GLOSSOPHOBIA

1.
Speech anxiety is the fear of public speaking. The word glossophobia comes from the Greek glōssa, meaning
tongue, and phobos, fear or dread. Many people only have this fear, while others may also have social phobia or social
anxiety disorder.

Symptoms include:

 intense anxiety prior to, or simply at the thought of having to verbally communicate with any group,
 avoidance of events which focus the group's attention on individuals in attendance,
 physical distress, nausea, or feelings of panic in such circumstances.[1]

The more specific symptoms of speech anxiety can be grouped into three categories: physical, verbal, and non-verbal.
Physical symptoms result from the sympathetic part of the autonomic nervous system (ANS) responding to the situation
with a “fight or flight” reaction. Since the modus operandi,or method of operating, of the sympathetic system is all-or-
nothing, adrenaline secretion produces a wide array of symptoms at once - all of which are supposed to enhance your
ability to fight or escape a dangerous scenario. These symptoms include acute hearing, increased heart rate, increased
blood pressure, dilated pupils, increased perspiration, increased oxygen intake, stiffening of neck/upper back muscles,
and dry mouth. Some of these may be alleviated by drugs such as beta-blockers, which bind to the adrenalin receptors of
the heart, for example. The verbal symptoms include, but are not limited to a tense voice, a quivering voice, and repetition
of “Umms” and “Ahhs”—vocalized pauses—which tend to comfort anxious speakers. One form of speech anxiety is
dysfunctional speech anxiety, in which the intensity of the “fight or flight” response prevents an individual from performing
effectively.
Many people report stress-induced speech disorders which are only present during public speech. Some glossophobics
have been able to dance, perform in public, or even to speak (such as in a play) or sing if they cannot see the audience,
or if they feel that they are presenting a character or stage persona rather than themselves.
Estimated 95% of all speakers experience some degree of anxiety/nervousness when public speaking.
Organizations, such as Toastmasters International, POWERtalk International or Association of Speakers Clubs,
and training courses in public speaking help reduce the fear to manageable levels. Self-help materials that address public
speaking are among the best selling self-help topics.[citation needed] Some affected people have turned to certain types of
drugs, typically beta blockers to temporarily treat their phobia.

http://en.wikipedia.org/wiki/Glossophobia

2.
Glossophobia, or the fear of public speaking, is remarkably common. In fact, some experts estimate that as
much as 75% of the population has some level of anxiety regarding public speaking. Of course, many people are able to
manage and control the fear. If your fear is significant enough to cause problems in work, school or social settings, then it
is possible that you suffer from a full blown phobia.

Glossophobia and Social Phobia

Glossophobia is a subset of social phobia, or fear of social situations. Most people with glossophobia do not
exhibit symptoms of other types of social phobia, such as fear of meeting new people or fear of performing tasks in front
of others. In fact, many people with glossophobia are able to dance or sing onstage, provided they do not have to talk.
Nonetheless, stage fright is a relatively common experience in those with glossophobia.

Complications of Glossophobia

The vast majority of careers involve some level of public speaking, from participating in meetings to giving
presentations to clients. If your phobia is severe, you may find yourself unable to perform these necessary tasks. This can
lead to consequences up to and including losing your job.
People who suffer from social phobias also have a higher than normal risk of developing conditions such as
depression or other anxiety disorders. This is likely due to the feelings of isolation that can develop over time. Another
possible reason is that some people seem to be hardwired for anxiety, which can manifest in a wide range of ways.

Treatment for Glossophobia

 Glossophobia can be successfully treated in a variety of ways. One of the most common iscognitive-behavioral
therapy. You will learn to replace your messages of fear with more positive self-talk. You will learn relaxation techniques
and what to do when you experience a panic attack. You will gradually confront your fear in a safe and controlled
environment.
Medications may also be prescribed to help you get control of your fear. These medicines are generally used in
conjunction with therapy rather than on their own.
Once you have successfully worked through the worst of your fear, you might want to consider joining a
speaking group such as Toastmasters. These groups can help you polish your public speaking skills through repetition
and constructive criticism from fellow members. Building confidence in your ability to speak in public can further reduce
your anxiety.
Glossophobia is common, and in some cases it can be life-limiting. However, the success rate for treatment is
extremely high. The first step is to find a therapist that you trust who can help you work through the fear.

http://phobias.about.com/od/phobiaslist/a/glossophobia.htm

3.
What is Glossophobia?

Glossophobia may be defined as a very specific form of stage fright or speech anxiety which is the fear of
speaking in public. Most confident people have experienced some degree of nervousness or anxiety when they have to
give a speech, presentation, or perform on stage. They still manage to cope with the occasion even though they are not
enjoying it. However, people who suffer from glossophobia (referred to as glossophobics) may deliberately avoid
situations where they would have to speak in public.

This can happen when an employee has to make a presentation to the rest of his department and becomes
completely frozen. It can happen at a social gathering where the thought of meeting new people causes you to become
nervous and edgy. As a result glossophobia may hamper the sufferer’s ability to further his or her academic, social or
career opportunities. If left untreated, this can lead to loneliness, poor self-esteem, depression and isolation. There are
helpful strategies to manage and cope effectively with glossophobia.

Diagnosing Glossophobia

Symptoms and signs

The common symptoms and signs of glossophobia include extreme anxiety before the event or the idea of
speaking in front of a group of people. Physical symptoms often appear as well which results from the body’s response to
a flight or fight reaction to stress.

These symptoms include:

• Sweating
• Increased heart rate
• Feelings of nervousness or panic attack
• Dry mouth
• Tense, weak or quivering voice
• Stiff neck or upper back muscles
In severe cases, some people may even experience nausea or vomiting from the stress and anxiety.

What causes Glossophobia?

The exact cause of glossophobia is not known, although a number of factors can contribute to this disorder.
Traumatic events that may have affected you as a child or during adulthood may contribute to glossophobia and cause
you to avoid speaking in public.

It may also occur when you have been slowly avoiding to speak publicly over a period of time and the idea of it
causes you so much anxiety that it has now resulted into glossophobia. Certain psychological conditions such as where
the speaker suffers from poor self esteem, always wants complete approval, believes that everything must be perfect, or
expects failure can also bring about episodes of glossophobia.

Help for Glossophobia

 Various treatment options are available to treat glossophobia. Certain drugs such as beta blockers may be used
to help people relax before speaking in public. Complementary therapies such as hypnosis, meditation or psychotherapy
can be quite beneficial in helping you to overcome glossophobia.

Taking public speaking classes such as Toastmasters International or Association of Speakers Club will be able
to alleviate your fears of speaking in front of others and improve public speaking skills. Counseling or psychotherapy may
also help you to address the root of the problem and learn effective techniques to deal with this condition.

Natural treatments such as herbal and homeopathic remedies have proven to be effective in relieving fear,
anxiety and nervousness associated with public speaking events. Homeopathic remedies are not only safe and gentle to
use but also fast-acting.

Homeopathic ingredients such as Gelsemium, Chocolatum and Graphites helps reduce anxiety levels,
conquer shyness, social fear and worries, and promotes a sense of calmness. In addition, herbs such as Melissa
officinalis (Lemon Balm), Lavandula augustifolia (Lavender) and Passiflora incarnata (Passion Flower) support
the nervous system by keeping the nerves soothed and settled.

Tips to cope with the glossophobia

• There are certain measures that can be taken to cope with glossophobia and these include:
• Make sure that you are thoroughly prepared to perform at optimal level
• Practice giving a speech or presentation in front of a mirror until you know it
• Attend public speaking courses to help you overcome your fear of speaking in public
• Before going on stage, walk off your nervous energy to calm yourself or listen to music
• Stay calm by practicing deep breathing exercises, meditation or yoga
• Repeat positive affirmations throughout the day – “I will succeed”, I am capable of doing this” or I am
worthy
• Imagine that the audience is in their underwear and that at the end of the day they are just ordinary people

http://www.nativeremedies.com/ailment/overcome-glossophobia-speech-anxiety.html

4.
Glossophobia-Fear Of Public Speaking

Fear Of Public Speaking Signs And Symptoms:

Fear is a normal response to the stress of speaking or performing in front of people. It's a phobia when that
fear is so extreme that you limit your life, career or relationships to avoid it, or you experience extreme anxiety or panic.

A personal story: When giving a presentation to an executive, my panic was so severe I could not focus on his
face and the whole room seemed to be filled with fog. It was common for me to have an upset stomach before speaking
to small groups. I had nightmares about discovering I was naked in front of people. When changing careers to one that
required more public speaking, I spend days in bed in a fetal position, crying myself to sleep. I believe I had glossophobia
(among other phobias) I'll tell you the rest of the story under "Self Help" below.

There is no force more powerful to most of us than what other people think. It drives most of our purchases of
clothing, car, housing. Many of us choose friends, career and even spouses based, not on what we want but how it
makes us look to others. In my opinion, this exaggeration of the importance of others is at the root of glossophobia. What
will people think if I say something stupid or stumble over a word or my clothes are messed up? The fear grows the more
we run from it until it's a full-blown phobia. Here are some recent popular books on how to manage the fear of public
speaking.

Fear Of Public Speaking Treatment:

There are anxiety medications that can help manage the symptoms of this phobia. Please see to it that your
doctor includes therapy to manage the anxiety with natural methods and eventually get off of the drugs.

Fear Of Public Speaking Self Help:

 I'll use the conclusion to my personal story (above) to give you an example of how to manage and overcome
your phobia. About a week after the career change I decided to get out of bed and face this thing (it was less fearful a
thought than facing my wife who allowed me to give up a secure career to try this one in sales). I started by practicing
smiling and greeting strangers for a couple weeks. Then I began actually going out to meet new people...one a
day...5...10, etc. Then I started calling, setting up appointments. Then I started speaking to small groups of 10 or so...20-
30...50, etc. This took a few years to develop. Since then, I've spoken before groups of over 1,000, sung, even had the
leading role in a musical play, once. Incase you're wondering...every time I need to speak or sing, I still experience fear
and have to remind myself that my life isn't being threatened. By now I've made so many stupid mistakes in front of
people I realize they're very sympathetic and forgiving. It all started with that frightened little man crying himself to sleep.

You can beat this, too.

Total Healing:

Mental Health conditions can be frustrating and painful. We both know there are no guaranteed cures or quick
fixes, whether medicine, nutrition, herbs or anything else. Many illnesses are "incurable" from the medical standpoint.
Complete healing is possible...including mind, body and spirit...from God. If you want God's help with this or any problem,
go to Help From God.

http://www.way2hope.org/Illnesses/glossophobia-fear-speaking.htm

SYSTEMATIC DESENSITIZATION

1.

