Biofeedback is basically a relaxation technique that helps you recognize that your body is not working the way it should. There are many different biofeedback stress management techniques you can learn to help you in different circumstances. Or you may want to try four or five of these biofeedback relaxation techniques and then choose to use the one you like best all the time. The biofeedback stress relief techniques are quite useful in dealing with anxiety, a headache, stiffness in neck muscles, or any situation in which you feel that your body is under some sort of stress.
You don’t have to pay for biofeedback relaxation or stress therapy in order to learn about biofeedback stress relief techniques that you can use. The Internet is a wealth of information so that you can learn various techniques that will give you the help you need. Some people practice the techniques on a daily basis, while others only engage in them when they feel the need to do so. If money is not as much of roadblock, there are biofeedback relaxation programs and software you can purchase as a self-aid.
One of the main biofeedback stress management techniques that you should learn and practice on a regular basis is that of deep breathing. Deep breathing relaxation programs bring you almost instant relaxation because they help to center you and calm your mind and the muscles of your body. It lowers your heart rate and your blood pressure helping you to feel relaxed. Some of the breathing exercises that you can try include:
- Count Your Breathing
This technique in biofeedback stress therapy involves taking a deep breath, taking in as much air as your lungs can hold. Then you exhale and force all of the air out of your lungs. Inhale deeply again and hold this breath to the count of four. Exhale while you count to 8. Repeat this breathing exercise four times. Trying this exercise a few times a day will get you more used to this type of breathing pattern until it becomes natural to do so when you feel stress coming on.
- Slow Breathing
In this biofeedback relaxation technique for breathing, you take only three breaths. Count each breath in the following manner. On the count of 1, take a deep breath and relax. Then count 2 and do the same thing. Repeat the process for the third breath. When you notice yourself becoming stressed or tense, this breathing exercise is really helpful in helping to calm you down. You can also use biofeedback stress management techniques when you have a headache without curing it by means of pain medication.
One of these is the "Hand Warming" technique. Take in a deep breath and then breathe normally by letting your stomach expand and contract. You can check to make sure that you are breathing deeply by placing your hands just below your diaphragm with your middle fingers touching. As you inhale your fingers will move apart. This shows that you are not just breathing from the top part of your chest. As you take in the deep breaths, say to yourself – "my head is cooling and my hands are getting warmer."
Concentrate on your breathing and keep doing this for one or two minutes. It helps to relax the muscles in your head and will lessen the pain as your skin temperature starts to rise because of the increased blood flow to the rest of your body. Visual imagery is another effective biofeedback stress relief technique that therapists often use, but one that you can learn to use on your own. As you relax think of yourself in a pleasant location, such as lying on the beach in an exotic location.
Take a few deep breaths before you start this exercise and then move yourself into your imaginary situation. Try to heighten your senses so that you can actually hear and feel the sensation in addition to seeing it in your mind. As you put yourself in another situation, you are removed from the one that is causing your stress or pain at the present time. Once you start to feel better take a few deep breaths to bring you back to the present.