"During a very stressful family situation I used the Chill Out techniques. Afterwards I was able to sleep much better. Before, I would have stayed awake all night feeling very anxious. Since using these these techniques, it's easy for me to feel much more present in my body and really have a restful night".
Marisa Toldo - Architect.
"The 16-muscle relaxation is a great tool which helps me face each day in a relaxed but focused way!
Ingrid Hübscher - Filmmaker.
"After doing the program I feel more relax, present and clear minded. It helped me to turn my mind off FINALLY! It's the hardest thing to do!".
Jobina Bardai, Life Coach & Miracle Mentor
"Rakel's Chill Out Program is a brilliant source of regeneration. Her voice radiates soothing properties, at the same time transferring confidence. Rakel presents Jacobson's progressive relaxation therapy in a way that I can easily apply it to a busy daily routine. It does not matter if I have only five minutes or twenty. The different versions; 16, 8 and 4 muscle group programs allows one to customize the exercises based on time restraints. I strongly recommend Rakel's Chill Out Program to all of my clients".
Laurie Reinke, Birth and Postpartum Doula
"I found this program to be very helpful. Especially on Sunday nights to help calm me down before the start of a hectic work week. Sundays are always very anxious times for me and I usually have trouble sleeping as well. After doing this program it helped me relax, sleep and have more energy on Monday morning. Which is huge for me."
Melisa Davis, Owner of Mad for Vintage
16 Muscle Group Progressive Relaxation
✓ Downloadable 20-minute audio guided with the 16 muscle progressive relaxation that will walk you through a complete muscle tension release. After this you will feel tension free and refreshed. This is the foundational module. Through it you will learn how to precisely detect where is the tension in your muscles and how to deeply chill out.
✓ Video on how to use the relaxation.
8 Muscle Group Progressive Relaxation
✓Downloadable 13-minute audio guided with the 8 muscle progressive relaxation that will walk you through a complete muscle tension release.
✓ Video detailing how to do the movements and make the best use of this relaxation.
- Now that you have worked in detail with your muscles, in this second module you will learn how to work with new larger groups of muscles. It will allow you to relax in almost half the time. This is my favourite one.
4 Muscle Group Progressive Relaxation
✓ Downloadable udio guided with 4 muscle progressive relaxation. It's shorter length will not reduce its positive impact on your body, mind and emotions. This is an ideal relaxation to do sitting down at youer office, or when you are on the run.
✓ Video on how to use this relaxation
In this third module we work re-grouping the muscles in only four groups. It's effective and simple. And after only 2 minutes you will see results.
Chill Out Breathing Technique Guided Video
In this fourth module you learn how to breath properly and stop suffocating yourself daily. This is more than a diaphragmatic breathing technique. It will teach you how to use your breath to shift your nervous system from stressed to chilled in a matter of seconds. You will learn how to calm your breathing rhythm so that all your systems (digestive, lymphatic, nervous, respiratory, endocrine, cardiovascular, lymphatic, urinary, reproductive and muscular) improve their performance.
Chill Out Visualization Video
This visualization will help you take your attention from the problem -and the anxiety that it creates- to the ideal outcome that you want. I do it at least once a week when I'm lacking confidence about an outcome. It always works. It always opens the way for clarity and new solutions.
Rakel Sosa Women's Health Author, Founder of the Chill Out Revolution
Rakel teaches multi-tasking working women how to transform negative stress into their best creative fuel. So they can become fully present and enjoy all fronts –kids, partner, work, friends and hobbies– and not burn out while trying. She uses her experience as a mother and as a war journalist (almost the same thing!!!), combines it with her tools as a certified stress management coach, breath-work healer and meditation teacher, adds a sprinkle of her latino partying flavour, and with all of that, she helps women to move from chronically stressed overwhelmed and exhausted, to simply chilled out - thrilled.
Is there any other way worth living?
Rakel Sosa is Certified with the National German Stress Prevention Coach diploma, specialized in Progressive Muscle Relaxation, Autogenes Trainer, Breath-work instructor and Meditation teacher.