Biofeedback
It was traditionally assumed
by physicians as well as psychologists that functions of the autonomic
nervous system (ANS) could not be consciously controlled. After all, the
ANS is also called the involuntary nervous system;
it controls so-called involuntary bodily functions such as blood
pressure and heart rate. Then, in the late 1960s, a series of creative
experiments by psychologist Neal Miller, Ph.D., demonstrated that people
can consciously affect and control autonomic functions after all.
Miller was experimenting with what later became known as biofeedback,
a system of recording, amplifying, and feeding back information about
subtle physiological responses. The mechanisms whereby we control
autonomic functions are still poorly understood, but it appears that it
involves activation of the parasympathetic branch of the ANS (which
mediates the relaxation response), along with deactivation of the
sympathetic branch (which stimulates fight-or-flight activity).
Biofeedback
instruments give you information (feedback) about what is happening in
your body. You can then use this feedback to facilitate relaxation and
to relax targeted muscles. Biofeedback technology involves attaching
highly sensitive electronic sensors to your body to detect subtle
changes in targeted body functions. These data are then fed into an
electronic device that amplifies it and delivers it back to you, usually
in the form of audio signals or visual displays. You would then
exercise methods of altering your physiology, usually by practicing
specific relaxation skills taught by the therapist or biofeedback
technician, who also adjusts the instruments. By monitoring the audio or
visual feedback, you can determine whether your efforts at relaxation
are successful, and you can introduce modifications depending on the
levels indicated by the feedback. In this way you can learn
sophisticated relaxation skills, such as relaxing a specific muscle
group or increasing blood flow to a particular region. Biofeedback
offers users a powerful way to overcome certain stress-related disorders
and to learn systems of relaxation with direct access to information
about mastery (Miller, 1985). But while biofeedback can be highly
effective, it does require a commitment of time and practice from the
user in order to achieve results. These machines cannot make you relax;
they only give you information about your progress.
Types of Biofeedback
There are four main
categories of biofeedback equipment and training, each measuring
different bodily functions and having different applications. The most
common application of biofeedback involves the use of EMG (electromyograph) training.
The EMG, which measures muscular tension, is especially useful for
treatment of stress-related disorders such as tension headaches, bruxism
(teeth gnashing), and TMJ (temporal mandibular joint) disorder, all of
which are caused by excessive tension in particular muscle groups.
Learning to relax targeted muscles can significantly improve any of
these conditions. Physical pain can also be reduced by EMG biofeedback
training. It is widely known that pain can be reduced by up to 40
percent just by relaxation alone, for tension increases our perception
of pain. In fact, much of the effectiveness of major painkillers (such
as opiates) is due to the fact that they induce relaxation. Relaxation
also allows endorphins to be released more readily. EMG biofeedback can
be used for general relaxation quite effectively, as well as for
relaxing specific muscle groups that may be involved in pain.
Many stress-related
disorders, from migraine headaches to menstrual cramps, are related to
blood-volume changes. Vasomotor activity can be measured and modified
with the help of temperature biofeedback, which employs the aid of a thermistor to measure subtle changes in the temperature of the skin, reflecting changes in blood flow. Skin temperature increases when vasodilation,
the opening of peripheral blood vessels, occurs. The more relaxed you
become, the greater your peripheral vasodilation. By learning specific
relaxation skills geared to increase blood flow to the hands or the feet, users can learn
to decrease or eliminate migraine headaches, hypertension, and asthma.
EEG (electroencephalograph) biofeedback
is useful in helping individuals modify brainwaves (which will be
discussed in greater depth later in this chapter). Applications include
treatment of insomnia (where muscle tension is not a problem),
alcoholism, and ADD (attention deficit disorder). EEG biofeedback has
been shown to improve attention and concentration. This application of
biofeedback is relatively rare because few health care professionals
have access to an EEG or the training to operate it properly.
EDR (electrodermal response) biofeedback
has applications in the treatment of hypertension and hyperhydrosis
(excessive sweating due to anxiety or arousal). Your electrodermal
response reflects changes in the electrical conductivity of your skin
due to the minute changes in sweat gland activity that occur in response
to stress. Polygraph machines (lie detectors) also work on this
principle. However, in general, this type of biofeedback is less
reliable than the other forms, just as polygraph technology has been
deemed somewhat unreliable and is therefore inadmissible as evidence in
court.
