PMR utilises a classical conditioning paradigm as any behavioural psychologist can tell you. You start with small muscle groups and over time build up to a larger group then whole limbs and so on. When you arrive at the entire body you can introduce a trigger such as the word relax. By saying relax just before you do relax (pairing) the idea is that saying relax alone will eventually induce a conditioned relaxation response on its own. That's a conditioned relaxation response- you can just use facial muscles as an abbreviated version. btw when you breath in you're expanding chest muscles etc and then when you release the tension you relax as well. The trick is to practice regularly. Timing is important because it is a genuine conditioning procedure which you can harness.
I should have mentioned that. those who practice seem to gain the most benefits. thanks for filling in some holes for me. hard for a surgeon to talk about this stuff
Hi Dr Veer, great video as always! Sadly not first this time lol! Looking forward to the videos with Hugh Selsick too. Dipesh Mistry’s videos were quite interesting as well
I think many yoga instructors incorporate a brief version of PMR into their winding-down period, coupled with relaxing and consciously sinking into the supporting floor. There are also many audio and video (e.g., on UA-cam) recordings of guided PMR to lead one systematically through the sequence. It can also be done with less emphasis on the intense contraction and more focus on gentle flexing to identify and relax tense areas. The key, I think, is progressing from foot to scalp (or vice-versa), paying attention to and relaxing every part of the body. Very nice to do also after a stressful event or to refresh when moving from the workday to other activities.
Hello Dr Veer. I was taught this as a physiotherapy student 50 years ago. It is a very helpful technique called contact relax. Have you come across the Bradcliff method for Breathing Pattern Disorder? I think it is very helpful to address this and ensure an efficient breathing pattern to maximize the benefit of contract relax for insomnia.
Hey Vik, another enjoyable video short but sweet + informative-will try this out! BTW-I'm not seeing you to have my turbinate reduction-I'm seeing a Dr-Rashan under your consultant team. Because I was told you didn't put your name down on the form that you would be doing my turbinates- on your letter though from late last year you said look forward to seeing you soon + when we met up in your office said you would be doing it-why thought was seeing you as when you did my Sinuplasty you didn't have the Celon machine.u Spoke with your secretary-Jacqueline, and she has booked me back on your name to see you in June- and the waiting list to get turbinates done with you isn't till the end of this year maybe early nex year I was told-apart from if there will be any cancellations of course. I'm just also concerned as well as don't ENS and know you haven't given anyone that. So wanted you to do it.
@@VikVeerENTSurgeon Hi Vik, just done it and been put on your list-I got told this time though prob be during the Summer you will do it and if any cancellations they will give me a ring. See you then 🙂
Fantastic sir you have explained, described very well and have given many unique techniques, exercises which will be very beneficial for insomniac patients. Will listening to hindi music (such as calm,sad ) while sleeping help for this issue ? Although some people are able to sleep even in a noisy place (hypersomnia) but some are unable to sleep even in a quiet place(insomnia).
I think music is a personal thing. if you find a particular type of music (hindi or not), calming, and it is not too loud, and you work out a way that it slowly turns itself off after you have gone to sleep, i'm sure it is fine. thank you for your comment.
Thank you for this information. I’ve had issues with insomnia for over a year. I’m currently trying to reset my sleep/wake schedule so I’m sleeping better at night vs. up for hours at night and then knocked out asleep during the early morning hours.
I’m in Brisbane, Australia and would benefit from your methodology for diagnosis. Following a sleep study and diagnosed OSA I bought a CPAP. I persevered for 3 months with no improvement. Doctors here have basically said that’s my only option and keep persevering… Can you recommend anyone in Oz that investigates the same way as you do??
Doctor Veer, I'd be very interested to hear about some of the newer technologies and methods of treating narrow nasal passages or collapsed nasal valves. These are short of surgery but more convenient (and perhaps more helpful) than nasal dilators. Examples in the US seem to include VivAer, RhinAer, and ClariFix. Are these useful only for inflamed tissues or for passages that are simply structurally narrow? I keep being told to use steroids, although it seems I have restricted airflow but no inflammation. Cheers, and thanks for your great content!
I am not a fan of these options - I think the Celon RFA is safer and more effective long term. Perhaps one day I will send out an email explaining why i'm not a fan of VivAer, RhinAer, and ClariFix.
@@VikVeerENTSurgeon Thanks for your opinion! I'll keep an eye out for more on this. For now, I'm trying a variety of the nasal dilators to see how much of a difference a wider air passage makes for me. By the way, a big disadvantage of the dilators that I've not seen mentioned is that in cold air (I wear mine on outdoor walks, not yet while sleeping) moisture condenses on them and make the nose very annoyingly drippy -- and it's practically impossible to apply tissue where it's needed!
This is interesting, I have also had some success with an 11 minute vipisanna meditation video I use and it helps me to get off to sleep, the focus interestingly is about a body scan and breathing whilst focussing on the feet and moving up through the body. Happy to send details. Matt
PMR utilises a classical conditioning paradigm as any behavioural psychologist can tell you. You start with small muscle groups and over time build up to a larger group then whole limbs and so on. When you arrive at the entire body you can introduce a trigger such as the word relax. By saying relax just before you do relax (pairing) the idea is that saying relax alone will eventually induce a conditioned relaxation response on its own. That's a conditioned relaxation response- you can just use facial muscles as an abbreviated version. btw when you breath in you're expanding chest muscles etc and then when you release the tension you relax as well. The trick is to practice regularly. Timing is important because it is a genuine conditioning procedure which you can harness.
