Frequently asked questions
- What is relaxation?
- What does visualize mean?
- What is biofeedback?
- How do you measure skin temperature?
- What is an average temperature increase?
- What if I see no temperature increase?
- How long does the effect of increased temperature last?
- What is most important benefit from the WarmFeet technique?
- Are there other conditions that can benefit from learning the WarmFeet relaxation?
- Is it hard to learn the skill of relaxation?
- What is a temperature log?
1. What is relaxation?
Relaxation is an altered state of consciousness. There are changes in several physiological (bodily) systems. Your heart rate slows down and there is a decrease in cardiac output; body metabolism decreases; blood pressure becomes lower; your breathing slows down and less oxygen is used; the skin feels dryer; blood clotting time decreases; muscular tension is lower and blood flow to the muscles diminishes; Peripheral blood flow (to hands, feet and skin) increases; you feel a sense of calm and contentment.
3. What is Biofeedback?
It is a method of learning to control one’s bodily functions by monitoring one’s own brain waves, blood pressure or degree of muscle tension etc. Using the WarmFeet relaxation you can measure the increased peripheral circulation (blood flow to your feet or hands) by measuring the skin temperature. The increased blood flow warms the tissues at the end of your fingers or toes. Assisted biofeedback means measuring before and after a treatment time, rather than watching the change taking place on the biofeedback instrument throughout the process of (direct biofeedback).
4. How do you measure skin temperature?
The WarmFeet kit includes a small alcohol thermometer. Hold the red thermometer bulb unto the fleshy part of your left little finger or the fleshy part of the great toe and wait about a minute. You may hold it in place with a piece of tape or a loose band. When measuring finger temperature it is easy to weave and hold the thermometer card between the fingers, see the image. Read the temperature and jot it down on your temperature log. To be as consistent as possible, do not hold the thermometer between two fingers or lean your finger/toe against another part of the body. It will read higher. Read the temperature while the thermometer is still on the skin – the temperature goes down fast when removed from the skin. To avoid cooling drafts in the room cover your legs and feet with a light towel or blanket.
5. What is an average temperature increase?
On your first try to relax you may increase your finger temperature by 2- 8 degrees F after the 16 minutes of relaxation. As you practice, your skill will increase and you will reach a higher temperature faster. one client increased her great toe temperature by 18-20 degrees F regularly. She healed a chronic foot ulcer in 4 weeks! On the other hand, even a small increase of 2 degrees in the great toe with daily practice stopped beginning gangrene from taking hold and receded.
6. What if I see no temperature increase?
Then you are probably not able to relax just at that time. You are rushed, many other commitments on your mind and your time, too anxious to do well. Relax, learn a little more about the technique; let go, then try again some other time.
7. How long does the effect of increased temperature last?
The dilated blood vessels and the warmth will remain for 10-20 minutes and you will experience some relief of pain shortly because of the improved nutrients and oxygen reaching the tissues, as well as toxins being washed away by the increased circulation. But this effect will be sustained and improved when you keep practicing and making the WarmFeet relaxation part of your daily routine. Your relaxation skill will improve and you will reach a more efficient level of well-being sooner.
8. What is the most important benefit from the WarmFeet technique?
The most important benefit is that as you keep practicing and making the WarmFeet relaxation part of your daily routine, your relaxation skill will improve and you will reach the help you are visualizing whether it is healing, pain relief or a more efficient way of managing stress and well-being in your life. It is there within you – enjoy!
9. Are there other conditions that can benefit from learning the WarmFeet relaxation?
Since 90% of all illnesses and diseases are related to increased stress, the topic of stress management quickly comes to mind. Heart disease, stomach problems, allergies, and skin problems are some of them. WarmFeet has been useful for pain relief in patients with neuropathy; leg pain due to claudication; help with Raynaud’s disease when fingers turn white/bluish and painful with cold; painful migraines can be relieved and suppressed; WarmFeet is also used as an effective stress management tool.
10. Is it hard to learn the skill of relaxation?
No, it is not too hard, but may take some practice. The first time you sit down to relax, it is not unlikely that you will go to sleep. And then I say: Enjoy your nap! Then again, choose an hour when you are not so tired and not after a meal. Listen carefully to the instructions and follow the directions with exercising the feet, and directions for breathing and relaxation, visualizing. Pretty soon you will enjoy some relaxation. You wished you could sit a while longer and if you have time, do. The hardest part is to find the time to relax regularly. Setting a reminder on your calendar helps some folks. Once you have achieved a goal, like warming to a certain temperature, practicing 5 times a week, will be a good habit. You may also relax more than once a day, just allow a couple of hours between the times. According to standardized biofeedback fare, to reach a finger temperature of 96oF and for the great toe 93oF would be all that is expected. These temperatures would indicate that you have mastered the skill of relaxation. However, being able to increase the temperature even a few degrees has shown significant improvement. Try for the best!
11. What is a temperature log? (Download a printable PDF log sheet here)
A sheet to keep track of temperature changes before and after WarmFeet relaxation.
Sample of the downloadable log sheet