Best Ways to Ease Anxiety Disorders?…Meditation vs. Relaxation?

Meditation vs. Relaxation
In a study , researchers reviewed research on meditation and other types of relaxation techniques. Only two studies that compared meditation to other relaxation techniques met the researchers’ requirements for review.

The first compared transcendental meditation to relaxation therapy and EMG (electromyography) biofeedback.

Transcendental meditation involves focusing the mind on an object until the mind achieves stillness. EMG biofeedback measures muscle relaxation and teaches people to control their own level of muscle relaxation.

The second study compared mindfulness meditation, which encourages awareness of one’s thoughts while maintaining detachment, to Kundalini yoga. Kundalini yoga includes a meditative form of breathing known as pranayama.
Researchers say both studies showed that meditation was comparable to other forms of relaxation therapy in reducing anxiety overall. But the small number of people involved in the studies makes it difficult to draw any firm conclusions about the effectiveness of meditation in the treatment of anxiety disorders.

In particular, the results showed:

All relaxation and meditation techniques resulted in improved scores on measures of anxiety, current mood, and symptoms of distress, but sleep disturbances did not improve.
Work, social functioning, and family relations also improved among all treatment groups, but marital relations and sex life were not affected.
Kundalini yoga wasn’t as effective in treating obsessive-compulsive disorders as mindful meditation, although participants who practiced this form of yoga had more improvement on scores of perceived stress and purpose in life.
So what are your thoughts?….What technique works for you…day to day?

Hmmm good question!!! Meditations vs relaxation, like the King Kong one!
Trying to Leave My Body: Did I Really Get Out?
Arthur Ellison

I have not had significant spiritual/transpersonal experiences (though I have meditated for many years), but I have had out-of-body experiences by following for one month the methods in the Muldoon/Carrington book (Muldoon, S. J. & Carrington, H., 1929, The Projection of the Astral Body. London: Rider), and I have had a number of lucid dreams by following the LaBerge and Rheingold book (LaBerge, S. & Rheingold, H., 1990, Exploring the World of Lucid Dreaming. New York: Ballantine).

Muldoon’s techniques involved (in my case) going along temporarily with the belief that I had an "astral body," imagining it a bit bigger than the physical body, and doing mental exercises to loosen its attachment to the physical. These involved such things as looking at the ceiling, then at the right wall, then at the floor, then at the left wall, and back to the ceiling again. I can still imagine myself revolving several times within the still physical body. Other techniques he recommended, such as not drinking so that thirst would drag you in the other body to go and get a drink, I did not use. I also did not use what is really an induction of a lucid dream – going into a dream of an elevator and suggesting that one would wake up on reaching the top – into an astral projection according to Muldoon, and into a lucid dream according to Stephen LaBerge.

My most impressive OBE[1] Lay down on my bed with the light on and used the Muldoon/Carrington (The Projection of the Astral Body) methods for a month for one hour per evening. Finally found myself cataleptic. Willed/imagined (more imagined than willed) myself to float upwards. Felt as though embedded in mud at the bottom of a river and the water gradually reduced the viscosity of the mud until I slowly began to float upwards. Rose above the physical body, approached the ceiling and remember well the little cracks in the plaster I could see when near. Floated through it into the darkness of the roof space. Carried on through the roof tiles. Was cataleptic[2] also in the ‘other body’ I had imagined. Velocity increased and I well remember the whoosh! as I shot up into the cloudy night sky. Did not lose consciousness for one moment from lying down.

[1] Editor’s note: OBE = Out of Body Experience, the more modern phenomenological term for the experience of mind being experienced as both clear and temporarily located somewhere other than where the physical body is.

[2] Editor’s note: catalepsy is a feeling of total paralysis.

Decided this was a waste of time, as any sensible person would say I had dreamed the whole thing. Intended next time to go off into the nearby town and get some information I could check the following day.

The next experience took me two or three more hours. Similar experience. But when half a meter above the body changed the direction of imagining and floated towards the window. Intended to descend to the lawn behind the house to a distance outside Muldoon’s "cord activity range" – when he said in the book that the catalepsy would go and I would be free to walk about.

Floated through the window frame and about to make the descent to the lawn (still cataleptic) when what felt like two hands grabbed my head over the ears and I was bodily moved back into the room and replaced in the body. I have no explanation for the latter experience.

