central sensitivity Archives - Melissa vs Fibromyalgia

Let’s chat central nervous system, restorative yoga and fibromyalgia. A lot of research suggests that Fibromyalgia is the result of central nervous system dysfunction – specifically an overactive nervous system, stressing and exhausting the brain (Dennis W. Dobritt, Fibromyalgia – A Brief Overview).

Having lived it for over 15 years, I would be inclined to agree.

Check out the video of my live training

It is not the sole problem, but it certainly causes physiological flow on effects, even after we have learned to calm it down again.

Like perhaps a switch gets flipped in our brain from some kind of trauma – an illness, childbirth, experiencing abuse of some kind, experiencing a natural disaster etc. and then it is very hard to turn it off.

the central nervous system, fibromyalgia and restorative yoga

The simplest way to put it

Simply put – we are too often in “fight or flight” mode and struggle to active the “rest and digest” mode.

Fight or flight is that response we have to stressful stimuli – a bear chasing us? Energy is diverted to the functions that are needed to fly, or run really fast! We experience that belly full of butterflies on crack, feel shaky, anxious and fearful.

The rest and digest response is that delicious restful feeling when we are totally relaxed – like during a good, gentle massage.

When you have a central nervous system over activation it is like you are stuck in the fight or flight mode. A chronic, low level anxiety that persists that you live with for so long you might not recognize it as anxiety – because you try to adapt.

This causes real problems in the body. If our energy is constantly diverted to scanning for threats and getting to run or protect ourselves, how can we have energy for normal functions? Digestion itself takes a lot of energy. Then being unable to drop into deep sleep because our brain is watching for threats, even more energy is drained. It is a big, vicious cycle.

What are some of the symptoms of a central nervous system over activity?

Anxiety
Insomnia
Breathlessness
Inability to relax
Poor digestion
High blood pressure
Fear
Fatigue
Lethargy

Over Stimulated Nervous System

What are the benefits of a balanced central nervous system?

Better sleep
Less pain
Reduced anxiety
Relaxation
Good digestion
Heal well
Have enough energy
Less brain fog

Yes please to all of these!!

So, how can we treat an over activated central nervous system?

Rest
Sleep (easier said than done, I know)
Gentle breathing
Mindfulness
Meditation
Restorative yoga
Removal of perpetuating factors

It’s not a quick fix…

From personal experience, I can tell you it is not a quick fix either. I have meditated, done yoga, worked on sleep, removed myself from perpetuating factors (as best as I can) and it is still a work in progress.

And – although my central nervous system is MUCH calmer, I am not magically healed. But with my whole of life plan in place, including a heavy amount of the above treatments, I am feeling much better.

For a long time meditation was my thing, particularly yoga Nidra guided meditation, because I needed the profound rest it offered immediately.

Gentle breathing was a great tool to reduce some of the constant tension in my chest, shoulders and neck. It is also fantastic at helping to calm the central nervous system when it gets flared again.

Right now, though, my jam is restorative yoga.

Why? Because it is a little less passive and easier to access for those who find it difficult to just sit still and breathe.

What are the benefits of restorative yoga?

Enhances flexibility
Total relaxation of body and mind
Improves capacity for healing
Balances the central nervous system
Helps us tune into our body

the central nervous system, restorative yoga and fibromyalgia

What is restorative yoga?

Well this is a big question. Because a lot of people get it confused with yin yoga.

Restorative yoga is a passive practice that utilises props (cushions, bolsters, blocks etc.) to achieve total support. Yin yoga also holds poses for longer than other yoga traditions, around five minutes or so, but it is looking for deep sensation and it is energetically more strenuous (while still being relatively gentle).

In a restorative yoga class you will have your props around you, it will be a calm atmosphere and you will like only do a few poses. There may or may not be calming music and essential oils.

Would you like to learn restorative yoga with me?

