| The powerful way to use biofeedback at | | | | index fingers. Wait 1-2 minutes and |
| home!Temperature Training - Home | | | | determine the temperature of the skin |
| BiofeedbackThe primitive survival | | | | over the middle of this finger. It will |
| mechanism known as the "Fight/Flight" | | | | range from 65 degrees to up to 97 |
| response is built in to every human. It | | | | degrees. (A cool room will generally |
| responds to fear/danger from everything | | | | give lower readings.) By practicing: |
| from life threatening situations to the | | | | breathing techniques, Autogenic |
| alarm going off in the morning. Every | | | | Training, guided relaxations, |
| human has a habitual response to stress | | | | visualizations, meditations, |
| that is either learned or genetically | | | | self-hypnosis, etc. you can learn to let |
| implanted. In a real life or death | | | | go of stress and then raise your hand |
| situation almost all of this response | | | | temperature. Ideally, you would like to |
| will be trigger by survival to help you | | | | be able to warm your hands to 93-95+ |
| to fight off or flee this danger.Since | | | | degrees. This can take some time and |
| awareness is half the battle in | | | | practice, often 8-12 weeks. Usually, if |
| controlling stress, you must learn to be | | | | you are practicing 1-3 times per day, |
| aware of how you respond to stress. | | | | you will find increases in hand |
| Remember, you have a unique response. It | | | | temperatures within 4-6 weeks, |
| may include:1. Increased heart rate. | | | | occasionally sooner. In fact, many |
| This pumps blood around the body to get | | | | people find there hand temperature |
| oxygen and sugars to the cells that you | | | | dropping in the first few weeks. If this |
| will need to use to survive. Symptoms | | | | is happening, you may be trying too hard |
| that can be associated with this stress | | | | to relax! This is not bad. It means you |
| response might include: Rapid or | | | | have good control, but just not in the |
| irregular heartbeats2. Breathing usually | | | | right direction. This can take time and |
| becomes more rapid. To get more oxygen | | | | practice. You want to try temperature |
| into the body. Symptoms that can be | | | | training in a warmer room, in the |
| associated with this stress response | | | | beginning. Or you may want to warm your |
| might include: hyperventilation and some | | | | hands by placing them in warm water |
| forms of asthma3. Stress hormones are | | | | (remove thermometer first,) holding them |
| released. Adrenaline, also called | | | | up to source of heat, or even in the sun |
| epinephrine, is released by the adrenal | | | | light. This mechanical warming can |
| glands. This hormone helps to maintain | | | | assist you in learning to let go of |
| increased heart rates and will tell the | | | | constricted blood flow and so to be able |
| liver to release stored sugar for energy | | | | to warm your hands mentally.After |
| to the body. Other stress hormones do | | | | mastering raising the hand temperature, |
| other thing. Noradrenaline is associated | | | | consistently, to 93-95 degrees, you will |
| with anger and will raise blood pressure | | | | want to learn to warm your feet to 90 |
| for most people. Symptoms that can be | | | | degrees. This is usually more |
| associated with this stress response | | | | challenging, but will usually be the key |
| might include: high blood pressure, | | | | to lowering blood pressure, controlling |
| panic or anxiety4. Blood pressure can go | | | | panic/anxiety, preventing migraines, |
| up. Triggered by released stress | | | | etc. |
| hormones. Symptoms that can be | | | | The key will be to tape the thermometer |
| associated with this stress response | | | | to the ball of your foot, at the base of |
| might include: high blood pressure5. | | | | one of your big toes. By practicing the |
| Changes in blood flow/circulation. Blood | | | | relaxations and learning to let go of |
| is directed toward the brain and major | | | | stress, you can get your temperature to |
| muscles for survival. Blood is directed | | | | move up to about 90 degrees. When you |
| away from surface of skin in hands and | | | | have mastered this and can get your feet |
| feet (for survival a primitive response | | | | to consistently warm to this level, you |
| so you do not bleed to death if you get | | | | will see reduction of stress related |
| cut running away or fighting for your | | | | symptoms. Warming the lower extremities, |
| life.) Blood is directed away from | | | | though difficult, is very important to |
| digestive organ and reproductive organ | | | | developing this process of control. |
| because for survival it becomes a low | | | | Using these skills regularly will aid in |
| priority to digest food or keep the | | | | prevention of the stress related |
| species alive if you are threatened. | | | | symptoms.Like learning to ride a |
| Symptoms that can be associated with | | | | bicycle, you will never forget how do |
| this stress response might include: high | | | | this new skill. You may get rusty and |
| blood pressure, cold hands and feet, | | | | need practice, but your body will have a |
| upset stomach, migraine headaches, | | | | new, healthy skill, forever!Remember |
| pre-ulcerous/ulcerous conditions, | | | | everyone holds their tension in one or |
| increased colitis, sometimes | | | | more system. You need to identify which |
| constipation, and 70% of sexual | | | | systems respond when you get stressed |
| dysfunction in both men and women can be | | | | and then learn to release this physical |
| linked to this stress response.It is | | | | tension. It takes time and motivated |
| this stress response that Temperature | | | | practice to learn to let go but the |
| Training Biofeedback is designed to | | | | results in enhanced quality of life and |
| control.By learning to warm the | | | | increased productivity are worth the |
| extremities, the hands and then the | | | | effort.Learn more about how temperature |
| feet, you can learn the skills necessary | | | | training fits into programs to control |
| to prevent or at least, minimize | | | | symptoms such as: |
| symptoms of stress that manifest, such | | | | High Blood Pressure |
| as: | | | | Panic/Anxiety |
| | | | Digestive Disorders |
| Stress caused or Situational High Blood | | | | at the Stress Education Center's |
| Pressure | | | | website's Article pages: luck and good |
| | | | health!For information, audio stress |
| Rapid or irregular heart rates | | | | management tapes, books, online stress |
| | | | management courses (a thermometer and |
| Migraine Headaches | | | | audio tapes are included in the |
| | | | materials for this program), or coaching |
| Panic and Anxiety | | | | contact L. John Mason, Ph.D. through the |
| | | | Stress Education Center.Stress Education |
| Many Digestive symptoms | | | | Center (707) 795-2228 website: John |
| | | | Mason, Ph.D. is the author of the best |
| Raynaud's Syndrome | | | | selling "Guide to Stress Reduction." |
| | | | Since 1977, he has offered Executive |
| Many symptoms of Sexual Dysfunction | | | | Coaching and Training.Please visit the |
| including infertility, impotence, and | | | | Stress Education Center's website at |
| lower libido | | | | for articles, guide relaxation CD's, |
| How to use Home Temperature Training | | | | free ezine signup, and learn about the |
| BiofeedbackYou can use a simple | | | | new telecourses that are available.If |
| thermometer (that registers from 60-100 | | | | you are looking to promote your training |
| degree Fahrenheit) (costs $.50 - $1.00), | | | | or coaching career, please investigate |
| stress dots ( or stress card, or a | | | | the Professional Stress Management |
| biofeedback temperature trainer (more | | | | Training and Certification Program for a |
| expensive.) You usually begin by loosely | | | | secondary source of income or as career |
| taping the thermister or simple | | | | path. |
| thermometer to the middle of one of your | | | | |