When looking at this picture, I imagine I may have been holding my breath in the moment. Quite a natural response, if I felt I didn’t have quite the stability and balance required to make it to the other side without falling. Perhaps I did feel able, comfortable, and so my breath flowed easefully at the time. For the most part, whatever occurred was probably not something I noticed or was aware of at the time.
It’s interesting to note how our breath might fluctuate throughout the days based on different needs or experiences.
Last week I suggested rather than bringing awareness to how your breath moves, which is often what we’re asked to pay attention to I suggested we might also focus on when it doesn’t. When you might be holding your breath. I wonder how it went for you? Did you notice anything?
This week, let’s explore this a little more.
Today and tomorrow, why not pay attention to your breath while you’re moving or doing an particular activity. It might be during a time or activity from last week, when you noticed this momentary breath-holding.
Choose something where you are not pressured or rushed for time. Maybe it’s when you’re making your bed in the morning, or perhaps brushing your teeth. Another might be when your moving from sitting in a chair to standing up. Practice, allowing your breath to move freely as best you can, as an integral part of the activity. Notice, if the activity or movement is made easier or more difficult when you breathe freely. Try not to judge it as good or bad. Just be curious.
I’d love your feedback about what you notice.
Then on Wednesday, we’ll explore this in another specific activity in our daily life. You might be surprised. Check back then, or sign up below to regularly receive these blog posts.
What if you could learn how to move safely? To live your life again, with more ease.
What if you could learn how to tune into your body’s signals in a way that can best guide you?
Pain is definitely complex and there can be a whole range of contributors to your individual experience of pain. It’s usually not just one thing which is why looking for the ‘thing’ to fix the pain doesn’t usually work. Particularly over the long term.
What if you had a safe place to practice what yoga offers?
gentle movement practice
meditation or mindfulness practices
What if you had a community of others to be with who face similar concerns, uncertainty and questions, while you explore this?
What if you could learn that you are capable of changing or modulating your pain.
What if you could learn a little more to understand pain, what might be contributors, and what might best help to change your experience of pain?
What if you could learn how to work with your breath to help modulate your pain?
What if you could learn to notice stress and muscle tension which may contribute to your pain? Often, these lay just under your current level of awareness.
What if you could learn ways that might help you to sleep, as we do know sleep is often a factor in the experience of pain.
What if you could learn more about your nervous system and your brain and how adaptable these are? What part they play and how this means your pain is adaptable as well.
If any of this is of interest, resonates with you or you’re curious to find out more there is still time to register for the next series of Pain Care Yoga Classes. You can find more information here, or feel free to send a question here or by emailing me at email@example.com
** Tuesdays and Thursday mornings in Stittsville, starting November 5th.
Though I’ve been focusing on the feet these last few weeks, if you’re having problems with your feet you may also want to make some other connections. Yes, similar to what we’ve been exploring there are things you can do physically that will help. But our feet are connected to our leg bones, our leg bones are connected to our hip joint. Our hips are connected to our spine and further it goes, up the whole body.
We tend to look where pain expresses itself… and think we will find the solution there.
Some people may have knee problems and look to ‘fix’ the knee when really what’s happening (or not happening) is at the hips or at the feet. Or elsewhere.
Imagine you have a cast on your ankle and how it might feel when you walk. How your body might compensate. You may end up with a sore back or shoulder muscles as you try to move as best you can with a stiff, unable to bend, ankle. We’re not usually walking around with a cast on, but many people don’t really use a lot of their ankle flexion for a whole host of reasons. Shoes, patterns of movement, previous injury, etc. Pain may be expressed in your back or shoulders when what’s really going on is down at your feet.
People will often say, “yes but I had an x-ray or ultrasound and they found this (insert condition here) is wrong with my feet”. Yes, I’ve been there too. Diagnosed with chronic plantar fasciitis in both feet, osteoarthritis in both big toes. Basically, I was told to wear rocker shoes, orthotics, and live with it.
Orthotics absolutely serve a purpose in many cases but I’m not sure of any other body part we are willing to cast or brace for a lifetime. We might need a collar brace, but not forever. We may need to wear a special boot to help with a foot injury or after surgery. The point is we work hard, physiotherapists and others work hard with us, to remove these external or artificial supports. Our feet and some orthotics, in my opinion, should be no different.
After my own diagnosis and subsequently learning that our body will most often adapt to what’s asked of it, I figured there must be another way. I have put some effort and focus on my feet in many of the ways shown last month but what was happening in my hips (lack of strength and stability) also played a part.
