How Biofeedback Can Help Young Chronic Pain Patients: Part 3
Part 3 of this series discusses the body scanning technique, another form of biofeedback to add to your toolbox!
Body Scanning Technique
The Body Scanning technique is similar to the Progressive Relaxation Technique, focusing on awareness of muscle tension and the ability to reduce it. With this technique, you scan through your body, but instead of tensing a muscle first, you just focus on being aware of muscle tension and then releasing that tension. Once the tension is released, focus on what that feels like. Use of an EMG unit can help reinforce the release of muscle tension.
The Technique
Breathe
Begin by taking a deep breath in. Feel the tension build in your chest walls. Release the breath within you. Again, take a deep breath in and feel the tension build in your chest walls. Exhale and release any remaining tension within you. Now, focus on breathing. Allow your breath to flow in and out of your belly, slow and easy. (Allow time to focus on each breath before proceeding.)
Head
- Now, focus on your forehead muscle. If you find any tension there, let it go.
- Think about the tension within and around your eyes. If you feel any tension, let it go, allowing your eyelids to rest easily.
- Now, allow that feeling of relaxation to flow into your cheeks, and then into your lips. If you find any tension there, let it go.
- Allow your jaw to relax, keeping your tongue on the roof of your mouth and teeth apart.
- Notice how pleasant it feels when the muscles of your face are relaxed and free of tension.
Neck and Shoulders
- Allow the feeling of relaxation to flow into your neck muscles. If you feel tension in your neck, let the tension go.
- Feel the relaxation flow from your neck down into your shoulders. If you find any tension there, let it go.
Arms and Hands
- Now, think about your upper arms. If you find any tension there, let the tension go.
- Allow that feeling of relaxation to flow into your forearms, releasing any tension.
- Now, think about your hands. Let it go if you feel any tension in them, allowing any remaining tension in your upper body to flow through your fingertips.
Back
- Bring your attention to the muscles of your upper back. If you find any tension there, let the tension go.
- Allow that relaxation to flow down your spine from your upper back to your mid-back and lower back.
- Now think about your buttock muscles. If you find any tension within them, let that tension go.
Legs and Feet
- Let that feeling of relaxation flow into your thighs, letting any tension go.
- Notice if you have any tension in your calf muscles, and let that tension go.
- Allow that feeling of relaxation to flow down into your feet, allowing any remaining tension to flow through your toes.
Refocus on Breathing
- Notice how you feel in the present moment.
- Now, focus on your breathing, allowing your breath to flow in and out of your belly.
- Associate the sensations of relaxation with your breath, so you can feel those feelings of relaxation at any time when you focus on your breath.
Slowly bring yourself to the present moment. When you are ready, you may open your eyes, feeling relaxed and refreshed.
Interested in Parts 1 and 2? Find them below.
