Caregiver Stress: The Relaxation Breath

I am a big fan of Dr. Andrew Weil.  He has some great books on healthy eating, healthy living and aging well.  He likes to talk about the benefits of aging which include wisdom.  He makes note of other things which are better with age such as wine, violins and friendships.  One of the reasons many people are attracted to senior caregiving is because it gives them the opportunity to be around the wisdom of an elder.

But with caregiving comes stress.  There are both physical and emotional challenges when providing senior care, especially when memory loss is present.  It is important for Caregivers to take days off and to take care of themselves when working on a long-term assignment.  Senior Home Care Agencies honor the 40-hour work week and are able to staff a replacement caregiver when the regular caregiver needs a day off.  This is good for both the senior client and the caregiver.

Dr. Weil offers the relaxing breath technique on his website and it truly works wonders for people of all ages.

The 4-7-8 (or Relaxing Breath) Exercise
This exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.

  • Exhale completely through your mouth, making a whoosh sound.
  • Close your mouth and inhale quietly through your nose to a mental count of four.
  • Hold your breath for a count of seven.
  • Exhale completely through your mouth, making a whoosh sound to a count of eight.
  • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.

This exercise is a natural tranquilizer for the nervous system. Unlike tranquilizing drugs, which are often effective when you first take them but then lose their power over time, this exercise is subtle when you first try it but gains in power with repetition and practice. Do it at least twice a day. You cannot do it too frequently. Do not do more than four breaths at one time for the first month of practice. Later, if you wish, you can extend it to eight breaths. If you feel a little lightheaded when you first breathe this way, do not be concerned; it will pass.

Once you develop this technique by practicing it every day, it will be a very useful tool that you will always have with you. Use it whenever anything upsetting happens - before you react. Use it whenever you are aware of internal tension. Use it to help you fall asleep. This exercise cannot be recommended too highly. Everyone can benefit from it.


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Planning for Long-term Care

Have you discussed your wishes for long-term care, if the need should arise, with your loved ones?

We are encouraged to save for retirement through a retirement plan such as a 401K or IRA and financial planners and advisors have an arsenal of charts and graphs to help you determine just how much money you will need to enjoy the same lifestyle you do now upon retirement, in an effort to encourage you to save.

This is because Medicare does not pay for long-term care.  You must provide for this need yourself.

But what we often miss, is mapping out what kind of care would be preferred and where you would want the senior care to be.  Many times senior care can be an emergency need and when families are not sure of the preferred care options, it only adds more stress to a difficult situation.  And with just a little planning, the process can be so much easier.

Separate from costs, think about where you would prefer to have care services.  In your own home with a professional care service provider?  Or, would you prefer to move into a senior community with Assisted Living services in order to enjoy an active senior lifestyle and know that care services are easily available, if needed?  And if your care needs are acute, do you want to receive the nursing care at home or in a nursing center?

Once you know how you would prefer to receive senior caregiving services, it is easy to connect with professionals in your area to find quality care providers and senior care communities.

The main types of care options are:

-In-home Caregiving services

-Assisted Living Community

-Nursing Home

-Continuing Care Community

-Independent or Supportive Living

-Outpatient Adult Day Care

Caregiverlist does offer Experts who answer your questions in these areas for free, to assist you to plan ahead for your senior care needs.

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