Relaxation Technique
The following relaxation techniques can help relieve the tension and
anxiety that often accompanies your respiratory difficulties. This anxiety
can even make you feel worse. By learning to relax your mind and body,
you may feel better, and you will be decreasing the amount of oxygen that
your body needs.
- To begin, lie down on a comfortable surface and place pillows under
your head and knees. If you are more comfortable on your side, use pillows
under your head and between your knees.
- Relax
- Lie quietly in a comfortable position. Take a slow deep breath through
your nose. Hold the breath for several seconds; purse your lips, and
slowly exhale. Relax.
- Take another deep, slow breath through your nose. Hold your breath
and pull your toes towards your head and tighten your leg muscles (no
longer than a count to 3). Feel the tension. Purse your lips, exhale
slowly and relax your legs. Relax.
- Take another deep slow breath through your nose. Hold your breath
and tighten your arm muscles. Feel the tension. Purse your lips, exhale
slowly and relax your arms and hands. Relax.
- Take another slow, deep breath through your nose. Hold your breath
and bite down as hard as you can and tighten your jaw muscles. Feel
the tension. Purse your lips, exhale slowly and relax your jaws. Relax.
- Take another slow deep breath through your nose. Hold your breath
and lift up your head and tighten your neck muscles. Feel the tension.
Purse your lips, exhale slowly, let your head rest back on the pillow,
and relax your neck muscles.
- Lie still and enjoy the relaxed feeling you're experiencing. You should
do this relaxation technique several times a day, even if you do it
while sitting in a chair.
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