There are often many pieces to the puzzle of long-term, persistent or chronic pain.
For instance, why was it my feet didn’t always hurt? Why only sometimes? Some days?
Paying close attention I came to notice that when under stress, under too much ‘load’, my pain was likely to arise or increase. If I was out enjoying myself, not a care in the world, doing something fun or even necessary perhaps, I didn’t seem to have pain. But at other times, it most definitely kicked in.
Adding load, good stress, to keep the bones healthy
Wearing appropriate footwear; allowing for space, mobility, flexibility
Keeping my overall ‘weight’ in a manageable range
Knowing that my levels of stress, fatigue, diet and a range of other factors may also play a part.
In the month of November, we’ll explore our HIPS (Yes, I switched my focus this month from shoulders to hips. We’ll get to shoulders in December). This is where load and/or gravitational forces are primarily distributed through the body so how well we manage this, matters.
Along the way, I’ll throw in a few morsels about chronic pain that might help you make sense of your own personal experience with persistent pain in the hips, or elsewhere.
Summer has officially begun and soon many will be on their long-anticipated holidays. Most likely, it will involve some travel. And at some point the dreaded ‘are we there yet?’ You might think it to yourself or maybe your little travel companions repeat the phrase. On the hour. Time seems to drag. on. forever.
Why is it we dread the getting to, and coming back from, our trips?
Sure there can be unexpected delays or surprises that inevitably happen. But typically it’s the thought of sitting in our vehicle driving for 4, 8, or 12 hours to our destination. Or being crammed into the airplane for hours on end. Uncomfortable, to be sure. Not only being seated for so long but also waiting to eat on someone else’s schedule or getting to the bathroom when the need arises.
Most of us sit, for hours, all day long. Why then, does it feel different or more noticeable when we’re traveling? In an airplane, it’s not so easy to move around, to shift in our seats, when discomfort arises. In our cars, perhaps it’s a little easier with more room and not so many eyes watching us.
On most any day, we tend to listen to the hunger and thirst signals our body sends us, while other ‘discomforts’ such as simply moving, tend to be ignored. Why do we respond to some and not to others?
Most of the time I’m not sure where I’m at with my practice.
(I tend to substitute ‘my practice’ at any given time with ‘my life’, to get to the bigger picture).
Am I doing enough?
What should I be working on?
Is there enough time in the day?
What comes first?
What’s most important?
I used to get, oh, so bogged down in the details. I would be stuck because there were so many areas I needed to work on, I didn’t know where to start.
What I’ve learned over the past 3-4 years in looking at the research, the evidence about movement, manual therapy, yoga, etc. it’s become clear to me it’s not so much what I choose to do
… but that I choose to DO something.
Today I will go for a skate. Hopefully, I will remember to do a few useful stretches / movements before I begin. I know that doing these will be of benefit to me. Particularly in the cold weather and, well, because I’m getting older.
When I feel the muscles in my back, shoulders, and face tighten from the cold I will try to remember to release some of the tension there. Soften.
I will try to remember that LESS is MORE.
I’ve only been skating once this year, so it probably doesn’t make sense for me to skate the WHOLE canal.
Listen to the whispers that tell me when I’m feeling fatigued.
It is enough.
Sit back down. Unlace my skates. Grab some hot chocolate and call it a day, … well done.
I’m going to challenge you to change things up this week. Whatever you think you should be doing, (in a movement, in your posture) whatever you’ve been told to do… do the opposite.
As an example, while you’re sitting during the day:
If you have a tendency to hold yourself rigid, perhaps with your shoulders pulled back, chest puffed out front, sitting up nice and tall, as some would say ‘good posture’, allow yourself something different. Perhaps slump a little, let the upper back round a little, feel as if you can soften the area between your collar bones, let your belly be soft and full when you breathe. RelaxI’m not saying this is what you need or you should sit this way all day. But try it for a few minutes and notice what you feel.
If you tend to be someone who is generally in a slumped position when sitting, try the opposite. Feel your sitting bones on the bottom of your chair, perhaps even pushing them into your chair slightly. Think about sitting tall, imagining your head feeling light above your shoulders, it lifting towards the ceiling. Collarbones wide, shoulder blades down your back. Notice what you feel.
Though this is only one example. You might try this way of being, or doing, in a multitude of ways.
In yoga, do you always exhale when forward bending and inhale on the reverse? Try changing it up and see what you feel. What do you notice?
Experiment with doing the opposite of what you think is right for you, what you’ve been told is right for you and see how it goes. If you like, comment below so we can take the conversation further.