|
Progressive Relaxation
Release Muscles Tension After Asthma With Progressive Relaxation!
|
Progressive relaxation is one effective technique for relaxation
and reducing anxiety. It is Edmund Jacobson, a physiologist and
psychologist from America, who introduce it on 1930s.
Progressive relaxation works by relaxing muscular tension, which
in the end will also relaxing mind and soul.
Since anxiety appears from muscular tension, you can reduce
anxiety with progressive relaxation technique which include
tensions and relaxation of some muscle groups all over your body
in a sequential pattern. After some development, progressive
relaxation can now be used for reducing some anxiety problems
from asthma, hypertension, insomnia, and ulcers. |
How to perform progressive relaxation
|
Find a very quiet place, free from any distraction, and wear
loose fit clothes to do the progressive relaxation technique. If
you do it yourself, you should memorize the following steps
before doing the exercise. Or otherwise, if you do it with a
friend, your friend can read these steps while you practice it,
and after that you can do the same for your friend.
6 Steps of Progressive Relaxation
Step #1
Lie
down on your bed or on a mat. Close your eyes, and empty your
mind. Take a slow and deep breath until the air fills your
abdomen. While exhaling, imagine that you are releasing all the
tensions from your body. Feel that your muscles become heavier
and your body is comfortably drowned onto the bed/mat. Repeat
this step few times before continuing to step #2. |
|
Step #2
Focus your
mind on your legs and calves. Pull your toes to point up to the ceiling.
Stretch your legs and calves muscles as far as you can without hurting
yourself. Hold that position for several seconds. Now lose your muscles,
and notice how good it feels to release the tension.
Step #3
Now focus
on your thighs and buttocks. Contract all the muscles on those areas by
pressing your heel down the floor. Hold the position for several seconds
before releasing it. Notice again how relaxed your muscles are now.
Step #4
It’s time
to move the focus on your chest and abdomen. Take a deep and long breath
while contracting all muscles around chest and abdomen. Hold your breath
for several seconds, then exhale and relax. When inhaling, notice that
the air will fill all your lung and lower abdomen; and when exhaling,
imagine that you release more tensions from your body with your breath.
Step #5
Focus your
mind on your arms and hands. Raise your arms in front of your chest.
Contract all the muscles from shoulder to your finger tips. Hold for
several seconds before releasing it and get relaxed. Imagine how your
tensions flow out of your finger tips while your blood flowing back to
your arms.
Step #6
Last but
not least, focus on your neck and shoulders. These are where most people
bear their stress and tension on. Stretch your shoulders as far as you
can to your back, and contract all your neck and shoulders muscles. Hold
for a moment, then release it and relax. Imagine your neck and shoulders
lose and you feel the warmth of energy flow to it.
So, next time you feel tensed
after or during an asthma symptoms, you can try this progressive
relaxation to release your muscles tension.
Progressive Muscles
Relaxation Resources
|
Progressive Relaxation and Breathing (Relaxation & Stress Reduction) (Audio CD)
This audio program presents a complete introduction to the
Jacobsen technique for progressive deep muscle relaxation. It
offers simple breathing exercises to help you turn stressful
feelings into a vanishing memory. You will also discover Yoga
breathing techniques to help you relax or build extraordinary
energy when you need it most.
Based on the exercises and
techniques in The Relaxation and Stress Reduction Workbook,
the go-to guide for stress reduction and total relaxation. |
 |
|
Progressive Relaxation & Autogenic Training
The ability to relax your body and calm you mind is necessary
for health and well-being. This recording helps you discover
your capacities for relaxation and inner calm.
Progressive Relaxation promotes
mind-body awareness and the deep relaxation of muscles through
out your body. This recording guides you to gently contract then
relax different muscle groups. It concludes with awareness of
your entire body resting in a state of relaxation.
Autogenic Training promotes states
of deep relaxation through the mental repetition of key phrases.
