By Ed Lash
As was mentioned in last month’s conclusion to Relaxation and MS, it would be a serious error to suppose that relaxation techniques are the only antidote to stress and illness. But, together with good medical care, eating properly, exercising, good sleep habits, as well as living a moderate and varied life-style, learning to relax can be an important way to cope with and help manage MS and its symptoms, whether you are on MS medication or not.
When the body is in a state of anxiety or internal agitation, breathing is rapid and shallow, heart rate and blood pressure are high. In addition, internal chemical changes occur as the body gears up to defend itself against a possible threat. By concentrating on slower and deeper breathing while also allowing your body to relax, a state of calm can be achieved by fooling the body, at least for a short time, that there is no anxiety, nor any threat. You tend to become cool, calm, and collected. Heart rate is reduced and blood pressure falls. In a relaxed state the brain can think more clearly, memory recall is better, the immune system is more efficient, and the body is better able to repair itself. In addition, internal chemical equilibrium (homeostasis) is fostered.
In a recent edition of Prevention, advisor Andrew Weil, MD, says that deep breathing is his top anti-stress pick. He makes time for it at least twice a day. “It only takes two minutes,” he says. “I do it in the morning, when I’m falling asleep in the evening, and any time I feel upset.” Exhale strongly through the mouth, making a whoosh sound. Breathe in quietly through the nose for a count of four. Hold your breath for a count of seven; then exhale with the whoosh sound for a count of eight. Repeat the cycle three more times.
For relaxing in bed to fall asleep faster, I usually use this method which I had once seen demonstrated on TV by Deepak Chopra, MD:
1. Relax, and with mouth closed, take a deep, slow inhale while counting very rapidly until the lungs are overly full. (I originally started my count at about 15, then built it up to 36 which works very well for me.)
2. Hold for just a second or two, then begin exhaling slowly, again with mouth closed and counting very rapidly again until the lungs are completely empty. (The inhale, exhale count should be just about the same.)
3. Do this three times, then start breathing slowly, but more normally, then meditate, concentrating on the words of a prayer, song or poem; or imagine yourself at a pleasant location like a beach, forest, patio, golf course, and so forth, and concentrating on the details of your selection for a few minutes.
4. Repeat steps 1, 2, 3. I usually need to do this cycle only two or three times before falling asleep.
The philosophy of this method is that the human brain can easily concentrate on two or three things, but not much more. This method encourages the brain to concentrate on breathing, counting, meditating and relaxing, then ignores other problems or irritations which would keep a person from falling asleep. It works very well for me.
Since we’re all different, however, it may take some experimentation before you find the method that works well for you. Just don’t give up!
Self-help is not intended to replace medical treatment, but should be used together with the help of all appropriate professionals in a team effort.
Ed Lash is a United Spinal member who lives in Trumbull, Connecticut. You can contact him by e-mail courtesy of action@unitedspinal.org.
