Using Yoga to Come Home from Chronic Pain
Using Yoga to Come Home from Chronic Pain
Emily Kuzmick
As a yoga practitioner of 12 years and an instructor of 3, I’ve inevitably learned of the many benefits of yoga, through both experience and formal text. The word yoga itself meaning ‘union’ or ‘connection,’ signifying the inherent benefits of mind, body, and soul, is proof of its holistic healing nature. Although many focus mainly on one limb of seven, asana (i.e. posture), the other sutras (i.e. threads) of the practice – values, intent, breath, focus, concentration, enlightenment – all weave together to create a unified experience.
It was not, however, until about 2 years ago that I became an empathizer, rather than mere sympathizer, of the healing powers of yoga for chronic pain.
I’ve always considered myself a relatively “healthy” individual – I’ve been vegetarian since the age of 15, and vegan since 25. Sure, there were times when I ate/drank like crap, mostly during my college years, but I always came back to my mat or opted for a run/hike/paddle outdoors. I received my Bachelor’s in Biology and Master’s in Environmental Studies, which meant much of my work was in the field, on my feet – lifting, moving, breathing. I’ve certainly been lucky that way.
Like many hardworking twenty-something’s (especially women), I was hell-bent on proving myself. I couldn’t say no – I would work overtime at my full-time job, skip dinner, fold laundry in the back seat of my car, then head straight to teach back-to-back yoga classes. I signed up for every chance to present my research or attend a conference. I sacrificed sleep and meals and my relationships to do more. I stressed my mind and my body because, hey: I could. Because doing more meant I was worth more.
Then one day when I was 27, during yet another work presentation, my voice cut out. I couldn’t breathe. I tried to make sound and draw breath, but couldn’t – I thought I was having a panic attack. Flash forward to months of experiencing this every day: after many (many) allergy tests, asthma evaluations, CT scans, MRIs, doctor’s appointments, mental breakdowns, and worsening condition… it seemed the muscles in my upper body – jaw, neck, shoulders, cervical spine – were all tensing up so much, they were strangling my vocal cords. When I tried to speak, my diaphragm would involuntarily clench, my vocal cords would tighten, and subsequently cause additional stress on my muscles. The additional stress on my muscles, in turn, caused my external tension to become internal. It was a neurological condition, coupled with physical and emotional stress, and my body was so wound up in it, it couldn’t regain the ability to function as it had for 26 years.
My darkest thought was, perhaps: why did I bother graduating with a Master of Science by the age of 23, work so hard, make so many sacrifices, only to lose the ability to do something I’ve been able to do since I was a toddler?
What the hell was I worth now?
Not being able to speak is more than just ‘losing your voice.’ It’s losing your voice – your ability to communicate, express yourself, be seen and heard. Your interpreted value. Your ability to laugh and socialize and call your sister and friends. It’s incredibly isolating and lonely, and the girl who used to be the one to order pizza on the phone for socially awkward friends now had a panic attack every time the phone rang, because the effort to speak was so great, the questions and comments often so rude, the pain and stress and energy of living a “normal” day so unbearable. An extroverted Leo became a hermit. Door closed. Blinds shut. Do not disturb.
This is merely my example of how yoga helped me find myself again. The experience we can always speak to best is our own, and anyone who has experienced a chronic condition knows that chronic pain is not merely physical – it is mental, emotional, social. It’s existential. It, in itself, is holistic. And man, it is brutal.
So how does yoga help? Many familiar with the practice note how breathing techniques help slow the heart rate: blood pressure drops and circulation improves. Moving the body mindfully helps strengthen the connection between the mind and physical body, allowing ourselves to trust in our strengths and abilities and intuition more fully. Many postures, such as twists and inversions, help regulate the digestive system, improve sleep, and quiet the mind.
But I want to talk about a specific practice that has saved my life, and the lives of so many others.
“Between Stimulus & Response, there is space. In that space lies our power to choose our response. In our response lies our growth and freedom.”
– Viktor Frankl
This is the foundation of Restorative Yoga: “a calming, nourishing practice that regulates the nervous system and promotes the relaxation response within the body” (Carlin, 2020). This practice asks us to let go of any and all effort; to surrender to gravity and release deeply held tension. Specifically, Restorative Yoga works to activate the parasympathetic nervous system (rest & digest), while simultaneously turning off the sympathetic nervous system (fight or flight). As stress and relaxation in the body cannot occur together, only one set of hormones is released. Restorative Yoga promotes the release of those associated with the parasympathetic. It is in this space where we can “optimize how our bodies function and promote overall wellness” (Carlin, 2020).
Practicing Restorative Yoga promotes the healthy oscillation between stress and relaxation: it is nearly impossible, and also not recommended, to remain in either state for too long. Learning how to control this fluctuation increases your ability to cope. The more the body learns to regulate this, the more it will be able to withstand – and hopefully, heal.
This practice is often referred to as a ‘coming home to the self.’ It has the power to alleviate depression and anxiety, improve the relationship with the self, expedite recovery, and empower us to, as Viktor Frankl stated, respond rather than react.
