Tag Archives: EFT

Using the Breath for Physical & Emotional Pain

 

Source: Pinterest

 

We all know that pain, both physical and emotional, is unavoidable in our lives. And we also know that emotional pain often produces physical pain and physical pain can produce emotional pain. Then there’s the sort of physical or psychic pain that’s mysterious, hurting apparently for no reason at all. Some people have an easier time with physical pain, which often feels more understandable and manageable than mental anguish.
What our pills-and-surgery-focused culture doesn’t do a particularly good job with is helping us ward off or ease both kinds of pain.
This post is about using the breath for both physical and emotional pain. I can tell you from first hand experience that it’s a highly effective approach.

 

 

MINDSET ALTERS PAIN PERCEPTION

 

Evidence indicates that pain perception may be attenuated when an individual performs cognitive tasks or is distracted. (Source: Clinical Pain Advisor)
Researchers at the University of Colorado at Boulder recently found that our ability to use our thoughts to modulate perceptions of pain utilizes a completely separate brain pathway than the pathway that sends physical pain signals to the brain.
Sensations of physical pain are sent via nerves to a number of regions in the brain which register where the pain is occurring and its intensity, mostly to the anterior cingulate cortex.
This study discovered a second pathway which can mediate the PERCEPTION of pain. This pathway involves areas of the brain associated with emotion and motivation, such as the medial prefrontal cortex and nucleus accumbens. When these regions become activated, we experience pain as less acute.

 

Source: Psychology Today
The brains of 33 study participants were scanned using functional magnetic resonance imaging (fMRI) while they received painful heat stimuli on their arms. (This sounds quite unpleasant. Fortunately, all participants had provided informed consent.)
“During the first scan, the participants were asked to clear their minds and not think of anything in particular while being subjected to the painful heat on their arms.
“In the second scan, the participants were asked to imagine that the burning heat was actually damaging their skin. This mindset was found to increase perceptions of pain.
“In the final scan, participants were asked to imagine that the heat was actually a welcome sensation on an extremely cold day—this explanatory style was found to decrease the perceived experience of the pain.
“When the brain scans were compared the pathways for experiencing physical pain remained the same across all three scenarios, regardless of how the participants rated their pain experience. However, the breakthrough discovery was that the researchers  discovered a second brain pathway that changed in intensity depending on the type of thoughts, or “cognitive self-regulation” used by participants.”
 – (Bergland, 2015) & (Woo et al, 2015)

 

 

LAMAZE BREATHING TECHNIQUES FOR LABOR & DELIVERY PAIN

 

Source: American Pregnancy Association

 

Contractions during heavy labor are generally considered to be pretty high up on the pain scale.  I was very fortunate to be pregnant in the mid 1970’s in California when Lamaze techniques were popular for managing labor pains. A principal  tenet of Lamaze childbirth is that controlled breathing enhances relaxation and decreases perception of pain. (Lothian, 2011)
Toward the end of my pregnancy, I took a Lamaze class to learn these specific breathing techniques and experienced intense pain only once during labor and delivery – when I got distracted by something and lost control of my breathing during one contraction toward the end of labor. I generally have a pretty high tolerance for physical pain and would rate the pain during that one contraction as an 8 1/2 out of 10 on the Pain Scale.
Learning how to use my breath to relax  during labor and distract my mind from perceiving the pain has had the additional benefit of helping me weather other physical pain since then – and has been very handy for dealing with psychic pain too.

 

 

 

DR JOHN SARNO: ANOTHER EXAMPLE OF THE POWERFUL MIND- BODY INTERACTION

 

John E. Sarno, MD, is a retired professor of Rehabilitation Medicine at the Rusk Institute of Rehabilitation Medicine, New York University Medical Center and an expert on how to stop musculo-skeletal pain without drugs or surgeries. He is the author of The Mindbody Prescription: Healing the Body, Healing the Pain, The Divided Mind: The Epidemic of Mindbody Disorders, and several other best selling books on the connection between emotions and physical pain – the psychosomatic process.
In his long career treating people with chronic pain, Sarno observed that they often preferred suffering with chronic physical pain to dealing with their unresolved emotional pain. He developed a treatment approach of educating his patients about this connection and helping them to  figure out what was so deeply upsetting to them that they were afraid to know it consciously. Once they were able to identify their chronic physical symptoms as “distractions” serving to keep these deeply unconscious emotional issues repressed, their physical symptoms no longer served any useful purpose and stopped.

 

Source: PictureQuotes.com

 

 

 

SO WHAT WORKS

Here are some of my favorite breathing techniques that are good for reducing the experience of pain. They calm the body and keep you in your calm center instead of focusing on the pain. Since pain isn’t experienced as painful unless it registers in your brain, it’s worth playing around with these so they’ll be available to you when you need them.
If you start to feel light headed during any of these breathing techniques, that just means you’re breathing out a lot more than you’re breathing in. Practicing evening out your in and out breaths will fix it.

