Working In vs. Working Out
Running. Going to the gym. Online HIT. Walking. Strength training. Biking. Cross Fit. Working out in a variety of ways is a common practice for most these days. How we “work out” may have changed since COVID with fewer options at the gym and more outdoors and online workouts. But most still “work out” in some form. Research has shown that it is good for us because it keeps our weight under control, decreases our risk of heart disease, strengthens our bones and muscles, keeps our brain healthy, reduces our risk of cancer, and so much more.
How many of us are “working in”? What do we do on a regular basis to calm our nervous systems? Meditation and mindfulness apps are flourishing these days. But with so many different approaches to meditation and mindfulness, how do we know what really is helpful and more importantly, what benefits each individual. What might work well for someone might have the opposite effect for someone else. And the lack of research. Without adequate funding and with so many variations of mindfulness and meditation, quality research studies are few and far between.
But the bottom line is - our nervous systems can’t live in the sympathetic “fight or flight” state 24/7. We need to access our parasympathetic “rest, digest, and restore” state on a regular daily basis to calm our heart rate, relax our muscles, allow for digestion, and regulate our immune systems. And slowing our breathing is an effective and easy way to achieve a parasympathetic state.
However, calming our breathing does not require sitting with legs crossed, posture upright, and hands resting on our knees while we breathe slowly for 10-30 minutes. This might work for some. For others, it might be frustrating and uncomfortable and result in causing the opposite effect of what we are trying to achieve. It might cause the sympathetic “fight or flight” response to kick in!
Finding the right way to calm your own nervous system is where you get to be creative and explore the options available to find what works for you. It could be Meditation, Mindfulness, Yoga, Tai Chi, Qi Gong, walking in nature, creating art, listening to music, plus many more options. As you start to explore your options, you might also find that what works some days might not work other days. Creativity continues to unfold!
Just as we take care of our bodies with daily exercise, we also need to take care of our nervous system on a daily basis. Being able to access our sympathetic (fight or flight) nervous system when we need it is necessary for our survival. Being able to calm our nervous system by accessing our parasympathetic (rest, digest, and restore) nervous system on a regular basis is essential for our longevity. Educating my patients in a meaningful way about their nervous system is the key to success in their recovery.
My 20+ years of physical therapy experience in treating persistent pain and pelvic pain with an ongoing passion for learning about the nervous system have taught me about of the power of the nervous system. I work with my patients who often present with chronic pain and tension to determine effective personal strategies for accessing the power of their parasympathetic nervous system. Effective strategies I incorporate are personalized breathing techniques, body mapping, somatic exercises, movement strategies, Yoga, Qi Gong, and Tai Chi. I also offer live online Tai Chi and Qi Gong classes for ongoing support. I help my patients find The Power of You.
Contact me at michellecooperpt@gmail or michellecooperpt.com to learn more!
Michelle Cooper, MPT, BScEd, CAFCI
