Breathing—something so simple, yet so powerful. It’s not just about getting oxygen into our lungs; it’s a direct reflection of our nervous system’s state. In fact, the way you breathe can tell you a lot about whether your body is in a state of calm or stuck in fight-or-flight mode. This insight is crucial for those dealing with chronic pain because the state of your nervous system plays a significant role in how your body feels.
When we’re in fight-or-flight mode, our body is on high alert, ready to respond to perceived threats. While this response is essential for survival, staying in this mode constantly create imbalances in our system, especially when it comes to chronic pain. This can either lead to chronic pain overtime, or exacerbate it’s presence.
When your nervous system is on overdrive, your muscles can never fully relax. This ongoing tension can lead to overactive muscles—especially in the neck, shoulders, back & hips —and inhibit those deep core muscles. The result? Pain, discomfort, and constant tension.
If you’ve ever been to your physical therapist or massage therapist and they’ve asked you to relax, and you’ve been surprised to realize how tense you are – this is a great example of what happens when we are in this state chronically – we don’t even realize it! And if this is you, you are not alone!
But here’s the good news: by simply paying attention to your breath, you can start to shift your nervous system from fight-or-flight to a more relaxed state, which can help alleviate chronic pain. Your breath acts as a bridge between your body and your mind, and by consciously changing your breathing patterns, you can directly influence how your body responds.
Simple Tricks to Reset Your Nervous System
-
Focus on a Longer Exhale: Try inhaling for a count of four, then exhaling for a count of six. This longer exhale activates the parasympathetic nervous system, which is responsible for rest and relaxation. Over time, this can help reduce muscle tension and chronic pain.
-
Breathe Through Your Nose: Mouth breathing is often associated with stress and can reinforce the fight-or-flight response. Breathing through your nose, on the other hand, encourages diaphragmatic breathing, which promotes relaxation and better engagement of your deep core muscles.
-
Practice Diaphragmatic Breathing: Place one hand on your chest and the other on your abdomen. As you breathe in, focus on expanding your abdomen rather than your chest. This type of breathing helps to activate the deep core muscles and can reduce the tension in your neck and shoulders.
Integrating these simple breathing techniques into your daily routine can have profound effects on your nervous system and, consequently, on your experience of chronic pain. By taking a few moments each day to check in with your breath, you’re not only assessing the state of your nervous system—you’re also taking active steps toward a more relaxed and pain-free body. So, take a deep breath, and start your journey toward healing today.