Systematic desensitization is a type of behavioral therapy used in the field of psychology to help effectively
overcome phobias and other anxiety disorders. More specifically, it is a type of Pavlovian therapy / classical
conditioning therapy developed by a South African psychiatrist, Joseph Wolpe. To begin the process of systematic
desensitization, one must first be taught relaxation skills in order to extinguish fear and anxiety responses to specific
phobias. Once the individual has been taught these skills, he or she must use them to react towards and overcome
situations in an established hierarchy of fears. The goal of this process is that an individual will learn to cope and
overcome the fear in each step of the hierarchy, which will lead to overcoming the last step of the fear in the hierarchy.
Systematic desensitization is sometimes called graduated exposure therapy.

Specific phobias are one class of mental illness often treated through the behavior therapy or cognitive-
behavioral process of systematic desensitization. When individuals possessirrational fears of an object, such as height,
dogs, snakes, and close spaces, they tend to avoid it. Since escaping from the phobic object reduces their anxiety,
patients’ behavior to reduce fear is reinforced through negative reinforcement, a concept defined in operant conditioning.
The goal of Systematic Desensitization is to overcome this avoidance pattern by gradually exposing patients to the phobic
object until it can be tolerated. In classical and operant conditioning terms the elicitation of the fear response is
extinguished to the stimulus (or class of stimuli).

Coping Strategies

Prior to exposure, the therapist teaches the patient cognitive strategies to cope with anxiety. This is necessary
because it provides the patient with a means of controlling their fear, rather than letting it build until it becomes
unbearable. Relaxation training, such as meditation, is one type of coping strategy. Patients who have serious anxiety that
leads to breathing problems might be taught to focus on their breathing or to think about happy situations. Another means
of relaxation is cognitive reappraisal of imagined outcomes. The therapist might encourage subjects to examine what they
imagine happening when exposed to the phobic object, allowing them to recognize their catastrophic visions and contrast
them with the actual outcome. For example, a patient with a snake phobia might realize that they imagine any snake they
encounter would coil itself around their neck and strangle them, when this would not actually occur. These patients need
to see that not all snakes are large and that most snakes are completely harmless so that they can get over their fear.
Research has demonstrated the effectiveness of this technique in helping subjects reduce similar animal phobias.

Progressive Exposure

The second component of systematic desensitization is gradual exposure to the feared objects or situations.
Continuing with the snake example, the therapist would begin by asking their patient to develop a fear hierarchy, listing
the relative unpleasantness of various types of exposure. For example, seeing a picture of a snake in a newspaper might
be rated 5 of 100, while having several live snakes crawling on one’s neck would be the most fearful experience possible.
Once the patient had practiced their relaxation technique, the therapist would then present them with the photograph, and
help them calm down. They would then present increasingly unpleasant situations: a poster of a snake, a small snake in a
box in the other room, a snake in a clear box in view, touching the snake, etc. At each step in the progression, the patient
is desensitized to the phobia through the use of the coping technique. They realize that nothing bad happens to them, and
the fear gradually extinguishes.

http://en.wikipedia.org/wiki/Systematic_desensitization

2.
Introduction

ONE METHOD that has been consistently proven to be effective in the treatment of anxiety and phobias is
systematic desensitization. In this procedure, events which cause anxiety are recalled in imagination, and then a
relaxation technique is used to dissipate the anxiety. With sufficient repetition through practice, the imagined event loses
its anxiety-provoking power. At the end of training, when you actually face the real event, you will find that it too, just like
the imagined event, has lost its power to make you anxious.

Originally developed to be administered by a psychotherapist, systematic desensitization has been shown to be effective
when self-administered as well, and your greatest gains will come through your own regular practice. The examples
utilized here will be for desensitizing yourself to Fear of Flying; you can, however, alter the examples to suit any type of
anxiety.

Background

Have you ever heard anyone refer to Pavlov’s dogs? Well, these were the dogs used by the Russian
physiologist I. P. Pavlov in studying the concept of classical conditioning. Pavlov knew for a fact that dogs—indeed all
animals—salivate when eating. In his experimentation, Pavlov began to present a neutral stimulus, such as signal light or
bell, before feeding the dogs. Obviously, the signal had no noticeable effect on the dogs’ salivation. But Pavlov kept the
signal on when the dogs were being fed (and actively salivating), and, over the course of time, Pavlov found that the
signal alone, even without his offering food, gradually caused the dogs to salivate.

So, in a nutshell, that’s the story behind classical conditioning. Given that an unconditioned stimulus (food) leads to
an unconditioned response(salivation), a conditioned stimulus (light or bell), when paired consistently with the
unconditioned stimulus (food) leads to aconditioned response (salivation) similar to the unconditioned response
(salivation).

Interestingly enough, there’s a reverse side to classical conditioning, and it’s called counterconditioning. This amounts to
reducing the intensity of a conditioned response (anxiety, for example) by establishing an incompatible
response (relaxation) to the conditioned stimulus (a snake, for example).

Through his experience in the late 1950s in extinguishing laboratory-induced neuroses in cats, a researcher named Wolpe
developed a treatment program for anxiety [1] that was based on the principles of counterconditioning. Wolpe found that
anxiety symptoms could be reduced (or inhibited) when the stimuli to the anxiety were presented in a graded order and
systematically paired with a relaxation response. Hence this process of reciprocal inhibition came to be called systematic
desensitization.

Although his theoretical assumptions about the role of the sympathetic and parasympathetic nervous systems in
extinguishing anxiety were actually erroneous,[2] his Systematic Desensitization program, as a practical application of his
theories, proved to be highly successful. In fact, it revolutionized the treatment of neurotic anxiety.

Many researchers have since concluded that “exposure” to the feared object or situation is the critical factor in treatment.
Systematic desensitization, some say, merely helps individuals expose themselves to feared situations.[3]

So, in plain language, regardless of why it works, systematic desensitization does work.

Critical Evaluation
of Systematic Desensitization

Research has shown that systematic desensitization can be effective for any phobia, with the following considerations:
• Systematic desensitization is more effective for Specific Phobias than for disorders involving “free-floating” anxiety, such
as Social Phobia or Agoraphobia.[4]
• Successful outcome of systematic desensitization is more likely when skill deficits are not causing the anxiety.[5] That is, if
you develop anxiety about taking exams in school, and if you have a tendency not to study or do your homework, your
anxiety is probably the result of not knowing the material; systematic desensitization may not be of much help in such a
case. But if you know the material “backwards and forwards” and develop anxiety, then systematic desensitization might
be used to desensitize yourself to performance fears.
• The effectiveness of systematic desensitization does not appear to depend on the intensity of your anxiety, the durationof
your anxiety, or on whether the anxiety was acquiredsuddenly or gradually.[6]
• Some evidence suggests that systematic desensitization may not be as effective in treating anxieties that could have an
underlying evolutionary survival component—such as fear of the dark, fear of heights, or fear of dangerous animals—as in
treating phobias that have been acquired from personal experience.[7]

There are three steps in the self-administered systematic desensitization procedure:

1. Relaxation;
2. Constructing an anxiety hierarchy;
3. Pairing relaxation with the situations described in your anxiety hierarchy.
Step One:The following systematic desensitization procedures will assume that you have become familiar and
proficient with some form of relaxation technique. This could be Progressive Muscle
Relaxation Relaxation, Autogenics, or any other method of inducing a deeply relaxed state of mind. All that matters
is that you choose a method of relaxation that is most comfortable for you.
Step Two:Overview

Creating
For this example, the hierarchy that you construct will be related to Fear of Flying, and it will contain
situations or scenes involving some aspect of making a flight. These situations most likely will be
the
situations you have actually experienced, but they can also be situations that you fear experiencing
even though they have never actually happened to you. For example, you may want to include the item
Anxiety
“The airplane has to turn around and return to the airport in an emergency” even though this has never
actually happened to you. The important point is that items included in an anxiety hierarchy describe
Hierarchy
situations which produce varying levels of anxiety, some more worrisome than others—this is what
hierarchy means, and the details of this will be presented below.

You should describe the items on your anxiety hierarchy in sufficient detail to enable you to vividly
imagine each one. It might be sufficient to say, “Standing in line at the ticket counter,” but saying,
“Standing in a long line at the crowded ticket counter, with nothing to do but wait to get my luggage
checked,” might be more graphic. Remember that items are most effective if they can help you
experience the event in your imagination, not just describe it.

Creating your Anxiety Hierarchy

You should attempt to create about 16 or 17 situations at the beginning. Most people tend to discard
some items in the sorting process, so you can expect to end up with about 10 to 15 items in your final
hierarchy. To aid in sorting the items, write each one on a separate index card.

As was mentioned earlier, the situations or scenes in your hierarchy should represent a fairly well-
spaced progression of anxiety. The best way to achieve this goal is to first grade the anxiety of each
item by assigning it a number on a scale from 0 to 100, where 100 is the highest level of anxiety
imaginable and 0 is no anxiety (complete relaxation). Write this number on the back of the index card
for the item being graded. At this point, you need not worry about how well-spaced the items are; just
give each item the first number grade that “pops into your head.”

When each item has an anxiety grade, your next step will be to sort the cards into 5 piles. Each pile will
represent a different category of anxiety, as follows:

Pile Anxiety Grade

Low Anxiety 1–19

Medium Low Anxiety 20–39

 Medium Anxiety 40–59

Medium High Anxiety 60–79

High Anxiety 80–100

The goal here is to end up with at least two items in each pile. If this happens, congratulations. If not,
you will have to go back and re-evaluate some items or create some new items. When you have
finished, combine all the cards into one pile that is ordered from lowest to highest anxiety. This is your
personal Fear of Flying anxiety hierarchy. Set the cards aside for one day.

It helps to check the accuracy of your ordering by shuffling the cards the next day or so. Without looking
at the grades on the back of the cards, re-order them. Then check the grades to see if your second
ordering is the same as the first. If not, make some adjustments. You don’t have to waste a lot of time
with this; just try to get an order that feels right and that represents a fairly smooth progression from low
to high anxiety.

Sample Fear of Flying Anxiety Hierarchy

The following is a sample hierarchy to help you develop your own hierarchy. Your items should, of
course, be more fully detailed. Also note that any item’s relative anxiety level does not necessarily
relate to its temporal sequence.

• Packing luggage
• Making reservations
• Driving to the airport
• Realizing you have to make a flight
• Checking in
• Boarding the plane
• Waiting for boarding
• Taxiing
• In-flight service
• Moving around the cabin
• Climbing to cruising altitude
• Descending
• Waiting for departure
• Taking off
• Landing
• Turbulence
Step Three:Overview of the Pairing Procedure

Pairing
The overall goal of systematic desensitization is to reduce the ability of certain situations to cause
anxiety. You will accomplish this by confronting each item of your anxiety hierarchy while you are in a
Relaxation
deep state of relaxation.
With the

Situations

From Your
As was stated earlier, before performing systematic desensitization it will be necessary to
Anxiety
become familiar with some form of relaxation technique. Practice systematic desensitization
in the same environment you use to practice relaxation.
Hierarchy

Your systematic desensitization sessions should not exceed 30 minutes.

