Relaxation and Imagery for pain relief

Relaxation techniques and imagery are used to achieve a state of mental and physical relaxation. Mental relaxation means alleviation of anxiety; physical relaxation means reduction in skeletal muscle tension. Relaxation techniques include simple focused-breathing exercises, progressive muscle relaxation, meditation, and music-assisted relaxation . Simple relaxation techniques can be used for episodes of brief pain, e.g., during procedures, as well as when the patient’s ability to concentrate is compromised by severe pain, a high level of anxiety, or fatigue.

Pleasant mental images can be used to aid relaxation. For example, visualize a peaceful scene, such as waves softly hitting the beach, or to take slow, deep breaths and visualize pain leaving the body. Both pleasant imagery and progressive muscle relaxation have been shown to decrease self-reported pain intensity and pain distress.

Relaxation techniques are most helpful when combined with imagery, especially when the image is individualized to your needs or preferences.

 The advantages include:

They are easy to learn.

No special equipment is required.

Exercise 1:

 Slow rhythmic breathing for relaxation

Breathe in slowly and deeply.

As you breathe out slowly, feel yourself beginning to relax; feel the tension leaving your body.

Now breathe in and out slowly and regularly, at whatever rate is comfortable for you. You may wish to try abdominal breathing.

To help you focus on your breathing and breathe slowly and rhythmically: (a) breathe in as you say silently to yourself, "in, two, three"; (b) breathe out as you say silently to yourself, "out, two, three." or Each time you breathe out, say silently to yourself a word such as "peace" or "relax."

Do steps 1 through 4 only once or repeat steps 3 and 4 for up to 20 minutes.

End with a slow deep breath. As you breathe out say to yourself "I feel alert and relaxed."

Exercise 2.

Simple touch, massage, or warmth for relaxation

Touch and massage are age-old methods of helping others relax. Some examples are:

Brief touch or massage, e.g., handholding or briefly touching or rubbing a person’s shoulder.

Warm foot soak in a basin of warm water, or wrap the feet in a warm, wet towel.

Massage (3 to 10 minutes) may consist of whole body or be restricted to back, feet, or hands. A simple hand or foot massage can be very effective

Use a warm lubricant, e.g., a small bowl of hand lotion may be warmed in the microwave oven, or a bottle of lotion may be warmed by placing it in a sink of hot water for about 10 minutes.

Massage for relaxation is usually done with smooth, long, slow strokes. (Rapid strokes, circular movements, and squeezing of tissues tend to stimulate circulation and increase arousal.) However, try several degrees of pressure along with different types of massage, e.g., kneading, stroking, and circling. Determine which is preferred.

Especially for the elderly person, a back rub that effectively produces relaxation may consist of no more than 3 minutes of slow, rhythmic stroking (about 60 strokes per minute) on both sides of the spine process from the crown of the head to the lower back. Continuous hand contact is maintained by starting one hand down the back as the other hand stops at the lower back and is raised. Set aside a regular time for the massage. This gives you something to look forward to and depend on.

Exercise 3.

 Peaceful past experiences

Something may have happened to you a while ago that brought you peace and comfort. You may be able to draw on that past experience to bring you peace or comfort now. Think about these questions:

Can you remember any situation, even when you were a child, when you felt calm, peaceful, secure, hopeful, or comfortable?

Have you ever daydreamed about something peaceful? What were you thinking of?

Do you get a dreamy feeling when you listen to music? Do you have any favorite music?

Do you have any favorite poetry that you find uplifting or reassuring?

Have you ever been religiously active? Do you have favorite readings, hymns, or prayers? Even if you haven’t heard or thought of them for many years, childhood religious experiences may still be very soothing.

Additional points: Very likely some of the things you think of in answer to these questions can be recorded for you, such as your favorite music or a prayer. Then, you can listen to the tape whenever you wish. Or, if your memory is strong, you may simply close your eyes and recall the events or words.

Exercise 4. Active listening to recorded music

Obtain the following:

A cassette player or tape recorder. (Small, battery-operated ones are more convenient.)

Earphone or headset. (This is a more demanding stimulus than a speaker a few feet away, and it avoids disturbing others.)

Cassette of music you like. (Most people prefer fast, lively music, but some select relaxing music. Other options are comedy routines, sporting events, old radio shows, or stories.)

Mark time to the music, e.g., tap out the rhythm with your finger or nod your head. This helps you concentrate on the music rather than your discomfort.

Keep your eyes open and focus steadily on one stationary spot or object. If you wish to close your eyes, picture something about the music.

Listen to the music at a comfortable volume. If the discomfort increases, try increasing the volume; decrease the volume when the discomfort decreases.

If this is not effective enough, try adding or changing one or more of the following: massage your body in rhythm to the music; try other music; mark time to the music in more than one manner, e.g., tap your foot and finger at the same time.

Additional points: Many patients have found this technique to be helpful. It tends to be very popular, probably because the equipment is usually readily available and is a part of daily life. Other advantages are that it is easy to learn and is not physically or mentally demanding. If you are very tired, you may simply listen to the music and omit marking time or focusing on a spot.

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