Relaxation & Breathing Techniques Manual

Developed by Dr. Kim Graham, Dr.TCM

Traditional Chinese Medicine views the body holistically. This holistic view takes into account what you eat, where you live and how the weather affects your health. The basis of ones health in Traditional Chinese Medicine can be defined by how well their qi (chee) is flowing through the meridians of their body.

Qi is a life force that is in all things. The air we breathe contains life-supporting oxygen (called clear qi), the water we drink and the food we eat all contain vital life giving qi or energy. In our bodies, meridians are the pathways that carry qi allowing it to flow through the whole body. When our qi is flowing smoothly, we are well, emotionally and physically. When there is a blockage, qi cannot flow smoothly resulting in disharmony or a feeling of dis-ease. Breathing exercises help to promote the free flow of qi in the meridians helping to rebalance and restore wellness as do acupuncture, acupressure and self-massage.

TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Learn Relaxation Skills

There is no doubting the damaging effects that stress and addiction have on the body. These types of prolonged stress overwhelm the nervous system and create an internal state of agitation. Known as the Fight or Flight response of the sympathetic nervous system, this response is generally reserved for cases of emergency intended to act as a life preservation system. However, stressors like chronic pain and addiction trigger this part of the nervous system and keep it active thereby wearing your body down as it becomes deprived of the balance that rest and relaxation provide. As a person in the early stages of recovery, it may sometimes feel that you have little control over your body, or that the pain and restlessness you are feeling has all of the control. By learning and practicing relaxation techniques, you have the opportunity to take back some of this control. Practicing relaxation techniques can help you reduce the stress in your life and the damaging effects it has on your body as well as help you cope. The most immediate effects of regular practice include: Slowing your heart rate Lowering blood pressure Increasing blood flow to your whole body Reduce muscle tension and chronic pain Improve concentration and mental clarity Reduce negative feelings like anger, frustration and resentment Improve sleep

As when learning any new skill, it is important to practice. Start slow, with only a few minutes a day and build up to longer periods as you get more comfortable. There are many techniques to choose from, and it is not expected that you will like all of them. Choose one or two that work best for you, and give yourself time to get familiar with them. Or get creative by combining various parts of different techniques that you like, or alternate between a few every week. Whatever you choose it is important that you choose one (or two) that resonates with you, fits your lifestyle, and that you ENJOY. The beauty of these relaxation techniques listed are that they can be used anywhere, anytime, and require no special equipment. To get the most benefit from the techniques listed, I urge you to use them alongside the other coping methods offered at TWC, including acupuncture.

TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Tips for success: 1. Schedule a set time to practice each day. Set aside some time each day as your relaxation time. Try to schedule a time of day where you typically have the most energy. For some this may be first thing in the morning before the tasks and responsibilities of the day get in the way. You will be more successful if you are consistent. Using these techniques during acupuncture is a great way to start implementing and benefiting from them. Practice relaxation techniques while youre doing other things. One of the main purposes of these practices is to help you become more self aware and able to control your internal environment. Practicing when you are out doing other things helps to build confidence and increases your ability to elicit a state of calm when stressors we cannot control abound. Try deep breathing when waiting in a doctors office or at a stoplight. Do a body-scan for tension and try to release it using visualization or any other technique while making dinner or other activity. Avoid practicing when you are tired. You will get the most benefit if you practice when youre fully awake and alert allowing you to truly feel the effects of relaxation and self-awareness. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol. Expect ups and downs. Dont be discouraged if you miss a few days or get off track by even a few weeks. It happens. Just get started again and slowly build up again. The body will remember what to do.

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TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Diaphragmatic Breathing
A common mistake people make when attempting to deep breathe is to breathe into their chest. Trying to breathe in this way is very difficult because the breaths being taken are shallow and ineffective. This shallow/chest breathing pattern signals the body to take more frequent breaths, as it is not getting adequate oxygen (hyperventilation), and stimulates the sympathetic nervous system to fire. Over time, your diaphragm gets tense and abdominal muscles constricted and you loose the ability to breathe deeply and naturally. Here is where diaphragmatic breathing comes in. It stimulates the parasympathetic nervous system, which works in the opposite way to the sympathetic nervous system. The parasympathetic nervous system is referred to as the rest and digest system. It works to slow your cardiovascular system, relax your muscles, and helps the body to heal. When you practice diaphragmatic breathing, each breath your take should expand your stomach so it gets bigger, while your shoulders stay down and relaxed.