Also, you should not attempt to desensitize yourself to more than three of your anxiety hierarchy items
per session.

Each session (except the very first one, of course) should begin withthe last item from your previous
session. That is, if the last item was successfully desensitized, then you should review it in the next
session, and if it was not successfully desensitized, then you should begin with it in the next session.

Clearly, your progress will depend on how many times a week you practice. A schedule of two sessions
per day, every day would be more ambitious than most people would attempt. Once a day five times a
week would be admirable; two times a week would be average. Consider this plan for an anxiety
hierarchy consisting of 15 items:

Session Item Numbers

1 1–3
2 3–5
3 5–7
4 7–9
5 9–11
6 11–13
7 13–15

If you use a schedule of two sessions per week, you will complete the desensitization plan in about 3½
weeks. Using a schedule of five sessions per week, you will complete the desensitization plan in about
1½ weeks.

The Self-administered Systematic Desensitization Procedure

The self-administered systematic desensitization procedure is presented below. It consists of seven

steps that are repeated for each item of your Fear of Flying anxiety hierarchy. Your task will be to work
through each item of your anxiety hierarchy following these seven steps.

Step 1. Induce relaxation using your preferred relaxation technique.

Step 2. Read the appropriate item from your hierarchy. (In the first session, this will be the first
item in the hierarchy. In all other sessions, this will be the last item from the previous
session.)
Step 3. Imagine yourself in the situation for a tolerable time.

Note. The length of “a tolerable time” will vary. Be careful of overloading yourself on
the first encounter with an item, especially with high anxiety items. Although it might
 seem a short time, 10 seconds of imaginary exposure might be all you can tolerate.
Slowly increase the amount of time you imagine the situation on subsequent
presentations until you can tolerate at least 30 seconds of exposure.
Step 4. Stop imagining the situation and determine the level of anxiety that you are
experiencing (on a 0–100 scale). Re-establish your relaxation again and relax for
about 30 seconds.
Step 5. Re-read the description of the situation. Imagine yourself in the scene for a tolerable
time.
Step 6. Stop and again determine your level of anxiety. If you are experiencing any anxiety,
return to Step 2. If you feel no anxiety, go on to Step 7.
Step 7. Move on to the next item of your hierarchy. Repeat the above procedure for this next
item, beginning with Step 1.

End each session with several minutes of relaxation.

If you find it convenient, you may make a set of index cards with an abbreviated set of instructions for
each step of the desensitization procedure. Use one step per card. The following are suggestions:

CARD Abbreviated Instructions

1 Relax.

2 Read the anxiety situation.

3 Imagine the situation for a tolerable time.

4 Stop.
Determine your anxiety level.
Re-establish relaxation.

5 Re-read the anxiety situation.

Imagine the situation for a tolerable time.

6 Stop.
Determine your anxiety level.
If anxiety is present, return to Card 2.
If no anxiety, go to Card 7.

7 Next item.
Return to Card 1.

As a final reminder, when you are desensitizing high anxiety items, repeat one cycle of the
desensitization process after you have reached a level without anxiety, just to reinforce your ability to
relax in that situation.

You might encounter either of two major problems during systematic desensitization:
• You might experience no anxiety at the presentation of an item.
• You might be unable to decrease a high level of anxiety even after numerous cycles.

http://www.guidetopsychology.com/sysden.htm
3.

Joseph Wolpe, a pioneer of behavioral therapy, developed a technique called systematic desensitization for the
treatment of anxiety-related disorders and phobias. This technique is based on the principles of classical conditioning and
the premise that what has been learned (conditioned) can be unlearned. Ample research shows that systematic
desensitization is effective in reducing anxiety and panic attacks associated with fearful situations.

Systematic desensitization usually starts with imagining yourself in a progression of fearful situations and using relaxation
strategies that compete with anxiety. Once you can successfully manage your anxiety while imagining fearful events, you
can use the technique in real life situations. The goal of the process is to become gradually desensitized to the triggers
that are causing your distress.

Learning to Relax

Before you can begin gradually exposing yourself to your feared situations, you must first learn and practice some
relaxation techniques. Some techniques commonly used in relaxation training include:

Deep Breathing

When people are anxious, they tend to take rapid, shallow breaths that come directly from the chest. This type of
breathing is called thoracic or chest breathing. When you’re feeling anxious, you may not even be aware that you’re
breathing this way.

Chest breathing disturbs the oxygen and carbon dioxide levels in the body, resulting in increased heart rate, dizziness,
muscle tension and other physical sensations. This may may signal your body to produce a stress responsethat
contributes to anxiety and panic attacks.
Progressive Muscle Relaxation
If you have panic disorder, agoraphobia or another type of anxiety disorder, you may experience frequent muscle tension.
In fact, chronic muscle tension may be so automatic that it seems normal, and you may have forgotten what it feels like
when your muscles are completely relaxed. By employing the progressive muscle relaxation technique, you will be able to
quickly rediscover the distinctions between relaxation and tension of various muscle groups.

Visualization

By imagining yourself in a peaceful, stress-free setting, you can reach a state of mental and physical relaxation. For
example, imagine yourself sitting by a beautiful, peaceful lake. Focus on the scene for a period of time. Feel the soft sand
on the bottom of your feet. As a gentle breeze sweeps across the water, imagine the warm air on your face as you watch
a magnificent sunset on the horizon.

How Systematic Desensitization Works

Before beginning systematic desensitization, you need to have mastered relaxation training and developed a hierarchy
(from least feared to most feared) list of your feared situations. If you have difficulty getting to a state of relaxation or
identifying your anxiety hierarchy, you should consult with a professional who will be able to provide you with guidance.

Systematic desensitization begins with imaginary exposure to feared situations. Use your anxiety hierarchy to break down
the feared situation into manageable components. For example, let’s say you fear going into large stores. You may have
the least anxiety walking into the store. As you get further from the exit doors, your anxiety intensifies. Standing in the
checkout line represents your highest fear response. You would start the process by focusing on the action that causes
the least amount of distress and work your way up. The result is that you will gradually, or systematically, become
desensitized to shopping in large stores.

http://panicdisorder.about.com/od/treatments/a/SystemDesen.htm

4.
Examples of Systematic Desensitization

The process of treatment through this procedure, can be explained by way of some examples of systematic
desensitization. For instance, if a person has associated some kind of fear to a red rose, and experiences extreme panic
attacks or a nervous breakdown, upon seeing or touching one, the following ways can help in overcoming this fear.

• The patient is first taught to relax, through various relaxation methods, like learning how to relax the muscles,
and applying various deep breathing relaxation techniques. With these methods, a general sense of calm
prevails over the mind.
• Next, the patient is asked only to think about a red rose. Of course, this will generate the feeling of anxiety, but
only in a limited amount, as the object of fear is just imaginary and not real.
• Then, the patient will be presented a funny drawing, representing a person or a scene, that includes a rose. If
this generates anxiety, the patient will be asked to close his eyes, relax his mind, and once relaxed, will be
presented the picture again. This constant repetition of retreating, relaxing and then repeating the pattern is one
of the core principles of systematic desensitization.
• Slowly, a picture of a rose will be presented in a pleasant situation. For instance, a picture of a boy giving a red
rose to a girl, as a symbol of love will be shown to the patient. This will help him associate pleasant feelings to a
rose.
• Now, the patient has to just see a real rose, placed in a vase, from a distance. This will be done with constant
reassurance that it can possibly cause no harm.
• The patient will slowly be made to approach the red rose, and look at it from a shorter distance.
• Then, the patient will go close to the rose placed in the vase, and just be asked to touch the vase.
• This will be followed by touching the red rose.
• The patient will now hold the red rose in his hand.
• Finally, he will be able to hold an entire bouquet of red roses, without experiencing any anxiety or fear.

Systematic desensitization can be practiced by one at home, but this depends on the level of anxiety caused upon seeing
the object that generates the anxiety. However, it is definitely safer to do it under the guidance of a psychotherapist, who
will effectively help in controlling and then overcoming the fear. This is because if the process goes wrong, the phobia can
be heightened to a newer level, instead of being eliminated. Thus, by unlearning certain behaviors, various anxiety
causing fears can be overcome, by means of the process of systematic desensitization.

http://www.buzzle.com/articles/systematic-desensitization.html

5.

The old saying goes, “You can do anything you want, if you put your mind to it,” and that really is the basis
of a psychotherapy technique called Systematic Desensitization which is used to help people overcome the fears that are
inherent in anxiety, and phobias. That’s because systematic desensitization utilizes the natural power of the mind to
“unlearn” the things that trigger the fears that make daily life for millions with anxiety disorders sometimes excruciatingly
unbearable. But the technique is not some mumbo-jumbo from science fiction land. It’s quite simply a method that has
relaxation at the core.

Developed in the 1950s by behavior therapy pioneer Joseph Wolpe, systematic desensitization is based on the principles
of “classical conditioning.” The idea is that when humans learn something, they are being ‘conditioned,’ so if someone
with anxiety can be ‘unconditioned’ then the fears they have come to learn to be afraid of can therefore also be removed
by reversing the learning…a kind of self brainwashing in a way.

The process involves facing the fear, but in gradual stages. In a series of sessions, people with anxiety disorders are
encouraged to follow a pattern of progression that eventually takes them right up to the very edge of what causes them
such distress, meet it head on, and then learn to see it for it generally is – an irrational fear. Using the relaxation
techniques adopted to compete with the anxiety during the therapy, people can then take their new “desensitized self” out
into the world and their real-life situations and consequently tackle the things that trigger their anxiety full-on when they
arise, therefore preventing the anxiety from taking root.

Learning to relax then is the key to systematic desensitization, and there are two main types of relaxation techniques
used. The first is Deep Breathing. The way we breathe is important, because during stressful situations when faced with
fear our breathing becomes unconsciously rapid, and shallow, which is known as “chest breathing.” When we start chest
breathing, the oxygen and carbon levels in the body are disturbed leading to increased heart rate, dizziness, and muscle
tension, among other physical responses associated with anxiety, and stress.
This “stress response” is what happens when physiological changes occur in our bodies when faced with a perceived
threat, or in the case of people with anxiety disorder, the irrational fear they have that something catastrophic is going to
happen to them, or a loved one. When the stress response is triggered there is a burst of adrenaline, a quickening of the
pulse, and re-direction of blood away from the extremities of the body to the major organs. This natural response of the
body is intended to give us a burst of energy if we need to fight off enemies, or take flight (also known as the ‘fight or flight’
response). It was useful back in the primeval days when this response was required more often, but nowadays the threats
we face are less physical. They are arguably more psychological. Hence the onus is more on the mind than the body, and
why a mental response has proven more successful when dealing with anxiety disorders, because the fears associated
with anxiety are based on imagined threats rather than real physical ones.

