One of the biggest problems that people with fibromyalgia face is increased fatigue and painful symptoms, caused by the emotional and physical stress of their condition. So, since stress can make symptoms worse, to help manage how you feel, try engaging in relaxation therapy techniques.
Relaxation therapy helps a person achieve emotional, spiritual, and physical relaxation. Most of the techniques of this therapy involve the simultaneous use of the mind and the body. The goal is to achieve deep relaxation by combining concentration with breathing exercises or specific body movements.
Relaxation helps reduce the effects of stress that can cause an increase in blood pressure and heart rate. Relaxation also helps stimulate the flow of oxygen throughout the body, which heals damaged muscles.
Relaxation therapy can be extremely effective when it comes to reducing fibromyalgia symptoms. In fact, it has been proven that relaxation can reduce depression and anxiety, as well as the duration and intensity of migraines.
The following are 5 relaxation techniques you can try to help relieve fibromyalgia symptoms:
1. Deep Breathing – This is an exercise that helps eliminate stress by providing more oxygen to your body. Without enough oxygen, your body cannot function efficiently and pain will increase. Deep breathing relaxation techniques consist of concentrating on inhaling and exhaling.
You can do these exercises on your own, either sitting or standing. Begin by slowly inhaling through your nose and continue until your stomach expands. Hold your breath for 3 seconds, and then slowly exhale through your mouth. It is best to repeat this exercise three times a day for ten minute sessions.
2. Meditation – Meditation allows the body and mind to relax simultaneously. There are different types of meditation, but one of the most popular types is focused concentration. This meditation involves repeating a sound or word, or focusing on your breath to clear your mind.
To start, sit on the floor or in a chair and close your eyes. Focus on repeating a positive word you like or on breathing (in/out). Do your best to remain as still as possible while concentrating and stay in the meditative state for 20 minutes.
3. Progressive muscle relaxation – Progressive muscle relaxation is an easy technique that works on all the major muscle groups in the body. Helps decrease tension in muscles while strengthening them. It can be done sitting or lying in bed.
Start by tensing the muscles in your feet and hold for a count of 8. Release the contraction and relax the muscles. Continue this same method of contraction for all the major muscle groups of the body until you reach the head. When you are done, your whole body will be totally relaxed.
4.Yoga- Yoga is a popular exercise that involves a combination of physical and mental practices to help achieve total relaxation. Yoga teaches you to control your breathing while focusing on stretching and relaxing the major muscle groups in your body.
As far as fibromyalgia is concerned, the best form of Yoga is Hatha yoga. This is a form of Yoga that focuses on particular movements and postures to center the body and mind. You can choose to do Yoga on your own with the help of videos or books, or you can attend a local class.
5. Personal Sanctuary- Escaping to a positive stress-free environment when you’re tense is a great way to induce relaxation. You can create your own “personal sanctuary” in your home. This may mean going to your garden or creating a special corner in your bedroom that is filled with all the bright colors and items that you like and enjoy.
Just by spending a few moments in your special space, you’ll be amazed at how rejuvenated you’ll feel.