Stress management through relaxation exercises (breathing techniques, yoga)
Another beneficial way that you can cope with epilepsy is through participating in various relaxation techniques designed to manage and/or reduce the negative effects of stress. All of us face stress on a daily basis. The important thing is to make a conscious effort to set aside time in to our daily schedules to relax.
One of the techniques you can perform to help you relax is to become more consciously aware of, and learning to control, your breathing patterns.
What kinds of effects does stress have on my breathing?
When you are under "prolonged stress," your breathing becomes shallow such that a reduced amount of oxygen gets circulated throughout your body. This can contribute to you having decreased energy levels, may lead to you experiencing various physical health problems, as well as making you more susceptible to seizures.
How can I control my breathing patterns?
It can be helpful to learn to become more aware of how you are breathing, several times during the day. If you notice that your breathing is too rapid and shallow, it will be helpful for you to enter a quiet room, close your eyes, concentrate and "knowingly breathe in a slower deeper way." The following technique has been suggested:
"Concentrate ... on your breathing, aiming to get a rhythm going, breathing long, deep breaths with your eyes closed... Just focus on relaxing and becoming much quieter."
Thanks to D. Sawyer and C. Sugden's Working Towards Wellbeing
What other exercises can I do to help myself relax?
You can also try muscle relaxation and stretching exercises:
Muscle relaxation exercises can involve the following:
Enter a quiet environment, close your eyes and (if possible) lie down. (From plainsense.com) Tense or tighten (for five seconds), and then relax, each of the major muscle groups in your body (the head, neck, shoulders, arms, back, abdominals, hips, leg, feet). For example, to relax your leg muscles: seat yourself in a chair, gently lift your leg up for five seconds. Hold your leg in this position for five seconds and then place your leg back on the ground. Repeat this tensing and relaxing of your muscles about five or six times. Then move to the next major muscle group to tense and then relax your muscles.
Also, according to the book Working Towards Wellbeing, your stress level can also be reduced by performing simple stretching exercises such as circling your arms and hands in the air; tilting your head gently from side to side; standing in a stationary position, placing your hands on your hips and bending forward, backwards and side to side; gently raising and lowering your shoulders, etc.
Another beneficial way to help you cope with stress in your life is through Yoga. Yoga involves three major components: (1) breathing; (2) meditation; and (3) postures. Yoga has many positive benefits including: helping you increase your flexibility and stamina, improving your lung capacity and respiratory functions, and helping to both calm and energize you. If you would be interested in participating in Yoga classes, please contact Epilepsy Toronto by e-mail or phone at (416) 964-9095.
No matter what activity you choose to do, the important thing is that you set aside time in your daily schedule which allows you to 'escape' from stress and take time out to relax.
Why are relaxation exercises so beneficial?
According to Tracy Houstra, writing in Focus (the newsletter of the Edmonton Epilepsy Association), "relaxation is the art of training your body to relax to the point of releasing all stress... "At certain levels of relaxation, it is possible to change your brain wave patterns. Certain brain wave patterns are necessary to attain a deep level of relaxation." By performing activities to improve your brain wave activity, you are helping to reduce the possibility of your experiencing a seizure.
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