This takes us back to relaxation. For in its natural state, if left free from stress, the human body will always be relaxed, and
calm, and free from trauma. Thus the second relaxation method taught during systematic desensitization sessions is
Progressive Muscle Relaxation. Muscle tension is almost a given during stressful moments. We “tense up,” brace
ourselves ready to defend an “attack” in whatever form it takes – even if it is mental. In fact muscle tension can happen so
automatically during our day-to-day life we may be completely unaware that we are tense. But being tense is not good for
the body if it happens a lot or all the time, as is the case with people with anxiety disorders.

So, through systematic desensitization, people with anxiety disorders learn how to relax their breathing, and their
muscles, as part of the new conditioning process that will eventually help them confront their irrational fears.

And this is where Visualization comes in to the therapy. This is the technique that enables people to imagine they are in a
peaceful, stress-free setting whereby they can then enter a state of mental and physical relaxation. They are then
introduced to their fears in a series of imagined situations, and use the relaxation methods to meet, and overcome their
anxiety.

And it works.

Systematic desensitization has been around since the 1950s, and is still regarded by healthcare practitioners as one of
the most effective ways for people to combat their anxiety disorders.

http://www.panicattackpedia.com/systematic-desensitization.html

COGNITIVE RESTRUCTURING

1.

Cognitive restructuring in cognitive therapy is the process of learning to refute cognitive distortions, or
fundamental "faulty thinking," with the goal of replacing one's irrational, counter-factual beliefs with more accurate and
beneficial ones.
The cognitive restructuring theory holds that people are directly responsible for generating dysfunctional emotions and
their resultant behaviors, like stress, depression, anxiety, and social withdrawal, and that we humans can be rid of such
emotions and their effects by dismantling the beliefs that give them life. Because one sets unachievable goals —
"Everyone must love me; I have to be thoroughly competent; I have to be the best in everything" — a fear of failure
results. Cognitive restructuring then advises to change such irrational beliefs and substitute more rational ones: "I can fail.
Although it would be nice, I didn't have to be the best in everything." [Ellis and Harper, 1975; Ellis 1998]
This is accomplished by leading the subject to:

 Gain awareness of detrimental thought habits

 Learn to challenge them
 Substitute life-enhancing thoughts and beliefs

The rationale used in cognitive restructuring attempts to strengthen the client's belief that 1) 'self-talk' can influence
performance, and 2) in particular self-defeating thoughts or negative self-statements can cause emotional distress and
interfere with performance, a process that then repeats again in a cycle.

Clinical Applications

Anger management
Main article: Anger management
Anger management programs have used cognitive restructuring to help high-anger drivers stay calm and collected. Anger
control training combines cognitive restructuring with social skills training, thus helping the chronically angry to overcome
their rage that arises in specific situations as well as their general anger against themselves, loved ones and the world in
general. Interestingly, Cognitive Restructuring has also shown great beneficence in the pre-release preparations of
criminals, reducing recidivism.
Depression
An example of how cognitive restructuring can be used in treating clinical depression is to find a statement that describes
the cause of the depression, such as " No one likes me " and to challenge this, "People have liked me, my family does like
me, I get along with work colleagues " and turn this into a positive affirmation "People have liked me, it is likely people will
like me again, therefore I am a likeable person." Some refer to this general technique as “reframing” or “frame-breaking “.
In clinical depression the triggers of the feelings of hopelessness and helplessness are often concealed, and using
cognitive therapy and communicating in words about what the causes of the feelings are makes it possible to identify
triggers. Thought processes are activated by external stimuli[citation needed] and so finding what external stimuli activate
these thought processes restructures the way the mind deals with triggering stimuli. For example, if being at a party where
everybody is laughing and dancing causes depression, cognitive therapy investigates the thought process that is triggered
by the external stimuli. A statement about the stimuli explaining the trigger is: "I do not know how to dance, I will never be
as happy as those people." and a restructuring statement is: "I want to learn how to dance." This is a way of changing a
belief from a negative to a positive one and may be helpful in the treatment of depression.[citation needed]
Social phobia
Cognitive restructuring (CR), integrated with exposure techniques, is used in Cognitive-Behavioral Group Therapy (CBGT)
to break the cycle of social anxiety. CR is used to conquer social phobia both in the therapist's office and in the client’s
daily life. Under the therapist's direction, clients are guided through cognitive restructuring before, during, and after in-
session exposures to high-anxiety social situations. Then for homework, clients are asked to engage in cognitive
restructuring activities before, during, and after each assigned in vivo exposure.
Trauma victim anxiety
Cognitive restructuring, in combination with other techniques, has been used successfully to reduce anxiety in many
people from trauma victims to students suffering from test anxiety to diabetes-related issues. It has also helped patients
struggling with Post Traumatic Stress Disorder, Body Dysmorphic Disorder (BDD), substance abuse habits and non-
generalized social phobia.

http://en.wikipedia.org/wiki/Cognitive_restructuring
2.

Cognitive Restructuring
- From Unhappiness to a Positive Outlook...
Introduction:
Cognitive Restructuring is a useful tool for understanding and turning around
negative thinking. It helps us put unhappy, negative thoughts "under the
microscope", challenging them and in many cases rescripting the negative
thinking that lies behind them. In doing this, it can help us approach situations
in a positive frame of mind.

This is obviously important because not only are negative moods unpleasant
for us, they also reduce the quality of our performance and undermine our
working and social relationships with other people.

The key idea behind this tool, as with the other tools in this section, is that our
moods are driven by what we tell ourselves, and this is usually based on our
interpretations of our environment. Cognitive Restructuring helps us evaluate
how rational and valid these interpretations are. Where we find that these
assumptions and interpretations are incorrect, then this naturally changes the
way we think about situations and changes our moods.

Cognitive Restructuring is similar to the “Thought Awareness, Rational Thinking and Positive
Thinking” tool. The Thought Awareness tool is a quick technique that is useful for
dealing with spontaneous or simple negative thinking. Cognitive Restructuring
can help where issues are more significant.

Note:
The ‘Cognitive Restructuring’ tool is based on the approach to Cognitive
Therapy described elegantly and simply by Drs. Dennis Greenberger and
Christine Padesky in their book “Mind Over Mood”. Mind Over Mood is well worth
reading for a deeper understanding of this material.

Cognitive Therapy is now one of the main techniques used to manage anxiety
and depression, among others. As with other tools in this section, it focuses on
helping its users understand the negative thought processes that can cause
problems, and on restructuring these so that they are fair and balanced.

Cognitive Restructuring is a stripped down version of this approach focused on

managing “normal” negative thinking. If stress or anything else is causing
you significant or persistent unhappiness, you should take the advice of
suitably qualified health professionals.

http://www.mindtools.com/stress/rt/CognitiveRestructuring.htm
3.
There’s plenty of solid evidence that how we think about what’s going on in our lives can greatly contribute to
whether or not we find events in our lives stressful. Cognitive distortions, or patterns of faulty thinking, can impact our
thoughts, behaviors and experience of stress.
Our self talk, the internal dialogue that runs in our heads, interpreting, explaining and judging the situations we
encounter, can actually make things seem better or worse, threatening or non-threatening, stressful or…well, you get the
picture. Some people tend to see things in a more positive light, and others tend to view things more negatively, putting
themselves at a disadvantage in life. (See this article on optimism and pessimism to see how.) But, as our self-talk
develops starting in childhood, how does one go about changing these habitual thought patterns?
Cognitive restructuring, a process of recognizing, challenging, and changing cognitive distortions and negative
thought patterns can be accomplished with the help of a therapist trained in cognitive therapy or cognitive behavioral
therapy. However, in many cases results can also be achieved at home with the right information and commitment to
change. Here are some general tips on changing negative self talk. For more specific tips, keep reading.

http://stress.about.com/od/professionalhelp/a/Restructuring.htm

4.
Sometimes stress can lead to a chain reaction of thoughts that starts with a small, simple problem and leads to
full-blown anxiety and panic over unrealistic fears. We all get ourselves worked up from time to time, but these irrational
thoughts can cause undue stress. With cognitive restructuring, you can learn to control those thoughts, and not just stay
positive, but be realistic, too.

Cognitive Restructuring: What Is It?

Cognitive restructuring, also called cognitive reframing, is a behavioral technique associated with cognitive therapy.

"Cognitive restructuring involves learning how to think differently, to change fundamental ‘faulty thinking,’ and replace it
with more rational, realistic, and perhaps positive thinking," says Sally R. Connolly, LCSW, a clinical social worker,
therapist, and co-founder of CounselingRelationshipsOnline.com, an online counseling service.

"Much of the research finds that cognitive-behavioral therapy is the most successful form of therapy for dealing with
problems of anxiety or depression," says Connolly. "When people are able to change their thinking, they can approach
their daily lives and problems with much more energy and confidence."

That's because stress, anxiety, and irrational thinking have a big impact on daily life, and how you react to certain
situations.

"We understand that how we think affects how we feel and act,” says Connolly. “Operating out of negative or fearful
thinking can lead to depression, anxiety, or avoidance of people or experiences. Cognitive restructuring helps people to
learn to think, and therefore, act, differently."

Cognitive Restructuring: How It Works

There are few things more aggravating than being stuck in traffic, especially when you're late — and isn't there always
traffic when you're running late? Like most people, you probably get irritated, angry, frustrated, and anxious. You might
worry about the possible ramifications at work, getting a late start on your day, or missing an important meeting. From
those thoughts comes stress.

You have two options: Keep letting the stress eat you up until you're in a panic about getting fired from your job, or
change your thinking.

"Cognitive restructuring involves paying attention to thoughts, recognizing when they are irrational thoughts, challenging
them, and learning replacement thoughts and behaviors," says Connolly. "People learn healthy ways to talk to themselves
so that they can let go of the self-defeating talk."

Using the traffic scenario as an example, think about what is rational about this situation. Is it worth all this stress? There
is nothing you can do to change where you are or how late you’ll be, no matter how much you worry. It's irrational to think
about the terrible things that probably won’thappen as a result of traffic. Instead, focus your energy on how to prevent
getting stuck in traffic again and avoiding future stress.

Cognitive Restructuring: How to Change Your Thoughts

Begin evaluating your thoughts and fears, and figure out if they are rational or irrational. Ask yourself these questions
about your thoughts and fears:

• What is truly the worst possible outcome of this situation?

• Could this really harm me or my family?

• Am I looking at this situation correctly; what proof do I have of my fears?

• Can I really handle this situation even though I doubt myself?

• What can I do to change this situation?