My damning thought of being worthless, having lost everything and leading a pointless life due to losing control over my own body, was a short-term thought. It was tunnel vision, activated by the stress response. A restorative practice enables us to tap into our higher learning, long-term thoughts; the big picture thinking activated by the pre-frontal cortex. It also increases interoception, or the ability to sense the internal state of the body (Carlin, 2020). It is the perception of sensations from inside the body, including physical sensations related to internal organ function (e.g. heart rate, respiration), as well as autonomic nervous system activity related to emotions (Price & Hooven, 2018).
There are measurable scientific markers that exhibit the healing power of restorative relaxation, including:
· decreased metabolism, heart & breath rate, blood pressure, and brain activity
· increased attention & ability to make decisions
· opposing gene activity to that of stress (Benson & Proctor, 2011)
Restorative Yoga plays a very important role in regulating the vagus nerve. Known as the healing nerve in the body and located at the back of the throat, it is the “heart” of the parasympathetic nervous system, connecting the brain to the internal organs. It is signals the release of oxytocin, or the hormone responsible for creating bonds and connection. Deep breathing stimulates the vagus nerve and provides a sensory anchor (Carlin, 2020). If your vagus nerve has been negatively impacted or blocked, you will likely see cascading effects throughout the emotional and physical body.
If you have practiced yoga, you may have heard the instructor refer to the hips as the ‘emotional storage’ of the body. Emotional baggage collects here, and certain hip-opening postures can help alleviate this accumulation. This is because the psoas, that big muscle deep in the hip, is actually the first muscle to respond in fight or flight mode. It is connected to the muscles in the torso and midline – when these muscles are tense or tight, it restricts our ability to breathe fully. This then leads to decreased oxygen and circulation – when these foundational muscles hold tension, “the psoas communicates instability from the ground all the way up to the brain” (Carlin 2020).
So, say, someone who suddenly has trouble breathing, using their throat to produce sound, and control their body’s ability to respond might benefit from Restorative Yoga. How about that!
Inducing the relaxation response via a restorative practice is also incredibly effective in reducing psychological stress. As I stated previously, the existential suffering associated with chronic pain/any chronic condition can, and often does, far outweigh the physical pain we may experience. As this practice sharpens neuroplasticity, or the ability of the brain to change and adapt, it has the power to program our nervous systems to default toward relaxation, rather than stress. Oftentimes, the culprit of this is learned behavior. (Carlin, 2020). For example: maybe it once served someone to tense their muscles or hold their breath when they experienced traumatic events in their life. If those traumatic events happened in the past, even decades ago, the slightest stressor in present day could activate those responses in the body. Restorative Yoga helps us retrain the body, letting it know, with compassion, that while those responses may have served us well in the past, they are no longer serving us. It is time for a new response. It is time to let go.
“Restoratives are a journey back to wellness.” –Shannon Carlin
My favorite part about this practice is that coming home feeling. The use of props as you hold light twists, forward folds, heart and hip openers, and (my favorite) supported savasana. Gravity is your assist and it will always be there to support you.
Restorative Yoga is about promoting rest. It is so different from a Vinyasa practice, which of course promotes consistent movement and stimulation. Each has its own benefits, but the healing powers of a restorative practice are astronomical.
If you have yet to experience a Restorative Yoga class, I highly recommend you find one. Today. Right now! In-person is best, but it is entirely possible to practice virtually or on your own. Finding those props that provide exemplary support for your body, including bolsters, blankets, pillows, weighted eye masks and bean bags, will help the body activate that relaxation response and avoid unnecessary straining that could risk triggering stress.
Restorative Yoga helped me realize that my worth is not measured by my doing. That being productive does not necessarily equal busy-ness. That my worth lies in the ability to come home to myself. Nothing more.
Of course, chronic pain is a tricky beast. Personally, I couple a mixture of Eastern and Western medicinal remedies to help with mine (acupuncture, deep tissue massage, muscle relaxers, vocal injections, just to name a few). But yoga is something that I know will keep me grounded, mindful, and connected to my higher self. Even during those dark times when I struggle to see the light, I remember to match my movement to breath, settle into my body, slow down the mind. And come home to me.
*Much of the information related to the physiological benefits of Restorative Yoga is credited to Shannon Carlin, RYT 500, PRYT. Shannon leads a 20-hour Restorative Yoga Teacher Training and is an abundance of enlightened information. You can find her leading workshops at The Studio Cleveland: https://www.thestudiocleveland.com/
**Emily Kuzmick is a 200-hour Registered Yoga Teacher with The Yoga Alliance. She has over 240 hours of additional teaching and training experience combined and has taught yoga for 5 different establishments. She is a certified Restorative Yoga Instructor and a certified Meditation Practitioner. You can learn more about her journey & offerings on Instagram: @emkuzyoga
References:
Benson, Herbert and William Proctor. “Relaxation Revolution: The Science and Genetics of Mind Body Healing.” Scribner, 1st edition. June 2011.
Carlin, Shannon. Restorative Yoga Teacher Training: 20-hour Certification Guidebook. October 2020. Print.
Price, Cynthia and Carole Hooven. Frontiers in Psychology. May 2018; 9: 798. doi: 10.3389/fpsyg.2018.00798
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