 

 

3-PART BREATH

3-part yoga breathing (dirga pranayama) is a basic technique that lets you breathe fully and easily. It’s very good for feeling calm and empowered.

 

 

OCEAN BREATH

Ocean Breath (Ujayii in Sanskrit) is my all time, everyday favorite for yoga and life – including dealing with physical and psychic pain.

 

 

BREATHING WITH PAUSES

Breathing with pauses at the top and bottom of each breath is very calming to the body. If you also divide your breath to pause in the middle of inhales and exhales, it’s even more effective. You can add more pauses, dividing your inhales and exhales into 2, 3, 4, 5 pauses in addition to the pauses at the top and bottom of each breath. Gradually, you’ll be able to extend the pauses, which is where the calming happens.
Having to use your mind to count keeps it from thinking about anything else, including registering pain.  This video will give you the idea of how to do the pauses.

 

 

 

 

DR ANDREW WEILL’S 4-7-8 BREATH

Dr Weill’s 4-7-8 well known breathing technique is especially helpful for falling asleep.

 

 

 

BEE BREATH

Bee Breath (Brahmari in Sanskrit) is another of my favorites. Try it while lying on your back in bed when your brain is generating thoughts that are interfering with your falling asleep.

 

 

 

EMOTIONAL FREEDOM TECHNIQUE (EFT) FOR PAIN

This is very helpful for all kinds of pain, acute and chronic. You can change the language to suit your situation.
Pairing this with a breathing technique of your choice is sublime.

 

 

 

UNIVERSAL BREATHING: PRANAYAMA

I also like this breathing app that teaches the body how to breathe properly. It works on iPhone, Android, Nook and Mac. You get to choose the  amount of time you want to practice breathing with this app, the speed that works for you, and whether you want music or silence while it’s running.

Universal Breathing: Pranayama

 

 

Source: www.legambiente.it

 

REFERENCES

Bergland, C. (2015). Neuroscientists Identify How Mindset Alters Pain Perceptions: Experiencing pain involves multiple brain pathways and can be self-regulated. Psychology Today. See: https://www.psychologytoday.com/blog/the-athletes-way/201501/neuroscientists-identify-how-mindset-alters-pain-perceptions

Fossam, H. (2016). The Influence of Cognitive Processes on Pain Perception. See: http://www.clinicalpainadvisor.com/chronic-pain/deconstructing-the-sensation-of-pain/article/573823/

Lothian, J.A. (2011). Lamaze Breathing: What Every Pregnant Woman Needs to Know. Journal of Perinatal Education, 118-120. See: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3209750/

Sarno, J.E. (1999). The Mindbody Prescription: Healing the Body, Healing the Pain. See: https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156/ref=pd_sbs_14_img_0?_encoding=UTF8&psc=1&refRID=ET13B3HC93W1W8TTS6YT

 

 

 

© Copyright 2017. Joan Rothchild Hardin. All Rights Reserved.

 

DISCLAIMER:  Nothing on this site or blog is intended to provide medical advice, diagnosis or treatment.

 

To Calm an Overactive Mind

 

Brain-gears

You know that unpleasant feeling when you want to be feel centered inside but your brain keeps spitting out thoughts at a rapid pace – useless things like the name of a song you absolutely must remember right that moment, worries, things you’ll have to do next week, fears about the future, regrets about the past, guilt, anxiety, maybe even panic? One thought leads to another until you’re exhausted and in quite a state, unable to get anything useful done or calm down and fall asleep if this happens at bedtime.

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I chose the brain scan images below not to advise you to meditate (though I do think meditation greatly enriches life) but to show how different an active and a relaxed brain are. There’s lots of active thinking going on in the brain on the left and very little in the one on the right.

 

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The scans below show brain activity in a normal brain vs an obsessive compulsive brain. You can see there’s a whole lot more activity going on in the OCD brain, most of it probably not at all helpful to the person in which that brain resides.

brain_scan

No matter what your circumstances or how long your brain has been running you this way, you have the ability to calm yourself down and feel centered. Not overnight but with practice.
If you don’t already have helpful techniques for quieting your brain, perhaps these three suggestions will help you get out of your brain and reconnect with your body.

