Have you ever wondered how great it would be if you could control your body's functions, such as your heart rate, breathing rate, and muscle tension, with the power of your mind, just by thinking? There is actually a wonderful mind-body therapy that can help you do just that. We call it Biofeedback. This can be a great help in improving your mental and physical health.
What is biofeedback simply?
Simply put, biofeedback is a method of teaching yourself to become aware of involuntary functions that occur in your body without you realizing it, and to control them. Think of it like looking in a mirror. If your hair is messy, you can see it. Then you can fix it. That's what happens with biofeedback.
In this treatment, a doctor or trained therapist attaches several painless sensors to your body. These sensors measure things like your heart rate, breathing pattern, muscle tension, and sweating, and display the information to you on a computer screen. As you look at the information, the therapist teaches you different ways to control those things (for example, changing the way you think, changing your breathing pattern). After a while of practicing this, you will be able to control these things on your own, even without the equipment.
The important thing is that biofeedback is not a stand-alone treatment for most conditions. However, when used in conjunction with medication or other treatments prescribed by your doctor, it can provide significant relief in managing symptoms.
What conditions can biofeedback help with?
Research has found that biofeedback therapy can help manage symptoms of a number of conditions, including the following. But keep in mind that biofeedback is not used alone for many of these conditions. It is used in conjunction with other treatments, such as medication or psychotherapy, that your doctor prescribes.
| Condition/symptom | English Term |
|---|---|
| Anxiety, depression, and post-traumatic stress disorder | Anxiety, Depression, PTSD |
| Attention deficit hyperactivity disorder | ADHD |
| Chronic pain (back, pelvic pain) | Chronic Pain |
| Constipation and inability to control bowel movements | Constipation & Fecal Incontinence |
| Inability to control urine | Urinary Incontinence |
| Fibromyalgia condition | Fibromyalgia |
| High blood pressure | High Blood Pressure |
| Insomnia | Insomnia |
| Migraine and tension headaches | Migraine & Tension Headaches |
| Ringing in the ears (tinnitus) | Tinnitus |
What exactly happens during a biofeedback session?
During a biofeedback session, a trained professional attaches several painless sensors to your body. These measure various things about your body.
| What is measured? | Method used |
|---|---|
| Breathing | Belts are attached around the stomach and chest to measure the rate and pattern of breathing. |
| Heartbeat | It is measured with a pulsometer attached to the fingertip or with ECG (Electrocardiogram) sensors. |
| Muscle function | Sensors (sEMG) are attached to the surface of the skin and measure whether the muscles are tightening or relaxing. |
| Sweating | GSR sensors attached to the fingertips measure skin moisture. |
| Electrical activity of the brain | It is measured using EEG (Electroencephalogram) sensors attached to the skull. This is also called Neurofeedback . |
The information from these sensors is presented to you on a computer. It can be an image on a computer screen, a sound, or a vibration. For young children, this is used like a video game.
While you are waiting for this information, the therapist will ask you to do certain things. For example:
- Change your breathing pattern: You can see for yourself how breathing deeply and slowly lowers your heart rate. This can help reduce stress.
- Relax your muscles: When you focus your mind on relaxing the muscles in a painful area, you will feel the pain subside. This is also very helpful for those who have trouble sleeping.
- Change your thoughts: When you change what you think, you can see how things like your heart rate and breathing change.
When you train this way, you'll be able to understand what kind of things you do that make a positive difference in your body. Over time, your brain will get used to doing those things without the equipment.
How does this work? A small example...
Often when we are stressed or anxious, we are not aware of how our body is responding to it. Our heart rate increases, our muscles tighten, and we sweat. Biofeedback helps us become aware of these changes. Only when we are aware can we control them.
A good example is the inability to control urination in young children.
Imagine a baby who doesn't know how to use the pelvic floor muscles that control urination. In biofeedback, sensors are attached to those muscles and connected to a computer game. When the baby contracts those muscles, the character in the game jumps over obstacles. The baby then understands what the correct exercise is. It's fun for him and easy to learn. After a while, he learns to control those muscles without the game.
What are the benefits and risks of this?
One of the main benefits of biofeedback is that you can take control of your health. After training, you can make small changes to your body to reduce things like stress and pain.
There are no risks with this treatment. Since it is non-invasive, there are no side effects or complications. That is one of the biggest advantages of this treatment.
But to get the most out of it, you need to actively participate. It's also important to practice these exercises at home between sessions.
Take-Home Message
- Biofeedback is a safe, non-invasive treatment that teaches you to control unconscious body functions (heart rate, muscle tension).
- This is not a stand-alone treatment for many conditions. You may get better results by using it in conjunction with other treatments your doctor recommends.
- The success of the treatment depends on your active participation and practice at home.
- Before undergoing biofeedback therapy, it is very important to check with a qualified and certified professional.
- No matter how much relief you get from biofeedback, never stop taking any medication prescribed by your doctor without his or her advice. Always discuss this with your doctor.
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