Relaxation Techniques

The following relaxation techniques can help relieve the tension and anxiety that often accompany your respiratory difficulties. This anxiety can even make you feel worse. By learning to relax your mind and body, you may feel better and you will be decreasing the amount of oxygen that your body needs.

  1. To begin, lie down on a comfortable surface and place pillows under your head and knees. If you are more comfortable on your side, use pillows under your head and between your knees. Relax.
  2. Lie quietly in a comfortable position. Take a slow, deep breath through your nose. Hold the breath for several seconds, purse your lips, and slowly exhale. Relax.
  3. Take another deep, slow breath through your nose. Hold your breath and pull your toes toward your head. Tighten your leg muscles (no longer than a count of three). Feel the tension. Purse your lips, exhale slowly, and relax your legs. Relax.
  4. Take another deep, slow breath through your nose. Hold your breath and make a fist with both hands; tighten your arm muscles. Feel the tension. Purse your lips, exhale slowly, and relax your arms and hands. Relax.
  5. Take another deep, slow breath through your nose. Hold the breath and bite down as hard as you can and tighten your jaw muscles. Feel the tension. Purse your lips, exhale slowly, and relax your jaws. Relax.
  6. Take a deep, slow breath through your nose. Hold your breath, lift your head and tighten your neck muscles. Feel the tension. Purse your lips, exhale slowly, let your head rest back on your pillow, and relax your neck muscles.
  7. Lie still and enjoy the relaxed feeling you’re experiencing. You should do this relaxation technique several times a day, even if you perform it while sitting in a chair.