 

 

DON’T JUMP INTO THE TANK

 

Oregon Coast Aquarium (Newport, OR)
(Source: travelchannel.com)
(Source: www.travelchannel.com)

 

Our powerful human brains keep generating thoughts even when we don’t want them to. Meditators call this phenomenon monkey brain – our thoughts jump around in our heads like playful monkeys.
In a meditation workshop I took with Sally Kempton, a well-known teacher and writer, someone asked her how to stop thoughts from popping into his head while he was trying to meditate. Sally offered this nice image for the hardest part in developing a meditation practice or quieting your brain when you’re trying to fall asleep – non-judgmental noting of distracting thoughts and emotions: “When you’re in front of a large aquarium looking at an interesting creature, you don’t jump into the tank and swim after it. Instead you say to yourself or the person you’re with ‘what a beautiful fish” and move on.
Sally’s advice to us was simply to note that we’ve had a thought, say silently to ourselves thought – and not swim after it.
With a little practice, this actually works. There are nights when my brain is abuzz with an ongoing stream of things I really don’t need to be thinking about right then. Thinking thought, thought, thought … to myself interrupts the stream and lets me fall asleep.

 

dogs cartoon.key to meditation.stay

 

 

USE EMOTIONAL FREEDOM TAPPING TECHNIQUE (EFT) TO RELEASE NEGATIVE ENERGY & RELAX MUSCLE TENSION

We tend to tighten up the muscles in our faces, especially around our eyes, when our brains are racing. Helping those muscles relax also helps us be grounded in our bodies,  feel more spacious inside, and relax our minds.
The Emotional Freedom Tapping Technique is quite effective at relaxing those muscles – and other energy points you may decided to tap, releasing negative energy in them and restoring balance to the body’s bio- energy system.

 

EFT-Infographic-1

EFT is an energy-based self-help method combining the principles of ancient Chinese medicine’s system of energy pathways (meridians) with modern psychology.  Its techniques are used to release negative thoughts and behaviors which have become stored in our bodies on a cellular level.
Descriptions of the tapping technique usually recommend saying positive affirmations out loud while tapping in order to clear  blockages. I’ve found mental, emotional, and physical relief solely from tapping, particularly around the eyes and the crown of my head,  without saying any affirmations. I do set intentions for myself. Maybe one of these days I’ll also add some affirmations.

 

EFT-Infographic-3

In EFT,  you use your fingertips to tap on your body’s acupressure points.
See Tamsin Young’s EFT Tactics for Success, Meditation & Relaxation for a fuller explanation of the theory and practice of EFT.  The five minute video, Intro to EFT – Tapping with Brad Yates, about half way through the article, demonstrates how to perform the technique. It’s clear and worth watching to help you get started.
This 8 minute tutorial video by Dr Dawson Church offers more information on the technique: EFT Tapping How-to Video with Dawson Church.
Dr Patricia Carrington’s Using EFT to Relax Muscle Tension is also interesting.

 

 

CREATE A ROOM OUTSIDE YOUR BRAIN FOR CHATTERING THOUGHTS

 

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A very smart and creative psychotherapy patient of mine, realizing he wasn’t ever going to be able to stop all the obsessive thoughts his brain generated,  came up with a clever way to co-exist with them: He ‘built’ a ‘room’ just outside his head to put them in. That way, they could still be yammering away out there but they wouldn’t take over his thinking. This ‘room’ has let him get on with what he wanted and needed to do with his conscious brain.

 

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Alva Noë, a philosopher at UC-Berkeley, disagrees with Decartes’ famous formulation: I think, therefore I am. Noë’s version is I am, therefore I think. He argues that we are NOT our brains – that it’s considerably more than the neurons in the brain that determine our perceptions and sense of self, that  consciousness is created in a continual and lively interaction with our surroundings.
This view, that we are engaged in an ongoing dance with our environment,  that our perceptions are habits, makes it clear we can actively change our consciousness to alter what takes place in our brains. Which takes us back to don’t jump into the tank.

 

descartes

 

 

 

 

REFERENCES

Carrington, P. (2012). Using EFT to Relax Muscle Tension. See: https://patcarrington.com/using-eft-to-relax-muscle-tension-article/

EFTuniverse.com. (undated). EFT Tapping How-to Video with Dawson Church. See: http://www.eftuniverse.com/english/eft-tapping-how-to-video-with-dawson-church

Hardin, J.R. (2013). The Vagus Nerve. See: http://allergiesandyourgut.com/the-gut-brain-axis/the-vagus-nerve/

Noë, A. (2009). Out of Our Heads: Why You Are Not Your Brain, and Other Lessons from the Biology of Consciousness (1st Edition). See: http://www.amazon.com/Out-Our-Heads-Lessons-Consciousness/dp/0809016486

Young, T. (2015). EFT – Emotional Freedom Technique. See: http://www.inspirationalresults.com/self-development-tools/eft-emotional-freedom-technique/

 

© Copyright 2015 Joan Rothchild Hardin. All Rights Reserved.

 

DISCLAIMER:  Nothing on this site or blog is intended to provide medical advice, diagnosis or treatment.