Hi Cynthia Allen here and I'm ready to talk with you a little bit
about noise and the nervous system. So recently on my betterback Facebook group
I posted about the importance of having a really nice, clean sensory motor loop.
And in the sensory motor loop if it's disorganized it gets very noisy. Now
there are a lot of reasons this could happen. It could be that we had some
trauma in the past. A difficult birth. We could have had a lot of injuries or
illnesses. It could be that for some reason or another we never had the ideal
environment in which to really learn and let ourselves unfold in a way that
encouraged a kind of quiet underpinnings to our learning. to our life experience.
And it also turns out that noise and the nervous system, disordered nervous system
have has a lot to do with chronic pain. And the good news is that once we
understand that we can actually start to do something about it.
So often times we think in chronic pain that we need to be really concerned
about an actual fix. Right? We often think that there's something that we need to
do to fix this situation, and it turns out most of us are not broken. Okay? Most
of us are not broken. In fact, we're just still learning to grow all our whole
life; and I think that chronic pain is actually one of those situations for
growth more than it is to be fixed which may not sound like a great answer; but I
think it actually is a very encouraging answer. Because it means that there's
something that you can do overtime to have a really, beautiful enjoyable life
and not be controlled by chronic pain. So we've talked in other videos, in other
posts, I've talked about the fact that pain, chronic pain pain that lasts
months or years is often, more often than not, erroneous. It's not helpful anymore.
We really do need acute pain signals that tell us "Oh something's wrong here.
Don't put your hand on the hot burner. Don't stick
your foot underneath an area that a tire could roll over it. Or you sort of
feel that moment right when you're getting ready to have a rolled
cart and you withdraw your foot. I mean acute pain is really important in protection.
So the nervous system knows that in order to survive you need to be able to
feel pain. That's fantastic that you need to be able to feel pain,
that it does that for us. But it means it prioritizes pain signals over pleasure
ease. And it can easily get confused and start producing more and more pain
signals. Whatever the brain does more of, it actually gets better at
doing even more of it. So the nervous system becomes even noisier. So we could
think of chronic pain as a lot of shouting in a room when what you want to
be able to hear is the soft quiet voices in the in the background, but all you
ever get to hear is all this really loud cacophony of noise. Now a disorganized
nervous system can come from other reasons too. You could have not had a
really ideal learning environment as a child where you were encouraged to have
sort of encouraged and had sort of a quiet underpinnings of just general
quietness--safety in which to explore. Or you may have been born with or had some
early traumas or injuries that made this kind of curious exploration without
penalty in a way, without pain, without difficulty, without
making someone anxious or you anxious.
It just wasn't available for you. That will be a bigger setup for a person
then to have problems with chronic pain throughout their life than someone who
had the more "ideal" environment for growing up in. Or more ideal DNA that
they came into the world with. I wanted to talk with you about practical
ways that you could reduce the noise in the nervous system or start to organize
and just give you maybe three I don't know maybe three maybe four very
practical ways that you could play with it. And I see we've got a couple people
that have joined me now so thanks - nice to see Melissa and Buffy on the line and
I know Buffy has plenty of things to offer this particular topic so I'm glad
to have you tuned in Buffy. If you all have questions, please feel free to
type them out. What can we do? Well when we notice, when we have a moment
where we really notice pain, for example, maybe it just increased or out of
nowhere we're like "Oh things really hurt!" "Oh my gosh, I'm really struggling." There's
several things we could do and one would be just to pause and feel your breathing.
And to feel your breathing without trying to change it. Now that doesn't
mean that the breath might not change, but there's a difference between tuning
into your breathing and then immediately saying to yourself "I need to breathe
really deep." Instead I'm going to suggest that you notice your breath and
then allow the breathing to settle in to whatever it wants to settle into. If you
feel that your breathing is very anxious. And you notice that there's
no settling in. You might consider inviting yourself to take what would be
a calming breath for you and it turns out that calming breaths are not
necessarily deep breaths and actually the research shows that a really deep
breath is an excitation so it's more the exhale that tends to be helpful to focus
a little bit more in the exhale and to let the inhale take care of itself so if
you haven't started doing that already right now you could just pause and
notice your breathing then whatever the rhythm and the rate of it is become
aware. And then it's likely going to just settle into something different. Now it's
a little hard for mine to do that right at the moment because I need to continue
to talk, but I might be able to ask myself what would be a calming breath?
And I find that for me a calming breath allows me to think
about my exhale and to let my inhale just take care of itself. So become aware
at that moment that you think about pain or that you're not going to get
better, and then bring yourself to your breath. Bring yourself to your breath now.
There are other things that you can do. There's a couple of really wonderful
things that we do in the Feldenkrais Method that I have found to be
particularly helpful for people who have chronic pain issues. Some of you
might be familiar with this movement that we call a bell hand.
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Please turn on your sound. It is important to hear the tone and pace of my voice.
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