I left the experiments then for a while as I needed the sleep and have only recently started experimental work again.

I feel fairly sure that I was cataleptic because Muldoon had said so. I may have been in an autohypnotic trance. I heard no "roaring" or other sounds (which are often reported). All occurred exactly as I described.

Contributor’s Comments on the Experience

I was trying Muldoon’s techniques to produce "astral projection" because I wanted to have the experience and thought naively (it was a long time ago!) that it would prove survival. It has not affected my doing ‘normal science’ at all. But I did occasionally have questioning guilt feelings when I sent a student back to the lab to do an experiment again because he had not got the "right answer’." Now I am "retired" my early experiences have caused me to devote a lot of time to research into consciousness via personal experience, with a number of others.

Commentaries

Commentaries about accounts on the TASTE site are submitted by scientists, as the accounts are. Like with accounts, submitters are granted confidentiality unless they choose otherwise. For information on editorial standards for accounts and commentaries, please see the Editor’s Notes page.

How can I learn to breath in through my nose and out through my mouth?

I’ve heard this is one of the best breathing techniques around, so the last week or so I’ve been trying to "teach" myself how to breath this way naturally, without having to concentrate on it.

The problem is I naturally breath in and out through my mouth which is making it really difficult to "naturally" breath the way I want.

(I want to do this to improve my cardio, relaxation and anything else.)

Please help.

Breathe In Through Your Nose.steps to do it-
1. Place one hand flat against the abdomen. Your thumb should be around your navel.
2. Breathe in through your nose at an even rate.
3. Allow your abdomen to expand, rather than your upper chest. You should feel the hand on your abdomen being pushed away from your body as your abdomen rises.
4. Count silently starting from "one".

Breathe Out Through Your Mouth:steps to do it-
1. Breathe out slowly and evenly through your mouth.
2. Again, count silently. Exhalation should take about twice as long as inhalation. So if you counted to three when you inhaled, strive to count to six when you exhale, but don’t force it.

anxiety question… I have Panic Disorder….Any relaxation tips? Or things that help you?

I know all the conventional methods, exercise, breathing etc.. just wondering if any other suffers have anything else that works for them besides the obvious ones.
I should also mention I have a thyroid problem.. too low. They say that it is under control now but my aniexty seems more keyed up to me when I get symptoms of my thyroid flaring up.. Think I’m gonna have to go to the different Doc

I also have Panic Disorder.

Here are a few reminders/tactics my counsler gave me:

1.) If you think phobic, you will be phobic.
2.) When a panic attack comes over you, let it wash over you like a wave.
3.) Anxiety is distressing, but not dangerous.
4.) Cognitave distractions will keep your mind off of your anxiety.

Meditating also works. Whenever you feel anxious, close your eyes and go to your "happy place." Maybe it’s the beach, or a favorite childhood place. Imagine the sights, smells, and sounds of it. Deep breathing also helps during it. You’ll then feel calm and relaxed.

Try to think happy thoughts, and remember, most of the stuff you worry about never actually happens.

Personally, for me, distracting myself works the best. If I’m distracted, then whatever thought that’s making me anxious can’t be there anymore. Basically, if the thought isn’t there, the fear can’t be there. That’s my motto.

Good luck and hang in there. =)

Why isnt meditation and yoga that important in American society and culture?

The american mind seems restless and wandering because it needs to be brought into a state of relaxation and control through proper breathing and meditation.
i have noticed this j.b.

All beneficial techniques are suppressed by the powers that be as a part of their population control program.
they don’t want healthy confident people, because they are far less easy to manipulate

How do you meditate? Breathing? Any particular guiding thoughts?

If you cannot clear your mind, do you use any particular thoughts to guide yourself? For example, someone I know thinks of a decomposing corpse. or walking through a tunnel. i’m looking for more of these relaxation methologies.
Tommy – what is "shamanic journey"?