Self-test & breathing exercise. Put one hand on your stomach (or abdomen) and the other one on your upper chest (see the picture on the right). Relax completely so that your breathing dynamic has little changes. Pay attention to your breathing for about 20-30 seconds. Take 2-3 very slow but deep breaths to feel your breathing in more detail. The ideal automatic breathing pattern at rest is very slow, light, and mainly abdominal (diaphragmatic breathing). Such small diaphragmatic breathing increases oxygenation of the human body. Yoga masters and a few other exceptional people have only 3 small diaphragmatic breaths per minute at rest (during unconscious breathing). This corresponds to about 3 minutes for the body-oxygen test and over 8 minutes for maximum breath holding time. 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.
TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

4 Count Breath Exercise Take a few calming deep breaths before beginning. Allow yourself some time to let your mind settle, and for you to get comfortably seated in your chair. When you are ready to begin the practice, follow the instructions below:

! Take a slow deep breath filling your lungs from the bottom up (first 1, then 2, then 3). ! Then out from 1, 2 and 3. ! Slowly begin to extend the count by breathing in for the count of 4, then hold your breath for 4 counts, and then exhale for another 4 counts. ! Before inhaling again, see if you can hold your breath for 4 counts before repeating the cycle. ! If you feel dizzy, or find you cannot breathe well, simply return to regular breathing, or the set-up breaths of 3 counts. So the cycle to follow is: In for 4 Hold for 4 Out for 4 Hold for 4 In for 4

TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Movement with Breath Exercise: Qi-Gong The meaning of the word "qigong" can be found in its two parts: "qi" is life-force; and "gong" means cultivation. Qigong practices, then, involve the cultivation - the strengthening and balancing - of our lifeforce. Chinese Medicine is qi gong's companion system: used also to bring our life-force into a greater harmony, and hence prevent or cure dis-ease. Movement: "# You may sit or stand for this exercise. If you stand, separate feet at the width of shoulders. Stand in what is called rest position (slightly bend all joints such as fingers, wrists, knees, back and neck). Arms resting at your sides. Close your eyes. Relax. $# Concentrate on your hands. While slowly raising the arms, turn palms to face upwards (as if you are holding and pushing up an armful of air) at the level of the shoulders. Once the arms are above the shoulders, turn the palms to face each other until they are above the head. %# Lower arms and hands from above your head, palms down (as if you are pushing down an armful of air through the top of the head). Continue to lower the hands along your sides, or in front of your body. At the level of the belly button, move your hands to your lower abdomen. Cross your hands and press towards the Dantian point located here. &# Move the hands back to the sides of the body and slowly lower the arms and hands back down to the rest position. '# Make a very tight fist and then slowly open the fingers to and stretch your fingers. Return to rest position and relax. Breath: 1. Breathe evenly and slowly. Inhale while starting to raise arms. Breathe evenly (2-3 times) until arms reach the level of shoulders. 2. Inhale deeply while raising the arms and hands above the head. Exhale while hands move from the top of the head to the belly button. 3. Take a deep breath while pressing hands to the Dantian point. Exhale while moving hands back to the belly button. Breathe evenly while lowering hands back to the rest position. 4. Breathe evenly 2-3 times in rest position. Inhale while making a fist. Exhale while opening the fist. 5. Breathe evenly in rest position 5-10 times and then repeat. Use 3 minutes to complete these 5 steps.
TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Alternate Nostril Breathing Benefits: Relaxes the body and mind Strengthens the respiratory system Increases the oxygenation of the body Yogis consider this to be the best technique to calm the mind and the nervous system. Yogis believe that this exercise will clean and rejuvenate your vital channels of energy, thus the name nadi sodhana (purification of nadis or channels). Instructions: 1. Sitting cross-legged, take your right thumb and press the right nostril down, inhaling through the left nostril. The, press the left nostril down with the right baby finger and exhale. 2. Stay on the same side to inhale and repeat the alternate nostril breathing always staying on the same side for the inhalation and changing sides for the exhalation. Alternate Option: If you are feeling congested, or have difficulty breathing, you may instead point the toes alternately with every inhalation and exhalation instead of closing off one nostril. Practice: Start by doing three rounds, adding one per week until you are doing seven rounds ! !

TWC Relaxation & Breathing Techniques Manual ~ Dr. Kim Graham, Dr.TCM

Practicing Mindfulness with Breath-Counting 1. Sit or lie comfortably in a chair and breathe deeply with a regular rhythm 2. Focus on your breathing and say the following in your head: Breathe in; Breathe out; ONE Breathe in; Breathe out; TWO Etc 3. Continue this pattern up to 10. 4. Once you reach 10; start again at 1. 5. When your thoughts begin to wander during this practice; simply refocus, and start back counting at ONE. 6. Be gentle with yourself! It is not a measure of failure or success if you do not reach the number 10! Mindfulness is a practice of surrender and acceptance not perfection.