Relaxation Technique
Pursed Lip Breathing
Here is a simple breathing exercise you can do anytime and anywhere, to help relieve
shortness of breath. It can also help you prevent shortness-of-breath episodes.
1.
Sit upright, and relax your neck and shoulder muscles.
2. Close your mouth, and breathe in slowly
through your nose for a count of two: 1... 2. Don't take
a deep breath, just a normal one will do.
3. Now, pucker or purse your lips as if you were
going to whistle, and blow slowly and gently through
your pursed lips while counting to four: 1... 2... 3... 4.
Repeat for a minute or two, or as long as you feel
comfortable.
Pursed lip breathing helps with shortness of breath, it helps move old air out of your lungs,
and it helps you relax. It's also a good technique to use during the hard part of any activity,
such as bending, lifting, or climbing stairs. Or even taking a long walk.
Practice this technique four or five times a day until you get the hang of the breathing pattern.
Then use it anytime to relax or to control your breathing.
Diaphragmatic Breathing
Breathing is normally an involuntary activity. That is, you do it mostly without thinking. But
when you have COPD, breathing gets harder. You start using other muscles to help you
breathe, and your diaphragm weakens.
Diaphragmatic breathing helps strengthen the diaphragm, and helps you use it correctly to
breathe. It can also make breathing feel easier. Here's how to do it.
1. Lie down on your back on a flat surface or in bed, with your knees bent and your head
supported. You can use a pillow under your knees for support if you like.
2. Place one hand on your upper chest and the other just below your rib cage. This will
allow you to feel your diaphragm move as you breathe.
3. Breathe in slowly through your nose so that your stomach moves out against your
hand.
4. The hand on your chest should remain as still as possible.
5. Tighten your stomach muscles, letting them fall inward as you exhale through pursed
lips. The hand on your upper chest must remain as still as possible.
Repeat this technique a few times. When you first learn the diaphragmatic breathing
technique, it may be easier for you to try it lying down.
As you gain more practice, you can try this technique sitting in a chair. Give it a try.
1.
Sit upright in a chair, with your knees bent, and your
shoulders, head, and neck relaxed. You should be
comfortable.
2. Like before, place one hand on your upper chest,
and the other just below your rib cage.
3. Breathe in slowly through your nose so you can
feel your stomach move out against your hand. The hand
on your chest should remain still.
4. Tighten your stomach muscles, letting them fall
inward as you exhale through pursed lips. Again, the hand
on your chest should remain still. That's it.
Do this for five to ten minutes at a time. And try to do it
three to four times a day. Then, gradually increase the
amount of time you spend doing this exercise. This will gradually strengthen your breathing
muscles, especially the diaphragm, and help improve your breathing.
Ask the patient to breathe not more than 6 breaths
in a minute
Progressive Muscle Relaxation is a very effective stress relief technique that relaxes the muscles,
lowers heart rate, blood pressure
Make yourself comfortable and take a few deep, slow breaths.
* Move your attention through your body - slowly and mindfully. Start at your head and
move down to your toes. Pause for a moment at each part of your body and scan for tension,
discomfort or tightness. Begin to allow yourself to actively release any soreness or tension
that comes to your notice.
* Visualize the warmth of your in-breath going into the discomfort, and then, with your outbreath, dissolve and release the tension.
You can do this anywhere and anytime!!
Now let's have a look at how to do the Progressive Muscle Relaxation technique...
It involves a two-step process in which you systematically tense and relax different muscle
groups in the body.
Most people like to start at the feet and work their way up to the face.
So...you TENSE up a group of muscles and hold for about 5 - 10 seconds. RELEASE the
muscles all at once. Stay RELAXED for 10 - 20 seconds.
- Loosen your clothing, take off your shoes and make sure that you are comfortable.
- When you are relaxed - but still wide awake!- shift your attention to your right shoulder.
Focus on the way it feels.
- Slowly tense the muscles in your right shoulder, squeezing as tightly as you can. Hold for
count of 10.
- Relax your right shoulder. Focus on the tension flowing away and the way your shoulder
feels as it relaxes. This is the best part!
- Stay in this relaxed state for count of 10. Breath slowly and deeply.
- Now shift your attention to your left shoulder and repeat the sequence.
- Move slowly up through your body - legs, abdomen, back, neck, face - tightening and
relaxing the muscles as you go.
Progressive Muscle Relaxation Sequence...
• shoulders Right or left
Opposite side of the shoulder
Both upper extremities together
Then right or left whole leg
Opposite side of the whole leg (from thighs down to toes)
Both legs together
Upper extremities and lower extremities