5 Breathing and Relaxation Techniques to reduce Swelling (and Stress) from Lymphedema
Living with lymphedema can feel like an ongoing battle, affecting not only your body but also your mind and emotions. The chronic swelling and discomfort are constant reminders, but did you know that stress can make these symptoms even worse? Stress doesn’t just impact your mood; it can increase inflammation, exacerbate your condition, and take a toll on your overall well-being.
In this blog post, we’ll explore 5 simple yet powerful breathing and relaxation techniques that can help reduce both the physical and emotional burdens of lymphedema. Backed by numerous studies, these practices have been proven to lower stress levels, ease anxiety, and, in turn, decrease inflammation.
Challenges and Stress Factors for a life with lymphedema
If you have lymphedema or know someone close who suffers from it, you may have felt the distress caused by the difficulties and frustrations this disorder involves in daily life:
- Poor body image due to body disfigurement
- Difficulty finding clothes/shoes that fit the affected limb
- Discomfort from symptoms such as swelling, pain, and heaviness in the limb
- Risk of skin infections that can be life-threatening
- Lack of self-confidence in sexual relationships, feeling less attractive
- Social isolation to avoid being stared at and continuously asked about our compression garment
- Sadness and fear of edema progression, feeling unable to control it
- Undesired lifestyle changes
- Lack of support from healthcare professionals, family, institutions, etc.
- Economic concerns due to the high cost of treatment
- Problems managing time for the numerous self-care activities required to keep the edema under control
All of this causes people with lymphedema to experience continuous stress over time. As a result, cortisol levels remain elevated, and our health worsens.
Negative Effects of Stress on Lymphedema
- Increased limb volume
- Loss of elasticity and skin hardening, known as fibrosis
- Worsened immune system
- Sleep problems
- Skin problems: wounds take longer to heal
- Depression and anxiety
- Increased appetite (thyroid dysfunction)
- Sleep problems
Whether you or a loved one is managing lymphedema, you’ll find practical tools here to improve daily life. From yoga breathing exercises to relaxation poses, these techniques are easy to integrate into your routine and can make a significant difference. Let’s dive in and discover how you can reclaim some peace and comfort in your journey with lymphedema.
Breathing and Relaxation Techniques
1. Bhramari Pranayama (Bee Breathing)
- Get Comfortable: Sit comfortably with a straight back and relaxed shoulders. Close your eyes.
- Close Your Senses: Use SHANMUKHI MUDRA:
- Place your little fingers below your lips and ring fingers above your lips.
- Put your middle fingers on the sides of your nose.
- Rest your index fingers on your eyes.
- Press your thumbs against your ear cartilages.
- Breathe and Hum: Inhale deeply through your nose. Exhale with your mouth closed, making a “mm” sound like a bee’s hum. Feel the vibrations.
- Repeat and Relax: Repeat this 5 times. Then, relax your arms and rest your hands on your knees. Notice the silence and the effects on your mind.
2. Chandra Bheda Pranayama (Lunar Breathing)
Ayurveda and yoga believe that our body has channels (Nadis) through which our vital energy flows. There are three main channels:
- Ida: Lunar energy
- Pingala: Solar energy
- Sushumna: Central channel along the spine
Breathing through different nostrils affects different parts of the brain:
- Right Nostril: Activates the left brain hemisphere (masculine energy, physical activity, rational mind)
- Left Nostril: Activates the right brain hemisphere (intuition, creativity, calm)
Steps:
- Get Comfortable: Sit with a straight back and close your eyes.
- Close Your Right Nostril: Use your right thumb to close your right nostril. Breathe deeply through the left nostril.
- Repeat: Continue for 10-20 breaths. Then, breathe through both nostrils. Notice any changes.
- Return to Reality: When ready, slowly open your eyes.
3. Box Breathing
- Visualize a Square: Sit comfortably with a straight back and relaxed shoulders. Close your eyes and imagine a square.
- Inhale: Breathe in through your nose for 4 counts, visualizing the first side of the square.
- Hold: Hold your breath for 4 seconds, visualizing the second side of the square.
- Exhale: Breathe out for 4 seconds, visualizing the third side of the square.
- Hold Again: Hold the exhalation for 4 seconds, completing the square.
- Repeat: Continue this cycle for 5 minutes.
Relaxation Techniques
4. Savasana
Savasana is the final pose in every yoga session, helping you return to calm and full awareness.
- Lie Down: Lie on your back with arms and legs slightly apart. Palms face up. Relax all your muscles, including your face.
- Focus on Your Breath: If your mind wanders, concentrate on your breathing. Notice how it feels in different parts of your body. Visualize your abdomen inflating and deflating like a balloon with each breath.
- Additional Techniques: Try body scan techniques or gong baths to further relax your mind and body.
5. Yoga Nidra
Yoga Nidra, or “psychic sleep,” is a meditation and relaxation technique. Created by Swami Satyananda Saraswati in the 1960s, it is based on ancient tantric practices. It guides you into a state between sleep and wakefulness, promoting deep, conscious relaxation.
Benefits of Yoga Nidra
During Yoga Nidra, the mind’s activity decreases, and the brain emits deep sleep waves, essential for healing. One hour of Yoga Nidra is said to be equivalent to four hours of sleep.
Key Benefits for Lymphedema Patients:
- Boosts Immunity: Strengthens the immune system and reduces inflammation.
- Pain Relief: Reduces chronic pain.
- Improves Sleep: Enhances rest and prevents insomnia by stimulating melatonin production.
- Reduces Stress: Lowers anxiety and stress levels.