Start by writing your thoughts down on paper, and also note the facts that you know. Reevaluate the facts, compare them
with your thoughts and fears, and identify what's rational.

It's possible to successfully change your thinking habits on your own, but not everyone can do it.

"Some people are able to learn different ways of thinking through their good observational skills and processing," says
Connolly. "For others, it does not come easily and a good therapist can help." Books on cognitive-restructuring techniques
are also available and can be helpful, she adds.

http://www.everydayhealth.com/emotional-health/understanding/cognitive-
restructuring.aspx

5.
Cognitive Restructuring (sometimes known as "reframing") is essentially the core technique from cognitive
behavioral therapy, a highly regarded, scientifically validated psychotherapy format. The technique is designed to help you
alter your habitual appraisal habits so that they can become less biased in nature and you less moody. You alter your
appraisal habits by becoming aware of them as they occur, and then criticizing and critiquing them. Usually there is no
logical or rational basis for your appraisal bias. When you really examine your judgments carefully, looking for evidence to
support them, you find that there is none. You are then in a position to form a new, more accurate appraisal.

Appraisal habits cannot be manipulated directly, but the thoughts that carry them can be. The first task in cognitive
restructuring is thus self-monitoring; learning to become more aware of your thought behaviors. Habitual appraisal habits
are not conscious things, and neither are the thoughts that carry them. In addition to the thoughts you are conscious of
having, there are also all manner of unconscious automatic thoughts which flit through your mind without you noticing.
Automatic thoughts are not inherently unconscious; they are just so common that you've habituated to them and no longer
notice them.

You become more conscious of your automatic thoughts by self-monitoring. We don't want to count thoughts, however, so
much as we want to record them. A good way to do this is to write down all the thoughts that occur to you shortly after
some event has occurred that causes you to feel bad.

Automatic thoughts are often situation specific instances of more core fixed beliefs about yourself and the world. While
automatic thoughts reflects your reaction to a given event, core beliefs describes your general expectations and identity.
For example, if you have recently done poorly on a test, your automatic thought will probably reflect your situation, "I'm so
embarrassed! I should have done better!" , while your core belief might reflect a deeper fear: "I'm a stupid person!" Core
beliefs influence appraisals, and thus are a major source of bias. They are not always obvious or conscious. The way to
identify them is to examine multiple instances of your automatic thoughts over time for the repetitive themes that underlie
them. You will likely be able to distill some of your core beliefs by examining your self-monitoring thought records, and by
asking yourself the question, "Why am I reacting this way?".

Writing down your automatic thoughts and core beliefs makes it easier for you to get a handle on them; to view them from
an outsider's perspective rather than your own. When you actually get to look at what you are thinking and believing, you
may find that your thoughts and beliefs are inaccurate, incorrect or irrational, and that with a little work you can correct
them so that they better reflect "reality"; the shared social consensus.
Write out your automatic thoughts and beliefs on a thought record form as pictured below, and then actually respond to
each one in writing so as to correct it.

http://www.centersite.net/poc/view_doc.php?type=doc&id=9746&cn=353

PROGRESSIVE
MUSCLE RELAXATION
TECHNIQUE
1.

Progressive ONE OF THE MOST simple and easily learned techniques for relaxation is Progressive Muscle
Relaxation (PMR), a widely-used procedure today that was originally developed by
Muscle Jacobson [1] in 1939.

Relaxation
For a description of the psychophysiological changes involved in the relaxation response, see my
page The Psychology of “Stress”.

The PMR procedure teaches you to relax your muscles through a two-step process. First you
deliberately apply tension to certain muscle groups, and then you stop the tension and turn your
attention to noticing how the muscles relax as the tension flows away.

Through repetitive practice you quickly learn to recognize—and distinguish—the associated

feelings of a tensed muscle and a completely relaxed muscle. With this simple knowledge, you
can then induce physical muscular relaxation at the first signs of the tension that accompanies
anxiety. And with physical relaxation comes mental calmness—in any situation.

Before practicing PMR, consult with your physician if you have a history of serious
injuries, muscle spasms, or back problems, because the deliberate muscle tensing of the
PMR procedure could exascerbate any of these pre-existing conditions.

If you continue with this procedure, you do so at your own risk.

Self- There are two steps in the self-administered Progressive Muscle Relaxation procedure: (a)
deliberately tensing muscle groups, and (b) releasing the induced tension. This two-step process
Administered will be described after you are introduced to the muscle groups.

Progressive
After learning the full PMR procedure as follows, you will spend about 10 minutes a day
maintaining your proficiency by practicing a shortened form of the procedure (given in the next
Muscle
section below). As you practice the short procedure, you will be simultaneously learning cue-
controlled relaxation. Ultimately, you will acquire something that will probably become an
Relaxation
indispensable part of your daily life, and the initial drudgery of practice will be long-forgotten.

Suggestions for Practice

It is recommended that you practice full PMR twice a day for about a week before moving on to
the shortened form (below). Of course, the time needed to master the full PMR procedure varies
from person to person.

Here are some suggestions for practice:

• Always practice full PMR in a quiet place, alone, with no electronic distractions, not even
background music.
• Remove your shoes and wear loose clothing.
• Avoid eating, smoking, or drinking. It’s best to practice before meals rather than after, for the
sake of your digestive processes.
• Never practice after using any intoxicants.
• Sit in a comfortable chair if possible. You may practice lying down, but this increases the
likelihood of falling asleep.
• If you fall asleep, give yourself credit for the work you did up to the point of sleep.
• If you practice in bed at night, plan on falling asleep before you complete your cycle.
Therefore, consider a practice session at night, in bed, to be in addition to your basic
practice.
• When you finish a session, relax with your eyes closed for a few seconds, and then get up
slowly. (Orthostatic hypotension—a sudden drop in blood pressure due to standing up
quickly—can cause you to faint.) Some people like to count backwards from 5 to 1, timed to
slow, deep breathing, and then say, “Eyes open. Supremely calm. Fully alert.”

Muscle Groups

You will be working with most all the major muscle groups in your body, but for convenience you
will make a systematic progression from your feet upwards. Here is the most popular
recommended sequence:

• Right foot
• Right lower leg and foot
• Entire right leg
• Left foot
• Left lower leg and foot
• Entire left leg
• Right hand
• Right forearm and hand
• Entire right arm
• Left hand
• Left forearm and hand
• Entire left arm
• Abdomen
• Chest
• Neck and shoulders
• Face

Note. If you are left-handed, you might want to begin with

your left foot, and so on.
Tension–Relaxation Procedure

Step One: Tension. The process of applying tension to a muscle is essentially the same
regardless of which muscle group you are using. First, focus your mind on the muscle group; for
example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for
about 8 seconds; in the example, this would involve making a tight fist with your hand.

Note. Beginners usually make the mistake of allowing muscles

other than the intended group to tense as well; in the example, this
would be tensing muscles in your right arm and shoulder, not just in
your right hand. With practice you will learn to make very fine
discriminations among muscles; for the moment just do the best you
can.
It can be very frustrating for a beginner to try to experience a fine degree of muscle
separation.

Because neglect of the body is an almost universal cultural attitude, it is usually very
difficult to begin learning how to take responsibility for body “mechanics.” So take heart
and realize that learning fine muscle distinction is in itself a major part of the overall
PMR learning process. PMR isn’t just about tension and relaxation—it is also about
muscle discernment.

But also relax a bit and realize that no part of the body is an isolated unit; the muscles
of the hand, for example, do have connections in the forearm, so when you tense your
hand there will always be some small tension occurring in the forearm. When PMR asks
that the hand be tensed without tensing the arm, it is really speaking to the “clumsy”
beginner who, out of total body ignorance, will unthinkingly tense everything in the
whole arm.

So if you accept the fact that you are simply in the beginner phase—rather than
perceive yourself as somehow inept—then you can have the patience to discern the
fine muscles with practice.

It’s important to really feel the tension. Done properly, the tension procedure will cause the
muscles to start to shake, and you will feel some pain.

Note. Be careful not to hurt yourself, as compared to feeling mild

pain.Contracting the muscles in your feet and your back, especially,
can cause serious problems if not done carefully; i.e., gently but
deliberately.

Progressive Muscle Relaxation, stress management

Step Two: Releasing the Tension. This is the best part because it is actually pleasurable. After
the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the
muscles as you simultaneously exhale. In the example, this would be imagining tightness and
pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and
become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the
difference between tension and relaxation.
 Note. The point here is to really focus on the change that occurs as
the tension is let go. Do this very deliberately, because you are
trying to learn to make some very subtle distinctions between
muscular tension and muscular relaxation.

Stay relaxed for about 15 seconds, and then repeat the tension-relaxation cycle. You’ll probably
notice more sensations the second time.

The Full PMR Schedule

Once you understand the muscle groups and the tension-relaxation procedure, then you are
ready to begin the full PMR training. Simply follow the list of muscle groups in the sequence given
and work through your entire body. Practice twice a day for a week. Spend extra time, if
necessary, until you can achieve a deep sense of physical relaxation; then you can move on to
the Shortened PMR schedule.

The In the shortened form of PMR, you will (a) work with summary groups of muscles rather than
individual muscle groups, and (b) begin to use cue-controlled relaxation.
Shortened
The summary muscle groups. The four summary muscle groups are as follows:
PMR

Schedule 1. Lower limbs

2. Abdomen and Chest
3. Arms, Shoulders, and Neck
4. Face

Instead of working with just one specific part of your body at a time, focus on the complete group.
In Group 1, for example, focus on both feet, both lower legs, and both upper legs all at once.

Cue-controlled relaxation. Use the same tension-relaxation procedure as full PMR, but work with
the summary groups of muscles. In addition, focus on your breathing during both tension and
relaxation. Inhale slowly as you apply and hold the tension. Then, when you let the tension go
and exhale, say a cue word to yourself—some suggestions are given below. This will help you to
associate the cue word with a state of relaxation, so that eventually, through conditioning, the cue
word alone will produce a relaxed state.

Many people find that cue-controlled relaxation does not have to depend on only one
word; it may actually be more helpful in some situations to use a particular phrase.

Some suggestions for cue words/phrases are these:

• Relax
• Let it go
• It’s OK
• Stay calm
• All things are passing
• Trust in God

Summary

Initially, you should practice the shortened form of PMR under the same conditions as you
practiced full PMR. After about a week of twice-daily practice you will then have enough
 proficiency to practice it under other conditions and with distractions. Or you might want to move
on to the final process of Deep Muscle Relaxation.

Deep Once you have learned PMR and are familiar with the feeling of muscle relaxation, you can then
induce relaxation without even bothering with the tension-relaxation process. All you need to do is
Muscle use your imagination to think of and then relax the various muscle groups using your cue word(s).
Usually this is done by starting at the top of your head and then working down through your body,
Relaxation as if relaxation were being poured over your head and flowing down over all of your body. This
process is called Deep Muscle Relaxation.