Double Induction Hypnotic Tapes
Subliminal and
hypnotic audiotapes for self-improvement have been on the market for
many years. While some have been effective, the vast majority are of
dubious quality for reasons that are beyond the scope of this book.
However, within the last decade, hypnotic tapes have been developed that
take advantage of powerful methods for promoting relaxation and
planting suggestions. Basically, hypnosis
is a method of pacing and leading you into a deeply relaxed state.
There is nothing magical or mystical about the hypnotic state. It is
just a state of profound relaxation whereby you become more suggestible
or open to receiving suggestions. When you are hypnotized, your
conscious mind is more easily neutralized and therefore cannot resist
advice as easily. Your conscious mind is a pro at nullifying suggestions
that are for your own good. That is why we cannot always rely on our
conscious, rational mind to solve all our problems, or to provide
motivation for beneficial change. Sometimes we have to access our
unconscious, creative mind to help find solutions, increase motivation,
or overcome fears or obstacles to our growth.
How Hypnosis Works
A useful analogy is to think
of the human brain as a computer. Any computer, despite its hard drive,
is only as good as its software and the data that we input. Garbage in,
garbage out. Many times humans run into difficulties because of faulty
programming earlier in life. We develop fears, insecurities, and
thinking patterns that promote stress because of how we have been
programmed. Hypnotic suggestions are a way of revamping or rehauling the
old programming and installing new, healthier patterns. But the
conscious mind is inherently conservative and reluctant to part with
old, familiar programs to which it tenaciously clings. When we are
relaxed, our conscious mind is more easily bypassed and we can access
the unconscious processes that are more open to useful reprogramming.
Is Hypnosis Mind Control?
In case you are
concerned, you cannot be made to do anything you do not agree with or do
not want to do via hypnotic suggestion. Although being deeply relaxed
or hypnotized may make you more open to suggestion, it does not render
you helpless in the face of any suggestions that are antithetical to
your beliefs, harmful to you or others, or offensive to you. We
guarantee you would reject any suggestion that does not feel right for
you, no matter how relaxed you might be. You will only adopt suggestions
that you are ready and willing (but previously unable) to assimilate.
Within the last ten years, audiotapes have been developed that use a sophisticated hypnotic technique known as double induction.
This method uses two separate voices weaving in and out rhythmically,
often with each voice speaking to a different ear. The overall effect is
often very confusing, for it is very difficult to follow two voices
simultaneously, each carrying its own story line. It is meant to be
confusing; this confusion helps neutralize your conscious mind, which
eventually gives up the struggle of listening and enters a deeply
relaxed state. Bypassing your conscious mind allows suggestions for
beneficial change to be planted in the unconscious mind and take root.
These tapes also follow a form of hypnosis known as Ericksonian hypnosis,
named after Milton Erickson, M.D., regarded by most people to be the
greatest hypnotist who ever lived. The Ericksonian approach is far more
effective than traditional forms of hypnosis. In Ericksonian hypnosis,
suggestions are delivered in an indirect or metaphorical fashion, which
is harder to resist than traditional hypnotic suggestions that typically
take the form of commands. Most of us naturally resist commands. For
example, let's suppose you have a tendency to procrastinate, which is
starting to cause problems for you on your job. You listen to some
hypnotic tapes in an attempt to motivate yourself to be more productive.
To which suggestion do you think you would respond more favorably? On
one tape you are admonished to “stop being lazy” and to “begin working
now.” On another tape you are gently encouraged to “plant some seeds,
watch them grow, and take great pleasure in the task of watering and
nurturing your plant.” Obviously, the second suggestion is more
alluring, but that does not mean you will take up gardening. Basically,
your unconscious mind is being directed to begin a task, follow through,
and gain pleasure from it.
Double-induction hypnotic
tapes are available with a wide variety of applications: general
relaxation and stress reduction, enhancing self-esteem and
self-confidence, developing assertive skills, healing from illness and
injury, pain control, facilitating restful sleep, overcoming specific
fears, boosting creativity and problem solving, losing weight,
conquering addictions, stopping smoking, mastering procrastination,
boosting sexual responsivity, and many more.
