank you. Looking forward to the next ones!"


"Lucy's sessions are amazing. Her unique blend of skills helped me have good posture without effort. Before this, I had seen many physiotherapists and osteopaths, but the pain kept coming back within a few weeks. Even after my first session with Lucy, the difference was so clear that my friends commented on it. After several months, the effects are being maintained with her support."




Click below to start a WhatsApp chat with Lucy.

× How can I help you?