LIFE+ Blog

With poor posture combined with increased tension, we habitually use secondary breathing muscles of our neck and upper chest, resulting in inefficient and shallow breathing.

This causes spiraling effects of more tension and restrictions in our neck, shoulders, and upper chest, which often leaves us with compensated spinal and scapular systems. Pain also activates your fight or flight response (sympathetic system), where your body is alerted by stressful situations. Diaphragmatic breathing stimulates the “rest and digest” response (parasympathetic system), which brings balance to your system and helps your body relax.

Studies show that 5-10 minutes of diaphragmatic breathing 3x/day can facilitate relaxation. Diaphragmatic breathing combined with mindfulness meditation might provide a powerful haven to recenter your focus.

 

There is an expanding body of research demonstrating the ability of a grateful perspective to modulate pain signals to the brain and increase a patient’s baseline threshold to painful stimuli. Thankfulness seems to modulate pain by activating reward-related areas in the prefrontal cortex while dampening the activity involved in processing pain signals. Thus, it alters the neurological loop that fuels chronic pain pathways.

Cultivating the conscious habit of thankfulness unlocks healing potential and elevates a higher sense of well-being. Start the practice of gratitude for small things by journaling or jotting down positive and joy-filled moments to reframe your mindset.

Another defense element lies in reaching out to your trusted social connections. We find tangible evidence that those, who are more socially connected, experience less pain than those who are less socially connected. When we are plugged into our community, we have a sense of belonging and this relational reserve supports us in trying times. When I meet individuals with a healthy support system, they demonstrate a more positive outlook and hope during challenging times.