Just get comfortable – some folks use the same entry as for self hypnosis – you image you are getting on an elevator and the doors open into a lush tropical landscape – you walk along the path and you here the waterfall in front of you. The path opens onto a clearing beside the waterfall. You make yourself comfortable in the clearing on a pile of dry leaves and relax.
Meditation does not need to use a clear mind, you just need to get your mind somewhere, anywhere else. You can try to be quiet and see what thoughts keep entering your head and consider their source. You can just listen to your mind running on and on – but try to observe it. It will get quieter over time or it will get deeper and more meaningful, but that can take weeks and that is OK – not everyone gets somewhere right off the bat. You can also just sit and write three pages of any and every thought that comes into your head – stay there until you have three pages. If you do that every morning, it helps your concentration and you eventually move from "to do" lists to more meaningful ponderings.

How can I stop being so nervous?

I’m waiting for some exam results,and I’m so nervous.I cant seem to settle to anything,and the waiting is killing me!

Standard relaxation stuff,like deep breathing has already been tried,so if anyone has any thing that works please tell me!!!
To the person who wrote the first answer.

I’m a girl.

But that was no excuse to eat the poor little fish darling!! Now was it? However, the best thing to do is find something to do if you get my meaning. Sitting around in situations like this is what really makes it bad. Go out and do something, even if it is purely physical. What I used to do is get a spade and just dig a big hole in the ground, truthfully. Physical excercise without any thinking. Go play tennis, golf, (LOL) or jog, or, no on second, thoughts don’t bite your finger nails, LOL

But really the best thing to do is get out and do some physical or mental activity.

Hope you get lots of good results

Kisses

I’m getting a, Full Brazilian Wax tomorrow.How much will it hurt ? Can i take anything for the pain ? PLZ HELP

Booked in for a, Full Brazilian Wax tomorrow, at a Salon.

How much will it hurt ? PLEASE BE HONEST.

Can i take anything for the pain, during it?

Will deep breathing / relaxation reduce the pain ?

please answer. thinking about cancelling. scared of the pain

The pain will vary. If you have a GOOD waxer, then you won’t have any pain…just a little pinch. It is usually done quickly. It always helps to take deep breath and let it out as she is pulling the wax. If your waxer is very good, then she will time herself with your breathing.

Do you find breathing exercise & relaxation techniques beneficial in order to reduce anxiety & tension?

I just did an exercise, & it really helped (@ the moment) with my OCD unwanted thoughts. I think I’m going to try that more often.

Exercise is so good for me that it actually (temporarily) gets rid of my symptoms. That is why I do 5km runs 3 times a week, kickboxing once a week, and a 14km run every Sunday. I’m going to run with the Wimbledon Windmilers this Sunday ( http://www.windmilers.org.uk/ ).

My rabbit seems nervous when relaxed is he just conflicted?

Sometimes when my rabbit is stretching out on the floor or sitting in my lap he starts breathing heavy and vibrating a little. It seems to me like this should be a sign that he’s nervous, but he only seems to do it when he’s in a pose that gives the impression he’s feeling pretty relaxed. Am I just misinterpreting his body language, or is he just conflicted about relaxation, or does he have like breathing problem? Thanks.

He’s probably just hot. My rabbits always pant and kinda shake when they are really hot. Try spraying them with a little mist of water or get their ears wet, I’ve always find that that helps. But of course, never pass up the vet, they can tell you more. Also recently I’ve noticed my rabbit doing this when he get’s sad. He just lost his mate so he’s very depressed. It looks almost as if he’s crying. But I doubt yours is doing that. See if he’s hot, if the cool down techniques don’t work then take him to the vet.

is it REALLY that bad having a natural birth?

Im due today and have planned to have a natural waterbirth when she does actually make an appearence. I will have gas/air in the water and have a TENS machine at the ready for early labour, but apart from that, Im hoping to do this with breathing and relaxation only. Loads of people have been trying to put me off, saying i must be mad, that it is excruciating pain and im niaive because its my first. So for all of u that have had a natural birth – is it REALLY that bad, ot is it worth it?

Unless they gave me something I didn’t know about, yes I had a natural birth with no drugs. Trust me, I am a baby when it comes to pain, and the experience was SO much better than I had expected. Of course you don’t know what to expect, and everyone is telling you horror stories, so I just got the mindset that I have no idea what I’m getting into, so I’ll just have to wait and see. This might be rare, but I had NO pain like what I hear about, just very uncomfortable, but not unbearable or anything. It was definitely something I could do again, if it went like it did the first time. Go into it trying to accomplish it how you want to, but realizing that you may have to vary your expectations and the way things are done. It’s worth a try!

« Previous Page — Next Page »