Biofeedback - Natural Remedy For Anxiety

Biofeedback Definition

Biofeedback is getting information about your physical body processes (like heart beat, pulse etc) using technology for the purpose of controlling. This is helpful in stress release, anxiety relief, relaxation, learning meditation among many other applications.

For example, when we are angry, our heart beat and pulse rate increases. Using a biofeedback machine, we can 'watch' our pulse rate and become more aware of it and learn to control it.

In normal day to day situations, we frequently get stress and anxiety and it is very difficult for us to even become aware of our reaction. A biofeedback machine helps us to literally 'see' or 'hear' such a body reaction, helping us to become more aware and learn to control it.

Stress, Relaxation and biofeedback

Stress is the body's response to various external situations and eventually reflects in anxiety and other symptoms. In case of stress, body is tensed and so relaxation is a natural remedy for reducing stress. The root cause of the stress lies in the mind, our attitude towards the situations in our life. So Stress Management consists of

• Developing an appropriate attitude towards life and day to day situations including positive thinking, tolerance and understanding towards others and self
• Managing the body reactions by developing more awareness and practicing relaxation. Biofeedback can help in building the awareness as well as relaxation.
• Calming both mind and body by practicing meditation techniques.

In this article, we will discuss more on the biofeedback techniques to reduce stress and anxiety. In normal situations, a simple use of a biofeedback device may suffice but in severe cases of anxiety, medical help and a guided biofeedback therapy may be needed.

To give an example, our body skin resistance varies depending upon our body condition. Using this fact, a specific biofeedback machine or a biofeedback device may measure our body skin resistance and give a feedback in the form of a continuous beep. For this purpose, a biofeedback machine has a earphone and two handles which can be held by both hands. So we start with hearing a particular tone of beep and as we relax the nature (frequency) of the tone changes. Using this tone as a guide, we can learn to relax our body.

Alternatively, we can also use a visual meter instead of hearing the sound to get the same feedback. Essentially bio-feedback provides an indication about our body condition which we can utilize for our benefit.

Biofeedback techniques include measuring parameters such as body resistance, pulse rate, heart beat etc.

Similarly the actual feedback mechanisms include - a sound beep, an analog or digital display meter or a computer/display monitor.

Using electronics, biofeedback provides us feedback about the body processes by detecting and amplifying them. Once we become aware of our body processes, it becomes easy to learn to control.

Parts of Biofeedback devices

• An electronic unit which processes and amplifies the sensory input
• Sensors which can be attached to our body for the purpose of measuring the body parameter like pulse rate or galvanic skin resistance (explained in biofeedback parameters below)
  
• earphones through which we can hear a corresponding beep based on the intensity of the parameter
• A display meter anolog/digital which gives a visual measurement
• A display monitor or a connecting cable for connecting to a computer using which we can visually see a graphical form of the measurements
• A user manual in booklet/CD form
  

Depending upon the requirements and measurements, each machine will have specific parts suitable for the purpose. Some of the above might be optional depending upon the make and design.

Biofeedback Parameters

The parameters that are normally measured using biofeedback machine include the following:

- Body temperature

- Skin resistance

- Pulse rate or heat rate

- Electromyography, or EMG, involving the electrical activity of muscles

- Respiratory like measure CO2 in the exhaled air

- Neurofeedback/brainwave measurement using EEG

Biofeedack can be effectively used to induce relaxation and reduce anxiety. The typical steps include:

• Connect the electrodes of the biofeedback machine. Wear the headphones (or connect a visual monitor).
• Sit comfortably and close your eyes. Note the initial tone from the headphones.
  
• Focus on your breathing, taking deep breaths for some time.
• Visualize a pleasant location where you are relaxed and happy. Keep this image in your mind and consciously relax your body.
  
• As you relax, the tone from the biofeedback machine will change. Keep monitoring the tone and continue with your visualization and relaxation. Pay attention to your internal sensations that change the tone. That way you will gradually learn to relax.

Though this process is simple, it takes time and self discipline to gradually learn to relax. The feedback from the machine helps in increasing the awareness of our internal sensations and speeds up the process of this learning.

Biofeedback proved to be effective similar to progressive relaxation, meditation and hypnosis. One can use biofeedback to reduce stress and anxiety.

In clinical treatment, biofeedback is used in additional to other forms of treatment to expedite the recovery. Research shows that biofeedback supports treatment of chronic pain, headaches, arthritis, asthma, epilepsy, high blood pressure among many other problems.