1-3 Minute Simple Harvard Exercises Can Be Used By CKD Patients To Reduce Life Inhibiting Anxiety

Chronic Kidney Disease patients, especially those conducting Dialysis, often contend with severe anxiety and stress associated with their health, Dialysis Treatment, financial difficulties, insurance issues, juggling the uncertainty of Dialysis with schedules and commitments, concern of physical pain and death, and relationships with family and friends. These stressful situations can lead to feelings of severe anxiety and panic in Chronic Kidney Disease and Dialysis patients. A solution to minimize emotional stress and severe anxiety in many Chronic Kidney Disease patients may be very easy Breathing Exercises that have been developed by Harvard University which all patients can complete while sitting.

Intense anxiety can lead to recurrent and unpredictable bursts of terror known as Panic/Anxiety Attacks. Although a Chronic Kidney Disease patient may have a fiercely pounding heart, shortness of breath, and even feel like s/he is dying, doctors suggest that it is very rare to suffer Sudden Cardiac Death due to an Anxiety Attack. Still if left untreated, anxiety can lead to Panic Disorders and other health problems including depression and withdrawal from normal activities. 

Recommended Reading: Getting Rid Of Panic Attacks And Severe Anxiety Among CKD Patients On Dialysis

Harvard University released three "Mini-relaxation" breathing exercises. The first exercise takes one (1) minute, the second exercise can be done in just two (2) minutes, and the last is only three (3) minutes long. Deemed "Stress Busters," these tools can be used at any time of the day Chronic Kidney Disease and Dialysis patients feel their anxiety levels rising. "Whether you have one minute or three, these exercises work," said Harvard University.

ONE MINUTE EXERCISE: While sitting comfortably, take a few slow deep breaths and quietly repeat to yourself “I am” as you breathe in and “at peace” as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of your chair.     

TWO MINUTE EXERCISE: Count down slowly from 10 to 0. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply, saying “10” to yourself. Breathe out slowly. On your next breath, say “nine”, and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

THREE MINUTE EXERCISE: Relax your facial muscles and allow your jaw to open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so there are spaces between your fingers. Uncross your legs or ankles. Feel your thighs sink into your chair, letting your legs fall comfortably apart. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.

Recommended Reading: CKD Patients Who Conduct Dialysis May Be Suffering With Frequent Claustrophobia Without Realizing It

Well that was easy right? Next time you feel stressed out, fearful or overwhelmed then take literally one (1), two (2) or three (3) minutes out of your day and utilize these Harvard University Stress Busters. Also, for more Daily News and Information which teaches those with Chronic Kidney Disease, Dialysis and/or Diabetes how to better manage and improve their lives, visit KidneyBuzz.com every day. Join the over 23,900 Friends and Like the KidneyBuzz.com Facebook Fan Page and Follow us on Twitter.  

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References:

"Mini-relaxation Exercises: A Quick Fix in Stressful Moments - Harvard Health." Http://www.health.harvard.edu. Harvard Health.

"Panic Attacks and Panic Disorder." Http://www.helpguide.org/. Help Guide.

"Can Panic Attacks Kill You?" Http://www.calmclinic.com. Calm Clinic.

"Sudden Cardiac Death Due to an Anxiety Attack?"Http://www.medhelp.org. Med Help.