Hans Selye described a "General Adaptation Syndrome" which outlines the reactions of a person to stress. This syndrome has three stages. Stage one is the "fight-or- fight" response. When a stressful event occurs, part of our Autonomic Nervous System is activated. This causes chemical changes which prepare the blood pressure so blood flows more quickly, increasing rate of breathing to provide more oxygen, diverting blood flow to major muscle groups and suppressing unneeded systems like the immune system.

If the stress is severe, the body goes into the second stage, in which we try to resist these continual confrontations. It is during this stage that many people develop physical symptoms, for example, a cold or flu. When we have used up all our energy, we no longer can adapt as a balanced organism, and we enter stress exhaustion. It is in this third stage that many diseases and disorders manifest themselves.

Thus, the link between health and stress would seem to be of great importance. With procedures such as biofeedback, we can learn to detect physiological cues that will aid in self regulation, thus reducing the chance of reaching the stress exhaustion stage.

What exactly is biofeedback?

Biofeedback is the use of instrumentation to mirror psychophysiological processes of which the individual is not normally aware and which may be brought under voluntary control. By making you more aware of your biological conditions, you can become a more active participant in the process of your own health maintenance. Measured from electrodes or sensors on the appropriate portions of the body, the instrumentation of biofeedback differentially amplifies, analyzes, and displays this information through auditory, visual or other forms of feedback. Changes in physiology are often related to psychological factors such as stress, arousal, anxiety, etc. With biofeedback instruments you may learn to recognize the relationship between psychological and physiological changes, and come to exert more control over your bodily responses.

How are the physiological conditions measured?

Your biofeedback technician, using a computer, will measure several biological processes: respiration, heart rate and blood volume pulse, electrodermal response, skin temperature, and electrical activity of specific muscles.

Respiration: Respiration signals are measured in two ways. Both the number of breaths per minute and diaphragm expansion are measured via the use of a rubber strain gauge. This tube is wrapped around the mid-section just below the rib cage and attached with a strip of velcro.

Heart rate and blood volume pulse:Heart rate and blood volume pulse are measured by the use of a photoplethysmograph (PPG). The PPG uses a light source and a photo detector to monitor the change in blood flow in the vessels beneath the skin. Heart rate is measured by the computer on a beat-to-beat basis, and expressed as beats per minute. Blood volume pulse is often expressed as a wave, and the pulse of amplitude of this wave is a reflection of blood flow and arteriole tone. The PPG transducer is usually attached to a thumb or finger with a velcro strip.

Electrodermal response:This is a measure of the amount of moisture or perspiration on the skin where the electrodes are attached. Usually electrodes are attached to two fingers. A small amount of electrode gel is placed on all electrodes so as to obtain a better reading.

Skin Temperature:Skin temperature measurement is obtained by the use of a wire thermometer which is taped onto a single finger. As relaxation increases skin temperature will also increase.

Electrical activity of specific muscle sites:This is measured by an electromyograph (EMG) signal. By placing electrodes directly on the skin, electrical activity of the muscle can be detected. These electrical impulses are very weak and are measured in microvolts. In order to attach the electrodes your technician will lightly abrade the surface of the skin, and this area will then be sprayed with a cleansing solution and wiped dry. The electrodes are then placed on the skin with adhesive tape.

What will take place in a biofeedback session?

At your first biofeedback session, the technician will explain the nature of the training, and then attach the instruments that will measure you responses. In addition, the technician will explain the various exercises that will be used in subsequent sessions to aid your voluntary self-regulation. Some of the exercises that might be used are:

Tense-Relax:The purpose of this exercise is to learn to become aware of and to control small changes in muscle tension levels. During this exercise you will progressively tighten and relax various muscle groups in your body. The different sensations produced by tension and relaxation will be focused upon. With practice, this exercise can be effective in helping you recognize tension when it first begins to build.

Autogenic Training:In autogenic training you will teach your body to respond quickly and effectively to your verbal commands to relax. Your technician will instruct you in various phrases that will aid in this communication with your body. Phrases such as "I am very quiet" and "My body is very heavy and warm" will be used to induce greater relaxation.

Visualization:In a visualization exercise you might imagine yourself in a very pleasant scene, one in which you feel very comfortable. You will try to make yourself feel as though you are actually there, vividly imagining all five of your senses at work. Several different scenes may be used during the course of training.

Breathing:There are various breathing exercises your technician will teach you. These exercises can be very helpful and can be practiced at any time during the day to reduce stress.

How long will it take to relax on my own?

While each person is unique, most clients attend approximately six sessions, meeting once a week for 45 minutes with their technician. Provided you do your exercises at home, within a few short weeks you will be better in tune with your body. Not only will you become aware of physiological signals normally unrecognized, you will also learn to react to these signals so as to avoid stress, reduce tension, and lead a more relaxed life.

How do I sign up for biofeedback?

Call (951) 827-5531 or stop by the Counseling Center. We are located in the Veitch Student Center. You will need to sign up for an initial screening appointment which usually can be made within a week.