Anxiety and Panic Attacks In Emphysema ... - Mind Publications

Preparation for Quick Relaxation
Quick Relaxation Methods (1-2 minutes)
After you have had adequate practice of the “full relaxation” and “short
relaxation” sessions, you may begin utilizing the quick relaxation method.
It is important that you continue practicing both the full relaxation and short
relaxation methods as well. Without the continuation of the full and short relaxation
exercises, quick relaxation method is not likely to be very effective.
Quick relaxation exercise can be done lying down or sitting down.
Three exercises are provided here, the “balloon technique,” “elevator technique”
and the “switch off technique.” Each one takes a minute or two. Do the one that works
best for you.
1. Balloon Technique
Remember when the air escapes out of the balloon, how the balloon shrinks and
becomes totally flaccid, soft and limp. So, imagine you have air tubes in your hands and
feet. Now exhale as if the whole air escapes from your “body balloon.”
Try again. Take in a breath, fill up the air in the body balloon, squeeze (tighten)
the whole body from toes to head and release. Exhale as if all the air escapes out of those
tubes. Let the whole body become loose and limp just like the balloon emptied out of the
air.
Take as many rounds of this exercise as you like.
2. Elevator Technique
Imagine you are standing, sitting or lying down in your own private elevator on
the seventh floor.
Take in a breath and exhale. While exhaling imagine and feel the elevator comes
down to the 6 th floor.
Take in a breath and exhale. While exhaling imagine and feel the elevator comes
down to the 5 th floor.
Take in a breath and exhale. While exhaling imagine and feel the elevator comes
down to the 4 th floor.
Take in a breath and exhale. While exhaling imagine and feel the elevator comes
down to the 3 rd floor.