Practical Solutions for Back Pain Relief: 40 Mind-Body Exercises to Move Better, Feel Better, and Relieve Pain Permanently by Santas CSCS E-RYT Dana

Author:Santas CSCS E-RYT, Dana [Santas CSCS E-RYT, Dana]
Language: eng
Format: epub, pdf
Publisher: Althea Press
Published: 2020-07-17T16:00:00+00:00

10-Breath Breathing Break

As discussed, breathing can help with back pain from both physical and physiological standpoints, since the diaphragm serves as both a postural and respiratory muscle. And in addition to being a direct connection to our autonomic nervous system (see chapter 2 ), breathing is our most profound connection to the present moment, since it’s always happening. By turning your awareness to your breathing, you can cultivate a sense of mindfulness that not only alleviates stress and anxiety but can also make you feel happier.

Better still, we can accomplish these benefits with just a couple minutes of deep, diaphragmatic breathing, initiating your parasympathetic nervous system, which shuts down the stress response by lowering cortisol (stress hormone), blood pressure, and heart rate while increasing oxytocin and endorphins (happy hormones).

1. From any comfortable position—sitting, lying down, or even standing—simply tune into your breathing.

2. Close your eyes or establish a soft focus on a point in front of you.

3. Take conscious control of your breathing, inhaling through your nose and exhaling through your mouth or nose (whichever you prefer). Lengthen and deepen your breath, extending your exhales a bit longer than your inhales, like big sighs of relief.

4. Notice the expansion and contraction of your rib cage and any related sensations you can perceive. Visualize the path of your breath in through your nose, down into your lungs, and back out.

5. If thoughts come into your mind, gently push them aside and maintain your focus on your breathing, as it happens, in the moment.

6. Count 10 breaths like this.

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