Breathe, 2, 3, 4
The cheapest way to decrease stress and anxiety, AND reduce pain...BREATHE!!!
Breath is our life force, but daily stresses have caused many of us to become chest breathers, forcing us to stay in this low-grade fight or flight state at all times. What does this mean, exactly? It means we're not getting enough oxygen to our brain and it's leaving our body and mind constantly tense. As if we don't put enough stress on ourselves already, now we've unconsciously made a natural process function unnaturally, thus keeping us revolving in the feedback loop of stress.
The Mechanics of Breathing
The diaphragm is a dome-shaped muscle located at the base of your rib cage that separates the thoracic body from your abdominal cavity. When it contracts, it pulls downwards, pulling air into the body (The mechanics of a syringe is a good metaphorical image for this process). As it pulls down, more space is created in the ribcage allowing for the lungs to expand. Your stomach expands as it pushes down on the inner contents. This essentially serves as an internal massage for your organs, and helps move things along in your digestive tract. The oxygen coming into your lungs eventually travels into the blood and with the help of the heart, gets pumped throughout your body along with vital nutrients to keep your muscles and organs healthy and working correctly.
When you hear the phrase, “take a deep breath”, most generally think, “take a BIG breath”. While this is partly true, what we should really be thinking is to allow that breath to start deep within your abdomen, at the ground level of your pelvic floor. That is a deep and more complete breath. There are accessory breathing muscles in your neck, upper back and shoulders that assist in drawing up and widening the top of your ribcage to make room for your breath. If you are not getting enough air into your lungs (ie: shallow breathing) it forces these muscles to work harder and can contribute to neck and shoulder pain. This is because those muscles are over-working to keep your ribcage as open as it can be in order to take in as much oxygen as it can store with it’s limited space. This is why taking a “deep breath” can help relax your neck and shoulders.
Breathing and it’s Effect on Pain
Chronic pain can be just as taxing on our emotional and energetic well-being as it is on our physical. It's been scientifically proven that conscious breathing can lower stress rates, but did you know that it can help reduce pain, as well? When we're in pain, we often hold our breath (breathe shallow and minimally) and hold around the pain as a protective mechanism. The tightening of the muscles surrounding the pain only serves to aggravate the pain source even more. By consciously breathing into and around the pain, the muscles are able to relax more and oxygen is able to infiltrate the blood allowing vital nutrients to start the healing process.
Diaphragmatic (belly) breathing is one of the best techniques to lessen your pain and lower your stress. If you're a chest breather, it may take some time for your body to start doing this naturally on its own. With practice though, you will soon benefit from these many positive effects.
· Relaxed state of mind
· Decreased pain
· Improved mental clarity and focus
· Lowered blood pressure
· Less tension in the neck and shoulders
· Better posture
· Better digestion
Just to name a few!
How to Diaphragmatically Breathe
Lie on your back with a pillow under your head or sit in a comfortable chair with your back supported.
Place one hand on your chest and one hand on your belly.
Breathe in slowly through your nose for a count of 4. As you inhale, your belly should move out against your hand. Your chest should stay still.
Breathe out with your lips together for a count of 5. As you breathe out, you should feel your stomach move in.
Practice this breathing method for 5-10 minutes. There is no amount of time that’s too long to devote to this.
Breathing to Reduce Pain
Once you’ve established a good diaphragmatic breathing rhythm, locate the pain in your body and visualize your breath encapsulating it. Breathe in and around the area. Think about giving it space to relax into.
Start with 5-10 minutes. Increase whenever!
If you generally reach into the medicine cabinet when pain arises, trying this breathing exercise first. You may find you don’t need to rely on them as heavily or at all. At the very least, your brain will feel more calm and grounded.