As promised, this month's conversation is centered around the breath.

Let's cut to the chase and start with the most important question:

how can focusing and / or changing the way we breathe can help us manage pain?

The answer can be both simple and complex.

 

Today we will take a look at how persistent pain changes our breathing - and how we can use the breathing practices to find our way out of pain (even if it is just for a few minutes or hours.)

The breath provides a natural massage to the entire body. This massage, in and of itself, is a pain reliever, signaling the nervous system that all is well.

When we hold our breaths in response to pain or in the hope that this will the eliminate pain (this often happens subconsciously) we actually increase the pain through tension, and also by signalling the nervous system that we are in danger.

Oftentimes, what causes pain and the perpetuation of pain is not the original sensation but our reaction to it and our imagining of what might happen if the pain continues or gets worse.

I know this may sound overly simplistic, yet, there is a solid science linking mental "catastrophizing" to pain perpetuation. I do this - or, rather, my mind does this "catastrophizing" - involuntary. I see my job as catching myself before my mind begins to unravel in this way, and breath is a great helper.

Whenever I experience pain - or whenever my mind starts to race recounting all the horrible things that might happen - my breath grows erratic and shallow. I tense up. I hold my exhales.

It is crazy difficult to catch the mind before the onset of spinning.

But notice the breath - that I can do.

So whenever I catch myself tensing and giving into fear of what might be, I calm my breathing.

Whenever you experience pain, spasm or discomfort, start by calming your breath. Once of the easier ways to do this is to count the length of your inhale and exhale (about 1 count per second), and then add just one more count to the length of your exhale.

Another useful technique is to place your hands on the belly and begin to breathe into the warmth of your hands.

By continuing to breathe rather than freezing or holding your breath, you might be able to diminish or completely stop a potential spasm or pain cycle - or mental turmoil.

Counter-intuitively, big mechanical breaths here are less effective than softening the breath. Imagine that you touch yourself with your breath with the utmost tenderness and compassion.

Remind yourself,