Each of us owes it to ourselves to regularly take time out to shake off the cares of the moment, to look inside, and get back in touch with a deeper place.

By Cathleen Henning

A couple of months ago, I began a discussion of relaxation, and I promised I'd return to it on a regular basis. While relaxation exercises are not the cure for panic disorder, they're an important recovery tool.

Relaxation techniques simply feel good when you do them. Continued practice can reduce stress, anxiety and even some of your panic attacks. The more you practice these techniques, the easier it will be for you to relax your body at crucial moments (like when you feel an attack starting). In addition, regular practice will lead you to feel relaxed more in general.

This week, I'd like to discuss ways to relax while online. I love quick relaxation techniques because I'm always surprised at how great I feel afterwards. And, I love being online, so relaxing sites have a special appeal for me. I've tried to incorporate that idea into my Soothing Site of the Day. This week, I'd like to introduce you to a few sites and areas which might just become regular visits for you when you're feeling stressed out.

My all-time favorite relaxing site is Interlude. Not only is it a great place to unwind, you're sure to learn something as well. Here you will find a Thought of the Day and a Meditation of the Week. In addition, there are archives of earlier meditations and instructions for the meditation process. Each meditation has a theme and includes related quotes, a few paragraphs about the meditation, and instructions for practice. The site also has prayers, poetry, a bibliography and links.

Self-described as "an opportunity for reverie, contemplation and serenity," Virtual Meditation cleverly uses the Web to provide an exercise in visualization and relaxation. The images at this site are set up like a slide show: you see one picture at a time and you have the option of listening to a "soothing sound." You can then click on the link for the next image or return to the main menu. Themes include landscapes, sunrises, and sunsets; waterfalls and streams; and mountains, deserts, and snow scenes. From Self-Help & Psychology Magazine. Note: This is not for a slow connection or poor browser which might result in even more stress.

Performing a breathing exercise is one of the simplest ways to relax in any situation. Many people with panic disorder have a habit of breathing to shallowly. Regular breathing exercises (which take about 5-10 minutes a day), can improve your breathing throughout the day. It will also give you more control over your breathing during a panic attack. I realize that not everyone feels relaxed after breathing exercises, so don't be discouraged if these don't work for you.

On our site, we have a number of breathing exercises and tips to try:

• How to Breathe Properly
• How to Breathe With Your Diaphragm
• Change Your Breathing Rate
• Deep Breathing Tip
• Slow and Gentle Breathing

Those are just a few of the ways you can relax while online. Remember to take time to relax when you're working at your computer (or even if you're just having fun at your computer). And remember, also, that you can find a wealth of information on the Internet that can help you feel well. Just stop by the Panic Disorder Site, and I'll point you in the right direction!

In my last feature on relaxation, I promised that I'd let you know how my own relaxation exercises are going. As I'm sure you know, it's difficult to begin a relaxation routine, just as it is an exercise routine. However, knowing that I'd have to report back to you, I did it. As for results, I am feeling more relaxed in general these days, but I'm sure their are a number of causes. I also started exercising everyday a few weeks ago, and this makes a difference. The best part of relaxation exercises, for me, is how great I feel while doing them and right afterwards. It's nice knowing that every day, I have that 20 minutes just to focus on me.

Cathleen