| Hi Friend,
What if I told you there was a simple medicine to reduce pain, decrease stress, and improve sleep with only a few minutes of effort per day, and no side effects?
You might think it sounds too good to be true… and it's probably not even what you're thinking.
The thing is, you're already very familiar with this medicine. You've probably even tried it before, and decided it didn't work.
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| What am I referring to?
Deep breathing … BUT, A very specific way of deep breathing. This particular method helps to soothe the nervous system and your mind. It is Abdominal (belly) breathing with an extended exhale (breath out).
You might be thinking to yourself, “yeah yeah, Chris,” I've tried that before and it didn't work. But hear me out. The details matter.
Several large and small-scale studies (sources below) have found that slow, deep belly breathing can reduce pain, decrease stress, and promote healthy sleep patterns.
The critical detail of this method is that we attempt to double the length of the exhale compared to the inhale. And, if possible, insert some pauses between each part of the breath.
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| | Why? This method sends signals of safety to the brain and nervous system, which will slow down several stress mechanisms in the body.
One of the biggest benefits of this treatment is that you can do it anywhere.
I recommend trying it lying down first, but it also can be done anytime you're sitting as well.
Some people like to use a phone app to help them through the process, like iBreathe, while other patients simply like listening to music.
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INSTRUCTIONS:
Place one hand on your belly and one hand on your chest make certain that the majority of your breath is going into your stomach area.
Start by breathing in for 3 to 4 seconds through the nose, hold for 2 seconds, breathe out for 6 to 8 seconds (mouth or nose), pause for 2 seconds. Repeat the cycle.
EXAMPLE: In for 4 seconds --> Hold for 2 seconds --> Out for 8 seconds --> Hold for 2 seconds.
How long should you do this? The evidence is mixed on the duration, but in my personal and clinical experience, benefits can occur in as little as 5 minutes, and tend to max out around 20 minutes. Personally, I do this for 20 minutes per day while lying down.
Make sure the breath is going into your stomach. If we are breathing up into our necks and chest only, we may increase tension in those areas, and can miss some of the relaxation benefits of abdominal (belly) breathing with an extended exhale.
As I mentioned before: Slow, deep breathing before bedtime can not only promote relaxation but can release melatonin, which is a potent sleep inducing hormone. Slow, deep breathing, also promotes parasympathetic tone and inhibit sympathetic tone, which means it takes your body out of fight or flight mode and into rest and digest mode.
Give it a try for a month, and let us know how your experiment goes.The results you receive from this simple technique can be further enhanced through physical therapy and exercise. Breathing exercises should not be a stand alone treatment for pain and sleep dysfunction. With that said, why not give it a try right now while you're sitting here at your computer or with your phone? Simply close your eyes, set a timer for 10 minutes, write down your pain or stress level before you start, and then compare it after the timer is done. If you're looking for a more comprehensive solution to managing stress and pain, simply reply to this email and let us know what you’re struggling with. Sources:
The Use of Breathing Exercises in the Treatment of Chronic, Nonspecific Low Back Pain: ( https://journals.humankinetics.com/view/journals/jsr/26/5/article-p452.xml) |
| Let us know how you’re doing and if there’s anything we can do for you right now.
Much love to you all.
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| | Dr. Chris Sovey, DPT, RN, BSN Phone: 616-803-9829 |
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