Taming the Mental Tigers
She took a breath and let it go.
A patient gave me this necklace a few weeks ago, and the timing of the gift was incredible. I had just listened to a lecture called “Stress, Breathing, & Healing” as part of my training to become a certified Post-partum Corrective Exercise Specialist.
As a physical therapist, I treat a lot of frazzled folks, but I totally need the reminders to take a breath just as much! I firmly believe we could all benefit from some better breathing instructions (see video and descriptions below).
But first, here’s a quick overview of some neuroscience that is essential to understand for stress management and healing:
Lesson #1) The brain is innately designed to respond to any threat with a "fight or flight" reaction. Whether we are experiencing physical pain or emotional distress, we are wired to contract certain muscles groups over others… think: “fetal position”. It's a natural reaction to flex all the "bender" muscles and want to curl up into a ball as a protective reflex over our vital organs. This response is triggered when we perceive pain, or fear, or fear of pain! Our heart rates go up, our breathing patterns become rapid and shallow. Cortisol (a stress hormone) spikes so we can flip a car in an emergency. It's an awesomely powerful system that has benefit for a short term need.... get me outta here fast!...or at least put up a good defense against an attack. However, it is too easy to get stuck in a chronic fight or flight state (think of all the times you find yourself holding your breath or feeling your blood pressure rise during a single day…) If we are unable to turn off this “Go-Go-Go, always on edge, and jumpy nervous system” (sympathetic system overdrive), it is verrrrrry difficult to heal and move on past even the smallest threats.
Ok, now that you're probably feeling a little riled up just reading about the sympathetic "stress reflex”, how do we press the reset button and promote recovery?
Step 1) Breathe in.
Step 2) Breathe out.
Step 3) Repeat.
Sounds simple! It shouldn't be too hard to active a good breathing system -we just need to increase our awareness and attempt to start doing “a little good often” (I take 3-5 deep breaths every 30 minutes or so… sometimes more if I feel a “mental tiger” on the prowl).
Mental tigers can be anything that we perceive as threatening. I think it's really helpful to ask yourself: what are my triggers? Those situations are the perfect time to practice mindful breathing.
Lesson #2. There are 3 diaphragms, or floors, of the body. These include:
The floor of the mouth.
The respiratory diaphragm under the ribs.
The pelvic floor.
Do you know anyone with TMJ (jaw) pain or someone who grinds her teeth?
Do you know anyone with respiratory ailments or regularly uses a shallow breathing pattern (such as when smoking)?
Do you know anyone with a history of pelvic floor dysfunction (pain, leakage, prolapse, or hernia)?
If so, then try the following trick:
Rest with your lips together, but teeth apart. Let the tongue and throat relax. Take a mental note of any tension in the “inner core” to include the deep abdominals AND pelvic floor.
Now clench your teeth, press the tongue to the roof of the mouth, and swallow.
Did you notice a change in tension of the inner core? When one group contracts, so should the others. When one relaxes, the others should follow. If you consider yourself a “chronic clencher” or have difficulty relaxing, then follow the next steps to reset your system...
Here is an exercise for optimal oxygen exchange:
Inhale: the diaphragm descends so lungs can inflate. When we breathe in our ribs should be able to expand out 360 degrees, and our pelvic floor needs to relax down. This is where we truly begin to channel our inner Elsa, and “Let it Go!” (*Side note: I was really amazed at how loose and relaxed my neck felt when I first truly experienced how to inhale "all the way around". I tend to be a "shallow circulator", using just my neck and upper chest to breathe. I also have a metal plate and six crews fusing 3 vertebrae together from a pole vaulting injury in 2004. I figured I would just have to live with a stiff neck, but when I consistently apply this simple technique, it has helped tremendously!)
Exhale: at rest, it doesn’t take any effort to exhale. But if you want to practice engaging your inner core muscles in preparation for activity –we should work on actively exhaling during any kind of exertion (pushing & pulling, reaching out, rolling over, & rising up for starters!)
To actively engage the inner core, think about lifting the pelvic floor up (also known as a “Kegel” exercise), flattening your abs and bringing the ribs back down and in. Make it a goal to exhale for 10 seconds –contracting the inner core in, as your breathe out.
Practice this breathing pattern in several different postures (lying, sitting, standing). At the very least, remember to "Exhale with Exertion", and hopefully it will help train the brain to "stabilize" the inner core before you "mobilize" your body with daily activities and exercise routines. Do your best not to "bear down", and definitely don't hold your breath!
GOoD Luck! XO
P.S. If you're still with me here, then treat yourself to the following Elmo video! For the times Elmo feels like a monster, here's a catchy tune to remember to take a minute and practice calm breathing to chill the inner monster out! ;-)