Then, anywhere, anytime, you can simply perform a quick “body scan”
to recognize where in your body you might be holding muscle tension
and then, using imagery and your cue word/phrase, you can let it go.

http://www.guidetopsychology.com/pmr.htm

2.
Progressive muscle relaxation (or PMR) is a technique for reducing anxiety by
alternately tensing and relaxing the muscles. It was developed by American physician Edmund Jacobson in the early
1920s.[1] Jacobson argued that since muscle tension accompanies anxiety, one can reduce anxiety by learning how to
relax the muscular tension. PMR entails a physical and mental component.
The physical component involves the tensing and relaxing of muscle groups over the legs, abdomen, chest, arms and
face. With the eyes closed and in a sequential pattern, a tension in a given muscle group is purposefully done for
approximately 10 seconds and then released for 20 seconds before continuing with the next muscle group.
The mental component focuses on the difference between the feelings of the tension and relaxation. Because the eyes
are closed, one is forced to concentrate on the sensation of tension and relaxation. In patients with anxiety, the mind often
wanders with thoughts such as "I don't know if this will work" or "Am I feeling it yet." If such is the case, the patient is told
to simply focus on the feelings of the tensed muscle. Because of the feelings of warmth and heaviness are felt in the
relaxed muscle after it is tensed, a mental relaxation is felt as a result. With practice, the patient learns how to effectively
relax and deter anxiety when it becomes at an unhealthy level where an anxiety attack would otherwise occur.[2]
Jacobson trained his patients to voluntarily relax certain muscles in their body in order to reduce anxiety symptoms. He
also found that the relaxation procedure is effective against ulcers, insomnia, and hypertension. There are many parallels
with autogenic training, which was developed independently. The technique has also proven effective in reducing acute
anxiety in people with Schizophrenia.[3]
Jacobson's Progressive Relaxation has remained popular with modern physical therapists.
RELAXATION METHOD
Progressive relaxation involves alternately tensing and relaxing the muscles.[4] A person using PMR may start
by sitting or lying down in a comfortable position. With the eyes closed, the muscles are tensed (10 seconds) and relaxed
(20 seconds) sequentially through various parts of the body. The whole PMR session takes approximately 30 minutes. As
this is a technique, practice with PMR does make perfect and will usually not work effectively as it should the first couple
of times.
Patients with generalized anxiety disorder who first try PMR with anxiety may become frustrated, feel rushed, or feel an
increase in anxiety for various reasons such as being afraid to "let your guard down." As with doing anything new, this is
to be expected and simply practiced again once or twice a day.

http://en.wikipedia.org/wiki/Progressive_muscle_relaxation

3.
Progressive Muscle Relaxation
A simple exercise that will help you relax in 10 easy steps

For each muscle group, tense for 10 seconds and release, taking a few deep breaths as you notice sensation that comes
as those muscles relax, before moving on to the next muscle group. Skip areas that cause pain when tensing.

1. Sit in a comfortable position, with eyes closed. Take a few deep breaths, expanding your belly as you breathe air in and
contracting it as you exhale.

2. Begin at the top of your body, and go down. Start with your head, tensing your facial muscles, squeezing your eyes
shut, puckering your mouth and clenching your jaw. Hold, then release and breathe.

3. Tense as you lift your shoulders to your ears, hold, then release and breathe.

4. Make a fist with your right hand, tighten the muscles in your lower and upper arm, hold, then release. Breathe in and
out. Repeat with left hand.

5. Concentrate on your back, squeezing shoulder blades together. Hold, then release. Breathe in and out.

6. Suck in your stomach, hold, then release. Breathe in and out.

7. Clench your buttocks, hold, then release. Breathe in and out.

8. Tighten your right hamstring, hold, then release. Breathe in and out. Repeat with left hamstring.

9. Flex your right calf, hold, then release. Breathe in and out. Repeat with left calf.

10. Tighten toes on your right foot, hold, then release. Breathe in and out. Repeat with left foot.

http://www.arthritistoday.org/daily-living/stress/progressive-muscle-relaxation.php

4.
Progressive muscle relaxation refers to the variety of breathing and meditation techniques that help release
tension throughout the body. According to the University of Maryland Medical Center, relaxation techniques such as
progressive muscle relaxation have been clinically proven to reduce the perception of pain as well as symptoms, in
conditions as diverse as diabetes and infertility to tension headaches and irritable bowel syndrome. With practice,
practically anyone can perfect these basic muscle relaxation techniques.
Basic Systematic Muscle Relaxation
Easily the most common progressive muscle relaxation technique is the systematic tension and relaxation
method. This technique utilizes a sequence of isolated tensing and relaxation to guide each of the body's muscles toward
absolute relaxation. This muscle relaxation method is particularly effective in locating and elimination bodily tension that
may have gone undetected. Begin by sitting or laying down on a comfortable surface and relaxing each of your body's
muscles and ligaments. Tighten the muscles and joints of your right foot as strongly as you can for 10 seconds, making
sure to tense each of the foot muscles with all of your might. After 10 seconds completely relax the foot and note the
difference of a relaxed muscle and a tense muscle; keep your right foot completely relaxed as you do your left foot and
then move up your body, tensing and relaxing each isolated muscle until your entire body has become progressively free
of tension.

Imagery Techniques
Having performed the basic systematic muscle relaxation, you are now able to heighten the sense of relaxation
through visual techniques of imagery and color. A common technique among practitioners of guided meditation, imagery
muscle relaxation involves going through the basic muscle relaxation process while imagining various colors, textures and
shapes to help assist in letting go of tension. A popular method of this visualization technique is to imagine the tension as
a red color, or a texture resembling glass, barbed wire or any other sharp, jagged material. As tension leaves the body, it
is gradually replaced by a light cool turquoise color and substance similar to a gentle wave or tide. Repeat the basic
systematic muscle relaxation technique while including various visualizations for the feelings of tension and relaxation,
until you find the imagery that is most conducive to a relaxing state. Some popular visualization alternatives include:
imagining a golden orb of light moving through the body as you relax, or a waterfall cascading down upon the relaxing
muscle group.
Music Therapy Techniques
For a complete sensory experience of progressive muscle relaxation, combine your visualization techniques
with a relaxing soundtrack or CD to help facilitate an overall calm during your session. Visit a record store or online music
source, such as Amazon or iTunes, for compositions of relaxation music, and sample the different varieties available.
Relaxation albums can range from Vietnamese flute music to whale mating sounds; whatever your preference, select the
genre and type of audio that would be most beneficial for your relaxation session. Once you have selected a CD or
composition, begin playing it at the start of your progressive muscle relaxation and experience the difference the music
makes in removing tension from the body. For instance, an album of ocean sounds might be very effective if your
relaxation imagery involves waves of blue water eliminating tension as you continue to tense and release your muscles.

http://www.livestrong.com/article/148776-progressive-muscle-relaxation-techniques/
5.
Progressive Relaxation: a deep muscle relaxation technique developed and published by Edmond Jacobson in 1929.
He believed that the body responds to anxiety provoking thoughts and events with muscle tension. The tense muscles, in
return, increase the feeling of anxiety. Deep muscle relaxation reduces physiological tension, reduces pulse rate and
blood pressure, as well as decreasing perspiration and respiration rates.

This technique has been effective in the treatment of muscular tension, anxiety, insomnia,
depression, fatigue, irritable bowel, muscle spasms, neck and back pain, high blood pressure, mild
phobias, and stuttering.

Progressive relaxation can be practiced while lying on your back or sitting in a chair with your
head supported. Each muscle or muscle group is tensed for five seconds and then relaxed for twenty
seconds. This procedure is repeated at least once. At first only partial relaxation may occur, but after
practice the whole body can relax within a few minutes. (Caution: Do not tense the neck, back, toes,
and feet excessively tight. Tensing these may result in muscle cramping.)

Follow the directions below to use the progressive relaxation technique:

1. Lie on your back with your eyes closed, feet slightly apart, arms slightly away from
sides, and palms upward.

2. Allow your breath to slow down. Put your entire attention on the breath as it moves in
and out. (Pause 20 counts.)

3. Tense the muscles of your feet. (Pause 5 counts and gently relax. Pause 20
counts. REPEAT.)

4. Tense the muscles of your calves. (Pause 5 counts. Relax. Let the tension go. Pause 20
counts. REPEAT.)

5. Tense the muscles of your stomach. (Pause 5 counts. Relax. Let the tension go. Pause
20 counts. REPEAT.)

6. Tense the muscles of your chest. (Pause 5 counts. Relax. Let the tension go. Pause 20
counts. REPEAT.)

7. Clench your fists tightly. (Pause 5 counts. Relax. Let the tension go. Pause 20
counts. REPEAT.)

8. Tense your elbows and tense your biceps. Hold them tight. (Pause 5 counts. Relax and
straighten arms. Pause 20 counts. REPEAT.)

9. Tense the muscles of your neck. (Pause 5 counts. Relax. Let the tension go. Pause 20
counts. REPEAT.)

10. Tense the muscles of your head and face. (Pause 5 counts. Relax. Let the tension go.
Pause 20 counts. REPEAT.)
 Visualization is a technique which can be used as a part of progressive relaxation or by itself. If used as a
part of progressive relaxation, go into visualization after the body is relaxed.
If used by itself, take 3 deep breaths to help slow the body down before using the visualization. In
creating the images, use the words as bait but allow your subconscious to change the image if it
wants. USE AS MANY SENSES AS YOU CAN! Use your seeing, hearing, tasting, smelling, and
touching senses. Using the senses allows the experience to be as "full" as possible. Soft, soothing
music played in the background can add to this experience.

Below Are Two Examples Of Visualization:

1. See a cloud drifting across the sky. Now it's gone. See another and imagine that you are on it, drifting up over the city.
As you drift and float, you come to a wooded area where you can hear birds chirping and see animals scurrying about.
(Pause) You see a stream of water nearby. As you near the water, you notice how gentle, yet consistent the movement of
the water is. It is peaceful yet energetic. (Pause) Now move away to a large meadow, and in the meadow you can see
wildflowers. Look at the lovely colors. (Pause) And now begin to drift away from this place, back to the room you are in.
(Pause) Take in a slow, deep breath, and let it go. (Repeat breathing 3 times.) Open your eyes and stretch.

2. Imagine the sun up above you. With your imagination, pick a beam of sunlight and direct it to move down to your body.
Feel the warm glow as the sun's energy helps growth and healing. Take special note to direct this energy to any particular
part of the body which feels uncomfortable or ill at ease. (Pause) Now select an area of your life that you would like to see
grow. Isolate that area, and see it as a seed. (Pause) Direct the sunbeam towards this seed with the knowledge that the
sun's energy can help its growth and expansion. Let the sun surround and fill the seed with warmth and light. (Pause)
After a few moments, let the image go. Take a deep breath, and let it go. Repeat breathing 3 times. Open your eyes and
stretch.

http://cas.umkc.edu/casww/relaxatn.htm
6.

