Natural Remedies For Panic Attacks - The Relaxation Response
There are many different natural remedies for panic attacks.
Many people would even argue that prescription medication is unnecessary.
One of the remedies I stumbled upon is something called the Relaxation Response.
Nearly 25 years ago, Dr.
Herbert Benson, now director of the Mind Body Institute and professor at Harvard Medical School, began groundbreaking work into meditation.
Specifically, he held it up to scientific scrutiny.
Much of what we know today about how meditation tames our nerves is because of the pioneering research performed by this man.
Many people have a fear of meditation.
For many, it goes against some of their religious beliefs.
Thankfully, Dr.
Benson developed a technique he has labeled "The Relaxation Response.
" This is exactly what meditation does, but Benson's process doesn't require the act of active mediation.
And it doesn't require years of practice to reach any certain level of awareness.
The beauty of The Relaxation Response is that anyone, regardless of religious affiliation, can perform this exercise anywhere.
The reason this is one of the effective natural remedies for panic attacks is that it will start defusing the anxiety in your life.
Of course, you're not going to gain instant serenity the first time you attempt to elicit The Relaxation Response.
But you should notice, at least for a while, some beneficial, calming effects.
What makes this technique so compelling and attractive to so many individuals, especially those of us who are looking for natural remedies for panic attacks, is the ease of learning it.
You can learn this in nine very simple steps.
Are you ready? Here are the nine, easy-to-perform, steps: Step #1 - Before you even begin the exercise itself, you'll need to decide on a word.
This word will be repeated throughout the process, so you'll want to make it a short word, but one that's meaningful to you.
It could be anything from "love" to "peace" or some religious word if you're faith oriented.
Step #2 - Sit down in a comfortable position and remain quiet and still.
Step #3 - Close your eyes.
Step #4 - Relax.
Relax your muscles.
You may want to start at your toes relaxing muscle groups and working your way up.
Or if you can, just relax your body.
Step #5 - Breathe slowly, but naturally.
As your breath goes in and out repeat the word you've chosen, your "focus" word, silently.
Step #6 - Don't worry about "performance.
" Just remain passive.
Concentrate on your breathing throughout this.
No one is "grading" you.
When other thoughts try to wedge their way into your mind, gently nudge them out.
Some people, when confronted with extraneous thoughts make a silent command to them of "no.
" Then they go on with breathing and repeating their focus word.
Step #7 - Continue this for at least 10 minutes and up to 20 minutes.
You may have trouble in your initial session participating in this for 10 minutes.
Don't feel like a failure if you haven't "lasted" that long.
This can be a difficult exercise to carry out for 10 minutes if you've never done anything similar to this before.
For your first session or two, just remain still and focused for as long as you can, even if it isn't 10 minutes.
Just don't give up.
Your succeeding sessions will definitely be longer with fewer interruptions by stray thoughts and a sense of satisfaction and serenity.
Step #8 - When your session is over, don't stand up immediately.
Continue to sit for a minute or so, as a "transition" period with your eyes still closed.
Allow your thoughts to start filtering into your mind slowly now.
After a minute or so of this pose you can get up.
Step #9 - Perform this "relaxation response" at least once a day, two times a day if you can.
As you gain expertise with The Relaxation Response, you'll find your daily anxiety level to be markedly reduced and you'll have a significant edge in conquering your panic attacks.
Many people would even argue that prescription medication is unnecessary.
One of the remedies I stumbled upon is something called the Relaxation Response.
Nearly 25 years ago, Dr.
Herbert Benson, now director of the Mind Body Institute and professor at Harvard Medical School, began groundbreaking work into meditation.
Specifically, he held it up to scientific scrutiny.
Much of what we know today about how meditation tames our nerves is because of the pioneering research performed by this man.
Many people have a fear of meditation.
For many, it goes against some of their religious beliefs.
Thankfully, Dr.
Benson developed a technique he has labeled "The Relaxation Response.
" This is exactly what meditation does, but Benson's process doesn't require the act of active mediation.
And it doesn't require years of practice to reach any certain level of awareness.
The beauty of The Relaxation Response is that anyone, regardless of religious affiliation, can perform this exercise anywhere.
The reason this is one of the effective natural remedies for panic attacks is that it will start defusing the anxiety in your life.
Of course, you're not going to gain instant serenity the first time you attempt to elicit The Relaxation Response.
But you should notice, at least for a while, some beneficial, calming effects.
What makes this technique so compelling and attractive to so many individuals, especially those of us who are looking for natural remedies for panic attacks, is the ease of learning it.
You can learn this in nine very simple steps.
Are you ready? Here are the nine, easy-to-perform, steps: Step #1 - Before you even begin the exercise itself, you'll need to decide on a word.
This word will be repeated throughout the process, so you'll want to make it a short word, but one that's meaningful to you.
It could be anything from "love" to "peace" or some religious word if you're faith oriented.
Step #2 - Sit down in a comfortable position and remain quiet and still.
Step #3 - Close your eyes.
Step #4 - Relax.
Relax your muscles.
You may want to start at your toes relaxing muscle groups and working your way up.
Or if you can, just relax your body.
Step #5 - Breathe slowly, but naturally.
As your breath goes in and out repeat the word you've chosen, your "focus" word, silently.
Step #6 - Don't worry about "performance.
" Just remain passive.
Concentrate on your breathing throughout this.
No one is "grading" you.
When other thoughts try to wedge their way into your mind, gently nudge them out.
Some people, when confronted with extraneous thoughts make a silent command to them of "no.
" Then they go on with breathing and repeating their focus word.
Step #7 - Continue this for at least 10 minutes and up to 20 minutes.
You may have trouble in your initial session participating in this for 10 minutes.
Don't feel like a failure if you haven't "lasted" that long.
This can be a difficult exercise to carry out for 10 minutes if you've never done anything similar to this before.
For your first session or two, just remain still and focused for as long as you can, even if it isn't 10 minutes.
Just don't give up.
Your succeeding sessions will definitely be longer with fewer interruptions by stray thoughts and a sense of satisfaction and serenity.
Step #8 - When your session is over, don't stand up immediately.
Continue to sit for a minute or so, as a "transition" period with your eyes still closed.
Allow your thoughts to start filtering into your mind slowly now.
After a minute or so of this pose you can get up.
Step #9 - Perform this "relaxation response" at least once a day, two times a day if you can.
As you gain expertise with The Relaxation Response, you'll find your daily anxiety level to be markedly reduced and you'll have a significant edge in conquering your panic attacks.
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