Self-help Articles

by Robin August, Ph.D.

There are a number of relaxation techniques to use that help Fibromyalgia and CFIDS patients. I discussed one last week, Progressive Muscle Relaxation. Today I will discuss abdominal breathing.

Let me say first that relaxation techniques are often practiced because they help with pain, tense muscles, help you rest, and they also lower blood pressure, sends more oxygen to the brain, decreases lactic acid (which is very important as when lactic acid builds up in the muscles it contributes to pain in some patients.

Abdominal breathing is one of the best and simplest techniques for relaxation. Most of us, especially women, do shallow breathing into our chests. Abdominal breathing is practiced by slowly breathing through your nose and then bringing the air down towards your stomach. If you put your hand on your abdomen, you should be able to feel your stomach rising. Pause for a very short period of time. Then slowly breathe out through your mouth and imagine gently blowing a feather. Be careful not to hyperventilate (breathing in too quickly or much more deeply than you normally breathe. After you have breathed out, imagine letting your whole body go and imagine the tension flowing out through your arms and legs. Just let go! Do approximately ten breathes like this. The good thing about this technique is that you can do it while you are at your desk, for example, it takes little time, and you don't need any equipment.

In coming blogs, I will discuss other relaxation techniques such as meditation and calming rest.

Please share what works for you in the comments section of the blog. I'd love to hear from you.

About the Author:

Robin August, Ph.D., LCSW. obtained her Master’s in Social Work and her Ph.D. in Psychology from major Universities. She has also studied Life Coaching. She has been in private practice since 1987. She specializes in working with survivors of child abuse, coping with chronic illness, depressive and anxiety disorders, life coaching and general psychotherapy. She lives in the beautiful Smoky Mountains where she enjoys the outdoors. Dr. August also lives with Fibromyalgia and Systemic Lupus so she brings a unique personal understanding to her work.