Breathing better, eating better, managing your emotions better, protecting yourself better from stress and detoxifying are the five “health tools” that Marie Borrel presents in the Fibromyalgia Ledger (Leduc. s editions) as having “equal importance in the process of healing or at least amelioration of symptoms” fibromyalgia.
Better breathe allows to act in a positive way on several grounds which favor the onset and the evolution of the disease: hyperacidity, over-stimulation of the sympathetic nervous system and imbalances in cerebral neurotransmitters.
“Beyond the physical appeasement, the work on the breath also acts as a psychic sedative. The simple fact of concentrating on its breathing diverts the obsessing negative thoughts. This simple gesture is enough to attenuate the emotional attacks” explains the author.
Breathe three times 5 minutes each day
To learn how to breathe better, all you need to do is spend 5 minutes three times a day: 5 minutes after waking up, 5 minutes before going to bed and a third time at your convenience during the day. These breaths can also be taken when pain is getting worse or when you are overwhelmed with excess fatigue.
For all of these exercises, begin the practice sitting on the edge of a chair or chair with your back straight, shoulders relaxed, and feet resting on the floor. Rest your forearms on your thighs and close your eyes.
Basic breathing
- Start by taking a long breath then heaving a long sigh, mouth open.
- Close your mouth and breathe in through your nose for a count of three, then always breathe out through your nose for a count of six. Repeat 10 times then slow down.
- Inhale for a count of four then breathe out for a count of eight. Repeat 10 times and slow down again.
- Inhale for a count of five then breathe out for a count of 10. Continue until the exercise takes about 5 minutes.
Energizing breathing in case of fatigue
This exercise lasts about two minutes but it causes an overall stimulation both psychic and neuromuscular. You can repeat it several times a day when you feel the need to.
- Slowly count to five as you inhale and exhale. Continue for about 1 minute.
- Gradually increase your breathing rate: count to four while inhaling and exhaling for ten breaths, then count to 3, to 2 and finally to 1.
Pain relieving breathing
• Start by breathing calmly and fully until you feel the relaxation take hold of you.
• Without changing your breathing rate, imagine that air is coming in and out not through your nose but through your heart. Continue to breathe like this until you feel warmth in your chest. This is a sign that the brain neurotransmitters have entered into coherence with the cardiac neurons.
• Without changing your breathing rate, focus on your heart and mentally tell yourself “i feel my painwhich ebbs, which attenuates, which disappears “ or any other formula that suits you. Continue this exercise for at least 10 minutes.
You can repeat this exercise several times a day when you are in pain. Its effect will be faster and faster.
More info in : The Big Book of Fibromyalgia, Marie Borrel, Leduc.S practice editions.
Read also :
- Carole, with fibromyalgia: it’s inaction that hurts
- Fibromyalgia: a new therapy to manage pain
- Fibromyalgia: what do you know about the disease?