How relaxation works for mesothelioma

Many people with mesothelioma, and even their families, can learn to relax and experience a sense of calmness with these uncomplicated techniques. You can learn from cassette tapes, CDs or in groups. You will need to practice, and you may have to remind yourself to use them in order to get the full benefit. But they can be truly helpful.

If you're having trouble breathing or are in pain, you can do many relaxation exercises sitting up or using pillows for support. Don't hesitate to make use of helpful books and relaxation tapes. Two simple exercises are described below:

Exercise I

Find a quiet room where you can be undisturbed for about 10-15 minutes. Undo any tight clothing and remove your shoes, then lie down on the bed or floor. Put a light blanket over you; you don't want to get a chill. Spend a few moments calming yourself and breathing evenly. Close your eyes, spread your feet 12-18 inches apart and check that your head, neck and spine are in a straight line.

Now focus your attention on your breathing. Do not try to change your breathing for the moment. Become aware of how fast or slow you are breathing. Notice whether there are any gaps or pauses between your breathing in and breathing out.

Pause.

Now put one hand on your upper chest and one hand on your abdomen just below your rib-cage. Relax your shoulders and hands. As you breathe in, feel your abdomen expand. As you breathe out, allow your abdomen to flatten. There should be little or no movement in your chest. Allow yourself a little time to get into a regular rhythm.

Pause.

It may help to imagine that as you are breathing in, you draw half a circle with your breath and as you breathe out, you complete the second half of the circle.

Pause.

Allow your breath to become smooth, easy and regular.

Pause.

Now consciously slow down your breathing out and allow your breathing in to follow smoothly and easily.

Pause.

Smooth out any gaps or pauses in your breathing.

Pause.

If any distractions, thoughts or worries come into your mind, allow them to come, then allow them to go and bring your attention back to your breathing.

Pause.

When you are ready to end this exercise, take a few deeper breaths in. Bring some feeling back into your fingers and toes. Open your eyes slowly and turn over on to one side before gently sitting up.

Exercise II

Find a quiet room where you will be undisturbed for 10-15 minutes. Remove your shoes and loosen any tight clothing. You can do this exercise sitting, but it is better to lie down on a bed or carpet if you can.

Close your eyes gently. Make sure your head, neck and spine are in a straight line. Start by raising your eyebrows and tensing the muscles of your forehead. Hold the tension for a count of five, then relax the muscles and become aware of any difference you feel in the muscles. Repeat once more.

Now squeeze your eyes as tight as you can, forcing your eyes shut. Count to five, then release. Notice any difference. Repeat once more.

Open your mouth wide, stretching the muscles of your face. Count to five. Release. Repeat once more.

Tighten the muscles of your jaw, clenching your teeth. Count to five, release and repeat once more. Become aware of all your face and any difference you feel.

Raise your shoulders to your ears, tensing the muscles of your shoulders and neck. Release and relax the muscles. Notice any difference and repeat once more.

Raise your left hand and arm off the floor/bed. Make a fist and increase the tension in your hand, forearm, and upper arm. Count to five and let go, allowing the hand to fall back on the floor/bed. Notice any difference between your left and right hand and repeat once more. Repeat the same with the right hand and arm.

Now contract the muscles of the chest. Notice the effect it has on your breathing. Relax. Flatten and tighten the muscles of your stomach. Count to five. Relax and breathe out.

Lift your left foot and leg off the floor by about six inches. Push your foot away from you, tensing the muscles of the foot, leg and thigh. Count to five. Let go and allow the leg to drop down on the floor/bed. Repeat once more on the left side. Then do the exercise twice on the right side.

When you are ready to finish bring some feeling back into your fingers and toes - take a few deeper breaths in. Open your eyes gently and sit up slowly and gradually.