I should have mentioned that. those who practice seem to gain the most benefits. thanks for filling in some holes for me. hard for a surgeon to talk about this stuff
cheers, good for pre-surgery too as a distraction and relaxation. PMR been around since the 1930s.
Mr Veer, thank you for another very interesting and informative video. I really enjoy your videos and have learned so much.
Hi Dr Veer, great video as always!
Sadly not first this time lol!
Looking forward to the videos with Hugh Selsick too. Dipesh Mistry’s videos were quite interesting as well
Coming soon!
I think many yoga instructors incorporate a brief version of PMR into their winding-down period, coupled with relaxing and consciously sinking into the supporting floor. There are also many audio and video (e.g., on UA-cam) recordings of guided PMR to lead one systematically through the sequence. It can also be done with less emphasis on the intense contraction and more focus on gentle flexing to identify and relax tense areas. The key, I think, is progressing from foot to scalp (or vice-versa), paying attention to and relaxing every part of the body. Very nice to do also after a stressful event or to refresh when moving from the workday to other activities.
much appreciated - thank you for your input.
Hello Dr Veer. I was taught this as a physiotherapy student 50 years ago. It is a very helpful technique called contact relax. Have you come across the Bradcliff method for Breathing Pattern Disorder? I think it is very helpful to address this and ensure an efficient breathing pattern to maximize the benefit of contract relax for insomnia.
Love the way you always get into doing the things you are explaining with humour. So natural and ‘real’.
Hey Vik, another enjoyable video short but sweet + informative-will try this out!
BTW-I'm not seeing you to have my turbinate reduction-I'm seeing a Dr-Rashan under your consultant team.
Because I was told you didn't put your name down on the form that you would be doing my turbinates- on your letter though from late last year you said look forward to seeing you soon + when we met up in your office said you would be doing it-why thought was seeing you as when you did my Sinuplasty you didn't have the Celon machine.u
Spoke with your secretary-Jacqueline, and she has booked me back on your name to see you in June- and the waiting list to get turbinates done with you isn't till the end of this year maybe early nex year I was told-apart from if there will be any cancellations of course.
I'm just also concerned as well as don't ENS and know you haven't given anyone that. So wanted you to do it.
just ask them to put you on my own list for me to do. you may have to wait as my list is long.
@@VikVeerENTSurgeon Hi Vik, just done it and been put on your list-I got told this time though prob be during the Summer you will do it and if any cancellations they will give me a ring.
See you then 🙂
Fantastic sir you have explained, described very well and have given many unique techniques, exercises which will be very beneficial for insomniac patients. Will listening to hindi music (such as calm,sad ) while sleeping help for this issue ?
Although some people are able to sleep even in a noisy place (hypersomnia) but some are unable to sleep even in a quiet place(insomnia).
I think music is a personal thing. if you find a particular type of music (hindi or not), calming, and it is not too loud, and you work out a way that it slowly turns itself off after you have gone to sleep, i'm sure it is fine. thank you for your comment.
Thank you for this information. I’ve had issues with insomnia for over a year. I’m currently trying to reset my sleep/wake schedule so I’m sleeping better at night vs. up for hours at night and then knocked out asleep during the early morning hours.
Best of luck! even if it helps a bit, i hope you will find this beneficial enough to keep practicing with it.
thanks dr! Would be interested in you view on 'Mewing' - maybe a idea for a future video? Thanks for all you do!
given the current controversy and the court case, I'll wait until it is all settled and then see if there is any appetite for me to do a video. thx
I’m in Brisbane, Australia and would benefit from your methodology for diagnosis. Following a sleep study and diagnosed OSA I bought a CPAP. I persevered for 3 months with no improvement. Doctors here have basically said that’s my only option and keep persevering… Can you recommend anyone in Oz that investigates the same way as you do??
Doctor Veer, I'd be very interested to hear about some of the newer technologies and methods of treating narrow nasal passages or collapsed nasal valves. These are short of surgery but more convenient (and perhaps more helpful) than nasal dilators. Examples in the US seem to include VivAer, RhinAer, and ClariFix. Are these useful only for inflamed tissues or for passages that are simply structurally narrow? I keep being told to use steroids, although it seems I have restricted airflow but no inflammation. Cheers, and thanks for your great content!
I am not a fan of these options - I think the Celon RFA is safer and more effective long term. Perhaps one day I will send out an email explaining why i'm not a fan of VivAer, RhinAer, and ClariFix.
@@VikVeerENTSurgeon Thanks for your opinion! I'll keep an eye out for more on this. For now, I'm trying a variety of the nasal dilators to see how much of a difference a wider air passage makes for me.
By the way, a big disadvantage of the dilators that I've not seen mentioned is that in cold air (I wear mine on outdoor walks, not yet while sleeping) moisture condenses on them and make the nose very annoyingly drippy -- and it's practically impossible to apply tissue where it's needed!
This is interesting, I have also had some success with an 11 minute vipisanna meditation video I use and it helps me to get off to sleep, the focus interestingly is about a body scan and breathing whilst focussing on the feet and moving up through the body. Happy to send details. Matt
This Gent is a credit to his profession and the NHS