Progressive Muscle Relaxation

Progressive Muscle Relaxation is a relaxation technique used to release stress. It can relax the muscles and lower blood
pressure, heart rate, and respiration.
Progressive Muscle Relaxation is the tensing and then relaxing each muscle group of the body, one group at a time.
Though this technique is simple it may take several sessions before it is 'mastered.'
Some people prefer to listen to an audiotape (or CD or mp3) that guides one through progressive muscle relaxation. The
scripts are usually about 20 minutes long.
Progressive muscle relaxation may be done sitting or lying down.
Tense up a group of muscles - tense hard but don't strain - and hold for about 5-10 seconds.Release the tension from the
muscles all at once. Stay relaxed for 10 - 20 seconds.
Some people prefer to count, for example:
Tense for count of 5
Release all at once
Rest for count of 10
...or
Tense for count of 10
Release all at once
Rest for count of 20
Pay close attention to the feeling of relaxation when you release the contracted muscles.
When going through the muscle groups, some people start with the hands, others with the feet. You may do one side of
the body (hand, arm, leg, foot) at a time or do both sides at the same time. Listening to a prerecorded script that guides
you through the process is helpful.
Sample of Progressive Muscle Relaxation Exercise:
• Hands - Clench fists
tense for 5, release, rest for 10

• Right forearms and hands - Extend arm, elbow locked, and bend hand back at the wrist
tense for 5, release, rest for 10

• Upper right arm - Bend arms at elbows and flex biceps

tense for 5, release, rest for 10

• Forehead - wrinkle forehead into frown, tense, release, rest, and/or raise eyebrows
tense for 5, release, rest for 10

• Eyes - close eyes tightly, hold and release

tense for 5, release, rest for 10

• Mouth - press lips tightly together

 tense for 5, release, rest for 10

• Jaw - open mouth wide and stick out tongue

tense for 5, release, rest for 10

• Buttocks - tense
tense for 5, release, rest for 10

• Abdomen
tense for 5, release, rest for 10

• Chest
tense for 5, release, rest for 10

• Back - arch back

tense for 5, release, rest for 10

• Neck and shoulders

tense for 5, release, rest for 10

• Thighs
tense for 5, release, rest for 10

• Lower legs and feet - Point toes toward shin

tense for 5, release, rest for 10

• Feet - Point toes and curl them under

tense for 5, release, rest for 10

http://www.stress-relief-exercises.com/progressive_muscle_relaxation.html
DIAPHRAGMATIC BREATHING
1.
Diaphragmatic breathing, abdominal breathing, belly breathing, deep breathing or costal breathing is the act of breathing
deep into one's lungs by flexing one's diaphragmrather than breathing shallowly by flexing one's rib cage. This deep
breathing Some yoga and meditation traditions draw a clear distinction between diaphragmatic breathing and abdominal
breathing or belly breathing. The more specific technique of diaphragmatic breathing is said to be more beneficial.[2][3][4]
Although the diaphragm is the primary breathing muscle, it is believed that many people have little sensory awareness of
it, almost no idea how to engage it more fully, and even how it works. Some breath therapists and breathing teachers
believe that because of the increasing stress of modern life and the resulting over-stimulation of the sympathetic nervous
system, as well as of the idealised hard, flat belly, many people carry excessive tension in the belly, chest, and back,
which makes it difficult for the diaphragm to move freely through its full range of motion.[5]
is marked by expansion of the abdomen rather than the chest when breathing. It is generally considered a healthier and
fuller way to ingest oxygen[1], and is often used as a therapy for hyperventilation, anxiety disorders and stuttering.

Overview
Performing diaphragmatic breathing can be therapeutic, and with enough practice, can become a standard way
of breathing.
To breathe diaphragmatically, or with the diaphragm, one must draw air into the lungs in a way which will expand the
stomach and not the chest. It is best to perform these breaths as long, slow intakes of air – allowing the body to absorb all
of the inhaled oxygen while simultaneously relaxing the breather.
To do this comfortably, it is often best to loosen tight-fitting pants/belts/skirts (nude also works well), as these can interfere
with the body's ability to intake air. While at first one may not feel comfortable expanding the stomach during breathing,
diaphragmatic breathing actually fills up the majority of the lungs with oxygen – much more than chest-breathing
or shallow breathing.
Many yoga and pranayama teachers believe that the most complete and fullest way of breathing is the "three-part breath,"
also called in yoga "The Complete Breath," which includes diaphragmatic breathing as the first step, followed
by thorax expansion and then chest expansion. This method of breathing is considered in Tantric yoga to facilitate the
greatest flow of life force through the body. There are several variations of the "three-part breath"; however, many breath
therapists and breathing teachers maintain that this approach can create breathing imbalances and other problems.[6]
Exercise
A common diaphragmatic breathing exercise is as follows:
 1. Sit or lie comfortably, with loose garments.
2. Put one hand on your chest and one on your stomach.
3. Slowly inhale through your nose or through pursed lips (to slow down the intake of breath).
4. As you inhale, feel your stomach expand with your hand.
5. Slowly exhale through pursed lips to regulate the release of air.
6. Rest and repeat.

Another diaphragmatic breathing exercise for raising oxygen levels in the blood and energy in the body is to take several
negative breaths, immediately followed by an equal number of positive breaths. During negative breaths, one inhales,
immediately exhales and then holds one's breath for a short time. The emphasis is on keeping one's lungs empty.
Negative breaths reduce the amount of oxygen in one's blood. During positive breaths, one inhales, holds one's breath,
and then exhales. The emphasis is in keeping one's lungs full of air. Positive breaths increase the oxygen in one's blood.
Although not always taught, continuing to breathe into the chest at the same time can provide an ever more "fulfilling"
exercise. The goal is to have the entire torso move in and out when breathing, as if one is surrounded by an expanding
and contracting inner tube.[7]

http://en.wikipedia.org/wiki/Diaphragmatic_breathing
2.
Diaphragmatic breathing
is one of the most important
foundation practices for meditation.

It is important to note that modern medicine has finally acknowledged what the yogis have known for thousands of years,
that the breath is intimately connected to the autonomic nervous system and the mind. Even some hospitals and medical
establishments are now willing to train people in breath regulation and diaphragmatic breathing.

We need to consciously practice diaphragmatic breathing. This involves a retraining program, and while another person
can teach us how to do it, it is actually a self-training program. Nobody can do the actual awareness and training for us.

The two keys to proper diaphragmatic breathing are: 1) to receive proper training, and 2) to then practice every day.

To set aside a few minutes in the early morning and a few minutes in the evening to sit quietly and consciously breathe
diaphragmatically is a very useful thing to do. To practice diaphragmatic breathing a few more times during the day is
even more beneficial.

• Breathe with the diaphragm, allowing the ribs to slightly flare out to the sides, while the
shoulders, upper chest and abdomen remain motionless.
• Breathe smoothly, allowing no jerkiness or irregularities to disturb the steady flow.
• Breathe slowly, but within your comfortable capacity, not straining or getting insufficient air.
• Breathe at a comfortable depth; deeply, not shallow, but also not exaggerating the depth.
• Allow breath to flow continuously, with no pause allowed between the breaths, either
between inhalation and exhalation, or between exhalation and inhalation.
• Breathe evenly, so that exhalation and inhalation are of the same duration. Once that is
comfortable, allow the exhalation to be twice as long as the inhalation during the practice time.

First, be aware of the motion of the diaphragm, allowing the upper chest and the abdomen to be still. Then, after a few
minutes, bring your attention to the feel of the air moving in the nostrils (still doing diaphragmatic breathing). It is the
cognitive sense of touch. Continue to breath smoothly and slowly, with no jerkiness or pauses. Continue this for several
more minutes. This practice can be done as a complete breathing practice itself, or as a part of a complete meditation
practice, where the subtler meditation follows the diaphragmatic breathing practice.

While it should be self-evident, it needs to be pointed out that the human body is designed to use the nose for breathing,
not the mouth. Unfortunately, there is a lot of advice circulated that one should breathe through the mouth. Noses are
meant for breathing.

Proper diaphragmatic breathing is the foundation training in preparation for the balancing and vigorous breathing
practices. The benefits of learning and practicing diaphragmatic breathing are immense. Without it, it is unlikely that one
will progress in meditation as a spiritual pursuit.
 The greatest difficulty in
learning Diaphragmatic Breathing

The biggest single problem in learning proper diaphragmatic breathing is in knowing where the diaphragm is located. The
pictures below should help you find the diaphragm.

It is common to see both long-time students and teachers of hatha Yoga and diaphragmatic breathing actively moving the
muscles in the abdominal (belly), thoracic (chest), and clavicle (the horizontal bones at the shoulders) regions and calling
these muscle movements diaphragmatic breathing. Belly breathing, chest breathing, and shoulder breathing are simply
not diaphragmatic breathing (people often report shoulder or neck pains which come from using the neck and shoulder
muscles some 20,000 times a day in this way for which they are not designed). One of the main problems with all forms of
breath training, whether for meditation or clinical reasons, seems to be a misunderstanding of the precise location of the
diaphragm. If one does not know where to find the diaphragm, it is difficult to train oneself or others in proper
diaphragmatic breathing.

The greatest challenges in learning and teaching

diaphragmatic breathing are understanding
the location of the diaphragm, and that it is
NOT the same as the abdomen or the chest.

It would be of tremendous benefit if the many teachers of hatha Yoga and yogic breathing, along with respiratory
therapists, occupational therapists, counselors, psychologists, physicians, and other professionals would learn and teach
proper diaphragmatic breathing. It is of tremendous benefit not only to seekers of deep meditation for spiritual awakening
or Self-Realization, but also those only wishing to "manage" their inner stress.

It is important to note that speaking of diaphragmatic breathing does not negate the many balancing and invigorating
practices, which can be quite useful. Rather, proper diaphragmatic breathing forms a foundation for those other practices.

http://www.swamij.com/diaphragmatic-breathing.htm

3.

Diaphragmatic Breathing

Breathing with the diaphragm is utilizing your strongest and most efficient breathing muscle. The diaphragm
is a dome shaped muscle that goes from the front of the rib cage to the back. When it contracts, the
diaphragm flattens down to pull air in; when it relaxes, it domes up to push air out. Your diaphragm works a
lot like a window shade going up and down. Chest breathing is accessory breathing and should be "add on
breathing" to the diaphragm. However, many people use their chest a lot when they breathe. If you sit in
slumped posture, it is easy to slip into this habit. If you watch babies, they breathe correctly; you can see their
little diaphragms move up and down when they are asleep and you can see how they use both the diaphragm
and chest when they cry. It is easiest to learn diaphragmatic breathing lying down, then standing, and finally
the most difficult position is sitting. Begin by lying or standing, then put the thumb of one hand on your notch
at the top of your breast bone and let the palm rest across your chest; put your other hand below your ribs
and above your navel. If you are doing diaphragmatic breathing, you should feel movement only with the
lower hand. You could try putting both hands at your sides and place a book on your belly and you should
feel or see the book move up and down.

