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Erectile Dysfunction
Learning to Relax
For some
men, being stressed may just make you irritable, but for others
too much stress can cause sexual problems, such as erectile
dysfunction. For these men, learning to relax and ease stress
is all that may be needed to treat ED.
What
Are Some Techniques I Can Use to Relax?
In order
to learn how to relax, you need to become familiar with your
own breathing patterns and change them in ways that will help
you relax. Your breathing pattern is often disrupted by changes
in emotion. People who are anxious tend to hold their breath
and speak in a high-pitched voice as they exhale. On the other
hand, people who are depressed, tend to sigh and speak in
a low-pitched voice as they exhale.
Below
are a few relaxation exercises. But first, be sure that you
have a quiet location that is free of distractions, a comfortable
body position, and a good state of mind. Try to block out
worries and distracting thoughts.
Rhythmic
breathing: If your breathing is short and hurried, slow it
down by taking long, slow breaths. Inhale slowly then exhale
slowly. Count slowly to five as you inhale, and then count
slowly to five as you exhale. As you exhale slowly, pay attention
to how your body naturally relaxes. Recognizing this change
will help you to relax even more.
Deep breathing: Imagine a spot just below your navel. Breathe
into that spot, filling your abdomen with air. Let the air
fill you from the abdomen up, then let it out, like deflating
a balloon. With every long, slow exhalation, you should feel
more relaxed.
Visualized breathing: Find a comfortable place where you can
close your eyes and combine slowed breathing with your imagination.
Picture relaxation entering your body and tension leaving
your body. Breathe deeply, but in a natural rhythm. Visualize
your breath coming into your nostrils, going into your lungs
and expanding your chest and abdomen. Then, visualize your
breath going out the same way. Continue breathing, but each
time you inhale, imagine that you are breathing in more relaxation.
Each time you exhale imagine that you are getting rid of a
little more tension.
Progressive muscle relaxation: Switch your thoughts to yourself
and your breathing. Take a few deep breaths, exhaling slowly.
Mentally scan your body. Notice areas that feel tense or cramped.
Quickly loosen up these areas. Let go of as much tension as
you can. Rotate your head in a smooth, circular motion once
or twice. (Stop any movements that cause pain!) Roll your
shoulders forward and backward several times. Let all of your
muscles completely relax. Recall a pleasant thought for a
few seconds. Take another deep breath and exhale slowly. You
should feel relaxed.
Relax to music: Combine relaxation exercises with your favorite
music in the background. Select the type of music that lifts
your mood or that you find soothing or calming. Some people
find it easier to relax while listening to specially designed
relaxation audio tapes, which provide music and relaxation
instructions.
Mental imagery relaxation: Mental imagery relaxation, or guided
imagery, is a proven form of focused relaxation that helps
create harmony between the mind and body. Guided imagery coaches
you in creating calm, peaceful images in your mind -- a "mental
escape." Identify your self-talk, that is, what you are
saying to yourself about any problems you have. It is important
to identify negative self-talk and develop healthy, positive
self-talk. By making affirmations, you can counteract negative
thoughts and emotions. Here are some positive statements you
can practice.
Let go of things I cannot control.
I am healthy, vital, and strong.
There is nothing in the world I cannot handle.
All my needs are met.
I am completely and utterly safe.
Reviewed
by the doctors at the Glickman Urological Institute at The
Cleveland Clinic.
Edited
by Charlotte Grayson, MD, WebMD, May 2004
Portions of this page © The Cleveland Clinic 2000-2004
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