Join me in this free workshop to learn what restorative yoga is, how it can benefit us, try a restorative pose (the one that made me fall in love with restorative yoga) and more.

restorative yoga for the chronic life workshop

Sources

In this post I have taken my combined knowledge and written it up as you see. For some sources and further reading see below…

https://irenelyon.com/2018/09/30/9-benefits-nervoussystem-regulated/

https://www.everythingzoomer.com/health/2018/08/20/yoga-after-50-yin-restorative/

https://chopra.com/articles/10-benefits-of-restorative-yoga

https://www.yogajournal.com/yoga-101/why-restorative-yoga-is-the-most-advanced-practice

https://www.ekhartyoga.com/articles/practice/why-restorative-yoga

Welcome to part five – central sensitivity! I hope you’re enjoying this series! Did you catch the last one Sleep? It was pretty meaty and I hope very helpful.

The fibromyalgia framework series is going to present my (evolving) view of managing fibromyalgia. In 2018 some of my strongly held theories were proven true by experience and research. I’ll share this with you.

We have discussed:

The Fibromyalgia Framework
Diagnosis, Misdiagnosis and Fibro Books
Tracking Your Progress
Sleep

CENTRAL SENSITIVITY/OVERACTIVE NERVOUS SYSTEM IN FIBROMYALGIA

A lot of research suggests that Fibromyalgia is the result of central nervous system dysfunction – specifically an overactive nervous system, stressing and exhausting the brain (Dennis W. Dobritt, Fibromyalgia – A Brief Overview)[1]. Other literature suggests that the chronic pain causes the central nervous system to go into overdrive. However you look at it, the nervous system appears to be involved.

The theory of autonomic nervous system dysfunction resonates with me as a big part of the puzzle – not the entire answer.

Many of programmes are popping up and claiming to “cure” chronic pain (Lightning Process, Curable app, the CFS Unraveled programme, various books with similar programmes) based upon the idea of retraining the brain. If these programmes are the entire answer for someone, I am happy for them. But mostly they are going to be one part of the puzzle.

MEDITATION

Meditation promotes a calming of the central nervous system, allowing the parasympathetic nervous system to activate. In the short-term that meant achieving deep rest during meditation, in the longer term it meant a dramatic reduction of the misfiring of my fight or flight response to minor stimuli.

The benefits:

Complete rest
Calming the central nervous system (Martinez-Martinez et al, 2014[2])
A break from stimulus
Focus on the body, accepting it as it is (mindfulness).
Not trying to nap, which can be frustrating for those who can’t.
For those who have trouble with orthostatic intolerance, just lying down can make you feel better.
A boost in energy (however temporary).
Improve the immune system (University Health News Daily, 2018)
Treat depression
Reduce pain

MEDITATION OPTIONS

You can:

Simply focus on your breath for a few moments. How you breathe in, how the breath feels a little warmer on the way out. How your body feels when you exhale. How your breaths get a little longer as you relax. Don’t push anything, just observe.
Do your own body scan meditation – by quietly thinking of each part of your body in turn, noticing the feeling in each, accepting it, willing that part to relax and moving to the next.
Do progressive relaxation – by tensing and releasing each part of your body in turn you can encourage it to relax deeply. As an example you could start with your feet, tense and release, your lower legs, upper legs, glutes, abdomen, arms, face.
Guided meditations – YouTube has a heap available including Yoga Nidra, mindfulness meditations, meditation specific to pain or fatigue etc.

As an extra form of rest, you can lie down or recline in a chair with a heat pack.

Hey! Did you know if you sign up using the sign up box to the side or below you can grab a FREE download of a yoga nidra guided meditation to try for yourself!

We also have several meditations (and growing) in the Yoga for the Chronic Life virtual yoga studio. Come and join us!

MINDFULNESS FOR FIBROMYALGIA

A working definition for mindfulness is to be observant of thoughts and feelings without judging them. To allow our body to be as it and accept it as it is.

A research paper (Cash et al 2016) found that mindfulness meditation “ameliorated some of the major symptoms of fibromyalgia and reduced subjective illness burden.” Other studies have also shown the effects to be sustained at three year follow ups, with consistent practice.

There are plenty of courses and books around learning mindfulness. One such book is by Vidyamala Birch, founder of Breathworks (a UK based organization that teaches mindfulness) and chronic pain warrior, You Are Not Your Pain: Using Mindfulness to Relieve Pain, Reduce Stress and Restore Wellbeing – an Eight Week Program. I enjoyed this book immensely.

The concept of mindfulness can follow you out of the practice of mediation and into daily life.

Tag: central sensitivity

The Central Nervous System, Restorative Yoga and Fibromyalgia