"My right arm feels heavy and warm" is an example of an
autogenic phrase. This recording guides you to repeat several
autogenic phrases to achieve relaxation and inner calm. It
concludes with awareness of your entire body resting in a state
of relaxation. |
 |
|
Progressive Muscle Relaxation: 20 Minutes to Total Relaxation
The music and narrative voice are extremely soothing and the
instructions are easy to follow. I have incorporated listening
to this CD into my bedtime routine and I am also listening in
the late afternoon before the, "witching hours"! Result- longer
periods of sleep and the ability to quickly return to sleep
after awakening AND much more energy in the late afternoon when
I need it!!
I am using this mostly for
insomnia, but also just to help me relax during the day. It is
very helpful as a technique, and I really like the music on this
CD in particular- its soft background music and not too much,
not too new agey. this is really a great product. |
 |
To get more resources on
natural cure for asthma, you can go directly to my online
1st Asthma Store.
If you like this article, share it with your friends...
|
|
|
 |
|
|
|
|
Other Natural Asthma Cure Methods :
Herbal
Therapy
Herbal therapy has been used
to relief asthma symptoms and to prevent further complications. Learn
plants that are useful for asthma!
Homeopathy
Homeopathy has been accepted
as a natural cure of many diseases, including allergy (especially hay
fever) and asthma, as it is safe and do not cause any addiction. Learn
more about homeopathy principles to cure diseases naturally.
Nutritional Therapy
Nutritional Therapy
has been one of the most important naturopathy methods, as
conventional medical world realize now
the best strategy to maintain health is by having a good diet.
Tissue Salt Therapy
Learn how to use salt therapy, tablets contain many minerals, to treat
your asthma.
Aromatherapy
Aromatherapy has been famous lately as a natural way
to solve many health problems. Essential oils can help many health
conditions, including asthma.
Acupuncture
Learn how this ancient Chinese remedy method, by inserting and manipulating
fine needles into specific points of patient’s body, can treat your
asthma.
Reflexology
Reflexology is a healing therapy that works by stimulating the existing
reflex zones in your body. Learn more about how reflexology can
help asthma patient to breathe more easily and naturally.
Buteyko Method
Learn more about Buteyko, breathing pattern, and hyperventilation that
can lead to asthma and many other diseases. And learn the right way to
breathe!
Return to Natural Asthma Cure
* To publish this article in your website, please
send an e-mail through the Contact Me page*
More Asthma important articles to read :
What
is Asthma?
Getting
to know more deeply about asthma. What is really happened to your lungs
when you got asthma?
What
Causes Asthma?
Finding out 2 major
causes of asthma so that you can prevent it or decide the best medication.
Asthma Trigger
Getting to know different triggers of
asthma.
Asthma Inducer
Get to know the inducer of asthma and how
to reduce the risks.
Asthma Diagnosis
Asthma
diagnosis will help you and your doctor to treat the asthma and prevent
further damages of your health. Learn how to choose the most suitable
asthma diagnosis for you.
Asthma
Attack
What to do during an asthma attack, whether you are a patient or helping
a patient?
Asthma Action Plan
Learn the importance of writing your own asthma action plan as a part of
your asthma treatment.
Asthma Medication
Get to know many kinds and common brands of asthma medication, from
anti-inflammatory drugs, quick reliever, to inhaler and nebulizer.
Asthma Management
Instead of being controlled by asthma, you can choose to control the
disease by implementing asthma management into your daily life.
Anaphylaxis
It's important to learn about the most dangerous asthma attack that can
cause death!
About Me
Get to know my family history of asthma and why I build this asthma
website.
Asthma News
Updated
news around the world about asthma.
Return
to 1st Asthma Treatment Home
*This
website is not a medical institution. We only provide general information
that cannot be taken as replacement of doctor's consultation*
Copyright @ 2008 - 1st
Asthma Treatment - All rights reserved |
