Use the cancellation procedure to end sessions safely

Always formally "cancel" the AT state before returning to activity — skipping this can leave you drowsy and disoriented.

Why it works

AT induces a physiological state that resembles presleep: muscular relaxation, peripheral vasodilation, altered awareness. Abruptly standing up or returning to activity from this state can produce dizziness, disorientation, and hypotension. The formal cancellation procedure (firm arm movements, deep breath, open eyes) reverses the induction systematically and prevents the vascular pooling and alertness impairment that rushing out of the state produces.

How to do it

1. At the end of the session, do not simply open your eyes and stand.
2. Make firm, deliberate movements with both arms: extend, flex, make fists.
3. Take two deep, energizing breaths.
4. Then open your eyes and sit for 30 seconds before standing.
5. Never skip this when practicing before driving, working with machinery, or other tasks requiring alertness.

Evidence

The cancellation procedure is a standard clinical requirement of AT practice, included in Schultz’s original protocol and in all clinical training guidelines. The physiological rationale (reversing vascular pooling) is consistent with what is known about transitioning from deep relaxation states. (clinical)

Systematic studies specifically on cancellation outcomes versus no-cancellation are not available; the procedure is universal clinical practice in AT rather than an isolated experimental finding.

Common mistake

Treating the cancellation as an optional formality and getting up quickly — which is the most common way AT practitioners experience dizziness or post-session drowsiness that makes the technique feel impractical.