Concentrating on breathing with your diaphragm is the quickest way to begin self quieting.

Here is how it works. You have a motor nervous system that controls your muscles and an autonomic
nervous system that controls your internal organs. The autonomic system has two major subdivisions called
the sympathetic system (stress; flight or fright) and parasympathetic system (relaxation). Some muscles, such
as your diaphragm are supplied by motor nerves and autonomic nerves which means that you can breathe
without thinking about it or you can "override" the autonomic system with your motor system and have slow
diaphragmatic breaths whenever you want. Chest breathing should not be your primary breathing muscles in
a relaxed mode. Chest breathing is a way we tend to increase sympathetic tone resulting in increased muscle
tension.
 You can test to see if you can "override" the sympathetic tone with your motor system on your very next
breath. The next time you watch a "tear-jerky" movie and are sniffing away, concentrate on stopping chest
breathing and breathing entirely with your diaphragm. It works! This is an extremely powerful technique to use
when you have to speak in front of a group, make a sales pitch, talk with your teenager, etc. Many people feel
diaphragmatic breathing is the single most helpful technique they learn. Things that increase sympathetic
tone that can set you up for a stress response include:

* caffeine (chocolate, tea, coffee, and soda) * nicotine * sugar, especially on an empty stomach * chest
breathing

Now that you have the idea of breathing with your diaphragm, concentrate on completely exhaling. People
with an irregular breathing pattern do not exhale completely Even if you breathe with your diaphragm and
exhale 70%, you quickly progress to chest breathing. You can practice completely exhaling by imagining you
are blowing at a lit candle, just enough to make it flicker, not blow it out. Or you could imagine blowing lightly
across a baby's face.
To help you breathe with your diaphragm:
* use lumbar support when sitting * wear loose fitting clothing around your torso by avoiding panty hose, tight
bras, tight waist bands
Tips that your breathing pattern is incorrect
* frequent sighs * frequent breath holding
Facts worth remembering:
* If muscle tension is increased 20% above normal resting tension, the blood flow to that muscle is decreased
80%. * The sympathetic nervous system has influence on trigger points.

Why do we care about breathing patter and increased sympathetic tone? We care because increased
sympathetic tone results in increased muscle tension and pain.

http://fmscommunity.org/breathing.htm

4.

The benefits of abdominal breathing

Abdominal breathing is also known as diaphragmatic breathing. The diaphragm is a large muscle located between the
chest and the abdomen. When it contracts it is forced downward causing the abdomen to expand. This causes a negative
pressure within the chest forcing air into the lungs. The negative pressure also pulls blood into the chest improving the
venous return to the heart. This leads to improved stamina in both disease and athletic activity. Like blood, the flow of
lymph, which is rich in immune cells, is also improved. By expanding the lung's air pockets and improving the flow of
blood and lymph, abdominal breathing also helps prevent infection of the lung and other tissues. But most of all it is an
excellent tool to stimulate the relaxation response that results in less tension and an overall sense of well being.

Abdominal Breathing Technique

Breathing exercises such as this one should be done twice a day or whenever you find your mind dwelling on upsetting
thoughts or when you are experiencing pain.

• Place one hand on your chest and the other on your abdomen. When you take a deep breath in, the hand on
the abdomen should rise higher than the one on the chest. This insures that the diaphragm is pulling air into the
bases of the lungs.
• After exhaling through the mouth, take a slow deep breath in through your nose imagining that you are sucking
in all the air in the room and hold it for a count of 7 (or as long as you are able, not exceeding 7)
• Slowly exhale through your mouth for a count of 8. As all the air is released with relaxation, gently contract your
abdominal muscles to completely evacuate the remaining air from the lungs. It is important to remember that we
deepen respirations not by inhaling more air but through completely exhaling it.
• Repeat the cycle four more times for a total of 5 deep breaths and try to breathe at a rate of one breath every
10 seconds (or 6 breaths per minute). At this rate our heart rate variability increases which has a positive effect
on cardiac health.

Once you feel comfortable with the above technique, you may want to incorporate words that can enhance the exercise.
Examples would be to say to yourself the word, relaxation(with inhalation) and stress or anger (with exhalation). The idea
being to bring in the feeling/emotion you want with inhalation and release those you don't want with exhalation.
In general, exhalation should be twice as long as inhalation. The use of the hands on the chest and abdomen are only
needed to help you train your breathing. Once you feel comfortable with your ability to breathe into the abdomen, they are
no longer needed.

Abdominal breathing is just one of many breathing exercises. But it is the most important one to learn before exploring
other techniques. The more it is practiced, the more natural it will become improving the body's internal rhythm.

Using breathing exercises to increase energy

If practiced over time, the abdominal breathing exercise can result in improved energy throughout the day, but sometimes
we are in need of a quick "pick-up." The Bellows breathing exercise (also called, the stimulating breath) can be used
during times of fatigue that may result from driving over distances or when you need to be revitalized at work. It should not
be used in place of abdominal breathing but in addition as a tool to increase energy when needed. This breathing exercise
is opposite that of abdominal breathing. Short, fast rhythmic breaths are used to increase energy, which are similar to the
"chest" breathing we do when under stress. The bellows breath recreates the adrenal stimulation that occurs with stress
and results in the release of energizing chemicals such as epinephrine. Like most bodily functions this serves an active
purpose, but overuse results in adverse effects as discussed above.

http://www.amsa.org/healingthehealer/breathing.cfm

5.

The simplest of all relaxation techniques is diaphragmatic breathing, also called deep breathing, or abdominal breathing.
How is this technique practiced? Let's have a look.

You know how babies breathe, right? Their bellies are rising up and falling down gently and rhythmically. That's how we
are meant to breathe. Like newborns. Taking slow and deep breaths from the belly.

Stress takes a long term toll on your breathing. Your breath becomes shallow and short. Chances are that it is your chest
that rises and falls with each breath, not your belly.

This chest breathing is not the most efficient way to breathe. Over time, your diaphragm gets tense and abdominal
muscles constricted and you loose the ability to breathe deeply and naturally.

What is a diaphragm?

Diaphragm is a strong dome shaped muscle between abdomen and chest. When you breathe into your diaphragm, it
pushes downwards - away from chest, causing your abdominal muscles to relax and rise. Lungs expand and allow air to
be drawn in.

Here is where diaphragmatic breathing comes in. It stimulates the parasympathetic nervous system, which works in the
opposite way to the sympathetic nervous system. Parasympathetic nervous system slows your cardiovascular system and
relaxes your muscles.

Diaphragmatic breathing relaxes the muscles, massages the internal organs, and allows more oxygen to flow through
your body.

At first, this way of breathing may feel awkward, but once you become familiar with the technique, you will be able to
reduce stress on the spot by taking a few deep breaths.

* Be patient - while "breathing" sounds like an easy thing to do - diaphragmatic breathing takes practice. Practice this
breathing technique at least once a day for about 20 minutes. If you have trouble falling asleep, practice this relaxation
technique before going to sleep - you may be surprised how easily you will fall asleep.

In working with your breath, you will discover that changing your breath sequence changes the feelings and energy
throughout your body.

You will also discover that emotional stress and constricted breathing are interconnected. As you gain control over your
breath, you will gain control over your emotions.
The profound relaxation induced by diaphragmatic breathing reestablishes emotional equilibrium and frees energy for the
tasks of your daily living and for healing.

Posture Impacts Your Ability to Breathe

Your physical posture plays an important role in breathing. The way you hold yourself, sitting or standing is one of the
major factors restricting breath.

We have been conditioned to stand as little soldiers "chest out and stomach in". As you tighten the abdominal muscles, to
tighten the stomach, you restrict free flowing breathing.

Fashion, unrealistic expectations on how we should look, sitting behind a desk, sitting in a car, all of this contributes to our
unhealthy breathing patterns.

Diaphragmatic Breathing is one of many techniques to help you reduce anxiety, achieve deep relaxation, and relieve
stress.

http://www.stress-relief-tools.com/diaphragmatic-breathing.html

6.

When overcoming high levels of anxiety, it is important to learn the techniques of correct breathing. Many people who live
with high levels of anxiety are known to breathe through their chest. Shallow breathing through the chest means you are
disrupting the balance of oxygen and carbon dioxide necessary to be in a relaxed state. This type of breathing
will perpetuate the symptoms of anxiety.

The correct breathing technique is called Diaphragmatic Breathing (stomach breathing). We automatically breath this way
when we are born. Diaphragmatic breathing uses the diaphragm muscle ( a strong dome shaped muscle) located under
our ribs and above our stomach. When we breath in, we push the muscle down, and our tummy moves forward. When we
breath out, the diaphragmatic muscle moves back to resting position and our tummy moves back in. There is little or no
upper chest movement.

As we grow older many of us change our pattern of breathing and start breathing through our chest. This can be the result
of a number of factors such as the pressure on women to have a flat tummy, certain fashions, poor posture, and of course
anxiety.

Diaphragmatic Breathing Exercise

To become aware of your breathing, place one hand on your upper chest and one on your stomach. Take a breath and let
your stomach swell forwards as you breathe in, and fall back gently as you breathe out. Try to get a steady rhythm going,
take the same depth of breath each time. Your hand on your chest should have little or no movement. Try and take the
same depth of breath each time you breath in. When you feel comfortable with this technique, try to slow your breathing
rate down by putting a short pause after you have breathed out and before you breathe in again. Initially, it may feel as
though you are not getting enough air in, but with regular practice this slower rate will soon start to feel comfortable.

It is often helpful to develop a cycle where you count to three when you breath in, pause, and then count to three when
you breath out (or 2, or 4 - whatever is comfortable for you). This will also help you focus on your breathing without any
other thoughts coming into your mind. If you are aware of other thoughts entering your mind, just let them go and bring
your attention back to counting and breathing. If you practice this technique for ten minutes twice a day, and any other
time you are aware of your breathing, you will begin to strengthen the Diaphragmatic Muscle and it will start to work
normally - leaving you with a nice relaxed feeling.

Anytime in which you are experiencing anxiety, try and remember to breath in the manner describe above, and your
anxiety level will decrease. Remember, you cannot be anxious and relaxed at the same time.
http://www.healthyplace.com/anxiety-panic/treatment/diaphragmatic-breathing-
technique-for-anxiety-sufferers/menu-id-69/