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