The following relaxation exercises may be helpful in relieving pain.

Exercise 1. Slow rhythmic breathing for relaxation *

1.	Breathe in slowly and deeply, keeping your stomach and shoulders relaxed.
2.	As you breathe out slowly, feel yourself beginning to relax; feel the tension leaving your body.
3.	Breathe in and out slowly and regularly at a comfortable rate. Let the breath come all the way down to your stomach, as it completely relaxes.
4.	To help you focus on your breathing and to breathe slowly and rhythmically: Breathe in as you say silently to yourself, ” in, two, three." OR Each time you breathe out, say silently to yourself a word such as "peace" or "relax."
5.	Do steps 1 through 4 only once or repeat steps 3 and 4 for up to 20 minutes.
6.	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 traditional methods of helping others relax. Some examples are:

•  Brief touch or massage, such as hand holding or briefly touching or rubbing a person's shoulders. •  Soaking feet in a basin of warm water or wrapping the feet in a warm, wet towel. •  Massage (3 to 10 minutes) of the whole body or just the back, feet, or hands. If the patient is modest or cannot move or turn easily in bed, consider massage of the hands and feet. •  Use a warm lubricant. A small bowl of hand lotion may be warmed in the microwave oven or a bottle of lotion may be warmed in a sink of hot water for about 10 minutes •  Massage for relaxation is usually done with smooth, long, slow strokes. However, try several degrees of pressure along with different types of massage, such as kneading and stroking, to 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, 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 the patient something pleasant to anticipate.

Exercise 3. Peaceful past experiences *

Something may have happened to you a while ago that brought you peace or comfort. You may be able to draw on that 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? •  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 active religiously? 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: Some of the things that may comfort you, such as your favorite music or a prayer, can probably be recorded for you. 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 *

1.	Obtain the following:
	•	A cassette player or tape recorder. (Small, battery-operated ones are more convenient.)
	•	Earphones or a headset. (Helps focus the attention better than a speaker a few feet away, and avoid disturbing others.)
	•	A 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.)
2.	Mark time to the music; for example, tap out the rhythm with your finger or nod your head. This helps you concentrate on the music rather than on  your discomfort.
3.	Keep your eyes open and focus on a fixed spot or object. If you wish to    close your eyes, picture something about the music.
4.	Listen to the music at a comfortable volume. If the discomfort increases, try increasing the volume; decrease the volume when the discomfort decreases.
5.	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; or mark time to the music in more than one manner, such as tapping 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 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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* [Note: Adapted and reprinted with permission from McCaffery M, Beebe A: Pain: Clinical Manual for Nursing Practice. St. Louis, Mo: CV Mosby: 1989.]

 

 

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