breathing

Living with Pain: Lessons Learned the Hard Way

Pain has been my regular companion for most of the past 12 years and for the past few days it has been pretty noisy. It continues to require both my energy and focus to establish and re-establish a sense of well-being as pain makes me tired and worn out and distracts both my thoughts and emotions. Perhaps you know the feeling.

There are a number of things that I know to be true for me:
-- First, there is the source of pain (the particulars in my body).
-- Second, there is my reaction to the pain.

The source of the pain might be known -- an injury, a surgical incision, a mouth sore (my current issue) -- or it might not be. As part of the normal physical response to pain, other parts of the body are activated -- muscles tense to guard and protect against further aggravation, complex nerve signals are triggered from the brain.

Sometimes I am able to change the pain -- either diminishing it or completely eliminating it. At other times, I cannot do anything about the pain. I should add that there is definitely a role for drugs in pain management. The worse the pain gets, the harder it is to manage it. So I have learned when it is time for me to haul out the pharmaceuticals. I know where that threshold is for me. Do you know where yours is?

Even if I cannot change the pain itself, I can almost always change my reaction to it. That reaction is characterized by fear (How long is this going to last? What does it mean?), anxiety (Will I be able to sleep? Can I work today? Is it time for drugs?), self-pity (This is not going away. Poor me!), and a deep sense of denial/rejection -- not wanting this pain in my body, wanting things to be different. When I change how I respond, I can often relieve the secondary physical symptoms and almost always ease both my emotional and mental state.

There are many techniques for managing your reaction to your pain. My impulse is mostly to reject it, ignore it, or want the pain to be different. For me, the place to start is to look straight at what is happening now -- the physical sensation, the emotions, and the things I am saying to myself. What helps me most is practicing -- really practicing! -- wanting what is present in any moment. That trains me not to direct my energy at rejecting the current reality, and it also prepares me to face the more challenging difficulties in my life. This kind of practice can and should occur even when there is no pain present, and we can all benefit. There is no way to avoid pain in this life.

Below is one woman's story of how yoga helped her with chronic, debilitating pain.

In addition to yoga, I have also found mindfulness-based meditation, systematic body scans, and guided imagery extremely helpful. If the pain is severe and compelling, I have a small library of MP3 files I can call upon: When it is just too hard to wade up thru the haze of pain and to focus, another voice can really help.

What techniques have you tried? What didn't work? What does? What have you learned?

 

Just one breath: Change your stress level and so much more.

I know from painful personal experience that I can be overwhelmed and frightened by the circumstances of my life.  It took the illness and death of my husband and my own brush with life-threatening illness for me to learn the most basic lesson of self-care:

If I control my breathing, I shift my emotions and the sensations in my body.

Science has shown over and over again that we quite literally change the autonomic nervous system when we relax with the change in our breathing.  What does that mean in real terms?

  • Lower your blood pressure
  • Decrease your heart rate
  • Improve your digestion
  • Improve the efficacy of your immune system
  • Decrease stress hormones

All this (and more) just by changing your breath?  Yes, this really works.  There are many ways to do this and each of us needs to discover a technique that works for us personally.

One simple breathing practice:

  • Bring your awareness to your breathing.
  • Notice the breath and how you experience it.  Do you feel the temperature at the openings of your nostrils, cool as you breathe in and warm as you breathe out?  What parts of your body are moving?  Does your abdomen expand on inhale and relax on exhale?  Are your ribs perhaps moving out as you breathe in and letting go as you breathe out?  Are you breathing through your nose, your mouth, or some combination of the two?
  • Intentionally slow down your breath, exerting as little effort as possible.
  • Take 5 slow and easy breaths.

When you have completed 5 breaths, allow your breathing to return to normal and notice how