Anxiety, depression and other mental health problems that COPD patients may experience during their rehabilitation process can be reduced with the help of the muscle relaxation techniques.
We will go over some simple relaxing techniques that you may do at home. We don’t have any preference so feel free to choose the one that appeals to you and you believe would benefits you the most.
how frequently?
We recommend using one of these techniques for 15-30 min, 2-3 times per day or anytime you feel the need to relax. The more you practice, the better and more efficient you’ll get.
It takes time to master it. Therefore, if it doesn’t work the first few times, don’t get frustrated. It’s normal and common.
How to get prepared?
To increase the benefit of whenever relaxation technique you choose, we advise you to get your mind and environment ready before using whenever relaxation technique you decide on to maximize its benefits. You can achieve it by follow these steps:
- Locate a quiet and peaceful place where it will be difficult to disturb you.
- Take off your shoes and put on comfortable clothes.
- Lie down or sit comfortably with uncrossed legs.
- You can either concentrate on a direct spot in front of you or lightly close your eyes.
If you can’t relax immediately, especially the first few times, that’s normal. So, don’t stand up straight away. Try taking few deep breaths and then try once more.
If you want to observe the actual progress you’re making, you can record the length of the relaxation session.
Don’t over It! It’s sufficient to have a simple clock running from the start to the end of the session. Additional details aren’t necessary and may distract your attention from the main purpose of the session.
Simple muscle relaxation.
This exercise main objective is to identify and reduce muscle tension. The same method can be used to apply it to any portion of your body.
After following the steps in ‘how to get prepared’:
- Breath in slowly through your noise and slowly exhale through your mouth.
- Squeeze your hand tightly into a fist.
- Hold it for few seconds.
- Then, gradually spread your fingers.
- Repeat it 5 times for each limb. You should feel much lighter and less tense as the tensions fades.
Don’t use this technique If you have any physical injuries or conditions in a specific area that could cause muscle pain.
Simple visualization exercise.
The exercise main objective is to use a image/place or scene to clear the mind and relax. This exercise ought to be enjoyable.
After following the steps in ‘how to get prepared’:
- Visualize the ideal place for relaxation in your mind. It could be:
- Either real or imaginary.
- A peaceful, secure, joyful and restful place. Where you want to return whenever you want/need to relax.
- Visualize it with many details. You may make it as real as you can by using your senses.
- Then, close your eyes and inhale slowly via your nose.
- Focus on every element of your relaxation place then exhale through your mouth.
- Repeat it for around 15 to 20 min.
After few sessions, you can progress by adding some movement that can be used in your daily life, like dropping your shoulders, a better control of your breathing and a more relax muscles.
Cooling down after the session.
After completing the relaxation session, don’t rush to get up. For a few moments, sit with your eyes closed to prevent any feeling of dizziness. Then, open your eyes and check that you feel all right before standing up.