BODY TALK
Tune into the signals
What the mind thinks, the body stores. Holding tension in the body exacerbates arthritic pain. Biofeedback techniques get your body and brain communicating with each other to calm the body, muscles, nervous system and reduce the pain sensation. Use the relaxation exercise below to tune into the signals between body and brain.
Let’s close our eyes, take a deep belly breath. We’ll know it’s a belly breath when our belly softens ,expands and contracts as we breathe. Let’s exhale for longer than we inhale. Let’s do this for a couple of rounds and tune in to ourself. Now, let’s tighten all our muscles. Arms, legs, belly, buttocks, hands and face. Everything we can think of. Yeah. We know that sounds weird and completely counter-intuitive. Go with us and give it a try. As tight as you can. Squeeze. Harder. That’s it. Now exhale and let go of any tension. Repeat the belly breaths and allow our body to release and relax deeper and deeper with each round. Practice any time of day increasing the number of breaths.
Get your body to talk back
Brain activity changes based on what our body is doing. What we hear, see, smell, touch and taste sends messages to the brain and back again. We can choose to make changes that can affect our brain. Smile. Yes, fake it. Can you feel your brain twitch with surprise? A quick hit before the thought process catches up and we realize that we just tricked ourselves into feeling a smile. Our brain thinks that something is making us happy and signals back the body that we’re happy. Wild right? Use the exercises below to tune into what causes you to store and release tension in your body.
Are you storing tension in your body?
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Practice relaxing and releasing.
Body talk
WHAT IS YOUR BODY SAYING?
- Notice if you have tension or tightness in your body
- Tune in and use the exercise above to relax and release tension
- Consider other relaxation methods that may work for you
Self-pep
PEP YOURSELF UP
- Remember the goal that you set at the beginning of the program
- Pay attention to what you hear, see, smell, touch and taste and how it affects you
- Commit to a daily routine to relax your body and release tension
"Each exhale releases tension"
I had no idea I was holding so much tension in my body
Toni, Chicago, IL
"I hadn't realized how much what I think affects how my body feels"
Tom, Phoenix, AZ
"It's fascinating to use my mind to release tension in my body"
Dani, Tampa, FL
"I can't believe breathing deeply has such a profound effect"
Joy, Indianapolis, IN
"I take time out regularly to enjoy belly breaths"
My wife notices I'm in a better mood
Ron, New Buffalo, MI
"Belly breaths bring instant peace"
Carol, Milwaukee, WI
"I've noticed that the more I practice belly breaths the more I do it without even thinking"
Bill, St Joseph, MI
LEAD YOU
Let’s tune into the signals between body and brain and put them to work for us.
RELAX
Talk sweetly, relax deeply
Negative self-talk builds stress in the body. Stress exacerbates arthritic pain. Let’s tune in, change the channel and relax our body and mind. Read more in RELAX.
THANKS
Turn on the happy channel
Being thankful activates our brain’s natural neural happy helper. Choosing to be thankful can help improve mood and reduce the perception of pain. Let’s remind ourself of the power of THANKS.
BODY
Tune in, relieve pain
When our mind is stressed, our body talks back and stores tension. Tension increases arthritic pain. Let’s explore techniques to relax and release the tension that can contribute to arthritic pain. Read more in BODY.
