Pain - How Deep Breathing and Meditation Can Help

Human beings are extremely sensitive organisms, our bodies bristle with nerves to allow us to sense the outer world (sensory nerves)and nerves to allow us to interact with it (motor nerves). Nothing in our inner or outer worlds is left undetected - sometimes our body can feel like a fortress under attack!  When things go wrong in our body, the nervous system lets us know with pain signals.

Over time we (not unreasonably) begin to develop an expectancy of pain , this indeed is the essence of fear.  Fear not only is an unpleasant sensation, but begins to change our physiology and behaviour. For example we may begin to catch our breath (this in turn begins to change the composition of blood gases), we may avoid activity or movement (which may in the course of things increase inflammation in our bodies).

However pain is NOT OUR ENEMY, fear is. Pain is a signal to do something!  If we begin to take positive action to address the cause of the pain, fear is reduced immediately . Fear on the other hand locks us out of the present moment and awareness of our bodies. By reducing fear, the hormones of "fight or flight" are reduced and we are started on the path of healing (this may be a long course depending on our problem).

Indeed Patanjali the ancient Indian sage (and the father of Yoga) states -

"Avoid the pain which is yet to come", II, 16 Yoga Sutras

Does this mean pain is optional?  Well let's think about our journey.

Well what is to be done? Probably one of the easiest ways is to reduce fear (in turn allowing us to address the causes of our pain) is simply becoming centred in the moment. What easier focus of attention can there be than our breath and the process of breathing!

A Simple Breath Meditation

Simple deep breathing can help modify the messages the messages receives via the nervous system, especially the sympathetic nervous system (and a very important nerve called the Vagus).

Take 5 to 10 minutes each day (on rising or just before bed are good times) to meditate on deep breathing. 

Either lie flat on the floor - be careful you don't fall asleep - or sit on a chair or the floor.  The important thing is that the chest is open and you are at ease.  Have the eyes closed if possible or just stare gently at the floor.

Take a deep breath in through the nostrils and let the belly swell slightly.  Try to feel the side ribs and back body fill if possible.  On average most people take 5 to 7 seconds, but everyone is unique so just go for a feeling of fullness (you may even begin to feel a slight discomfort around the breast bone).

Slowly breathe out completely through the nostrils drawing the navel and pelvic floor gently in and up.   It should feel that you are wringing out a wet towel!

Set a timer or have a watch handy to repeat for 5 to 10 minutes (less if you feel discomfort or giddy). If other thoughts enter the mind and draw you away from the practice just restart the deep breathing when you become aware you have drifted away.  When the practice has ended just sit or lie quietly and become aware of the body and all it's sensations).

Simple - yet very powerful.  Continue the practice for a few weeks and you are sure to see a reduction in pain and a reduction in pain (ie the expectancy of pain).  You should now also have the mental clarity to address the root causes of your pain.