Inhaler Devices:
Abdominal Breathing Exercises
Progressive Muscle Relaxation
Visualization

ABDOMINAL BREATHING EXERCISES

Place one hand over your abdomen and another over your chest. As you breath in through your nose, you see that your hand over your abdomen rises, but the hand over your chest does not move. Hold your breath for a few seconds and slowly push the air out as your abdomen is pushed in. When you push the air out, try to use the pursed lips method; that is, push the air out as though you are whistling or blowing out a candle. Practice this exercise a few times today. Soon you will be able to use it when you need it.

PROGRESSIVE MUSCLE RELAXATION

This exercise will teach you how to relax by tensing and relaxing individual muscle groups starting with your facial muscles and working your way down to your toes. Find a comfortable area where you can stretch out and relax. (Please consult with your doctor before doing any exercise if you have problems related to heart, back, muscles or nerves).

1. Shake out your arms and bend your legs. Settle back and take a deep breath. Let your body become heavy and relaxed. Concentrate on relaxing.

2. Take another deep breath and close your eyes through the whole exercise. Take a deep breath before you contract each group of your muscles as exercise progresses.

3. Tighten the muscles around your eyes and your forehead; make them tighter and tighter and then relax. Relax your forehead. In your mind's eyes, see your tension flowing away from your eyes and eyelids. Relax your forehead and your eye area completely. Do this exercise 5 times.

4. Then, tighten the muscles of your cheeks, jaw and neck. Tighten them as much as you can and then relax. Again, do 5 repetitions before moving on to the next muscle group.

5. Continue tightening and relaxing every part of your body in sequence. Make sure to take a deep breath before you tighten each muscle group. Follow with your shoulders, arms, trunk chest abdomen and back, your thighs and buttocks and your calves and feet.

When you are finished with this exercise, you should feel completely relaxed, free of muscular tension. If you practice progressive muscle relaxation, you will be able to relax more quickly and efficiently, and in places where you often feel a great deal of tension.

VISUALIZATION

You know that your mind can control your body. In a tense situation, you can always tell your body to relax. * You can trick your body into relaxing by using the power of your mind to visualize the most relaxing situation you can think of. Through visualization, you can give your body and mind a mini-vacation. This is a great way to relax when you can't sleep or when your mind won't let go of the problem that cannot be solved right away.

What is the most relaxing place you can imagine? You might picture yourself in one of the following scenes:

Relaxing under the stars.
Walking through a nice, quiet forest in autumn.
Watching the sun rise over the mountains.
Swimming beneath a gentle waterfall.
Strolling on the beach on a warm, sunny day.

Real or imagined, your private retreat is a place where you feel safe, happy and warm; its your private place of renewable, and you can visit it in your mind whenever you wish. Here is how:

1. BEGIN WITH A DEEP BREATH.

   Inhale completely and slowly, hold for a few seconds and then exhale as you gently close your eyes.

2. VISUALIZE YOUR SPECIAL RETREAT IN YOUR MIND'S EYE.

   Use all your senses. See the colors of the trees, the mountains and the sky; hear the sounds of rustling leaves or birds; feel the warmth of the sun on your body or the lapping of the waves against your skin. Be there.

3. LET YOUR MIND AND YOUR BODY BE AT PEACE.

   Relive the sensations that you experience and revisit your personal retreat at any time during the day.

By practicing visualization techniques, you are creating a mental tape that you can carry with you, to listen to and to experience when you need it. Visualization may be easier to learn and do if progressive muscle relaxation is done first.

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