3 breathing techniques for endometriosis
I am convinced yoga and breath-awareness can help endometriosis or certainly support managing pain during endometriosis flare-ups. I wrote about it in my blog during endometriosis awareness month.
In the blog I mentioned breathing. And that is what I want to focus on in this post.
Breathing for endometriosis pain relief
In my book ‘Teaching yoga for the menstrual cycle - an āyurvedic approach’ I write:
“There is some evidence that yoga can be useful for people with endometriosis, both reducing pelvic pain and improving quality of life. One study concluded,‘Women said they had identified a relationship between pain management and breathing techniques (prāṇayāma) learned in yoga and that breathing increased their ability to be introspective, which relieved pain’.”
There are many reasons why breathing practices may support pain relief. One reason is simply that breath awareness and diaphragmatic breathing are linked with the nervous system. When the nervous system is regulated we are more tolerant towards pain. When stressed or dysregulated we are less tolerant. It’s a vicious circle. But when we turn it around we can actually make it a positive and balanced circle!
Endometriosis pain relief through pranayama
Humming
Breathing practices known to regulate the nervous system and the Vagus Nerve include humming. In yoga, we often refer to the Bramari Pranayama or bumble bee breath.
This is where we ”hum” as we slowly release our breath. A natural inhale and repeat.
Deep complete breathing
Diaphragmatic breathing is sometimes also referred to as belly breathing. But diaphragmatic breathing is a way for us to use as much of our lung capacity as possible which means exercising our respiratory diaphragm. The muscle underneath the lungs. As that expands it moves towards the abdomen which may then also expand - hence “belly breath”. But we want to use the whole ribcage from top to bottom!
The amazing thing is that we now also exercise or naturally move the pelvic diaphragm (aka pelvic floor). And with a balanced posture, we support the ligaments, fascia and muscles which support the pelvic organs including the uterus and ovaries. As well as the connections with the Vagus Nerve and nervous system.
Breathing affects everything. And everything is connected! (I always get so excited about this!!)
Ujjayi pranayama
Ujjayi pranayama is often referred to as the ocean sound breath. It’s “the meditative breath we feel and hear in the throat area. Breathing through the nose there is a gentle ocean sound in the throat. It can be a heating breath and pitta aggravating if done very loudly and with force, but if it comes naturally, like the sound of a baby sleeping or when entering into meditation, it can be very calming and soothing”. (From ‘Teaching yoga for the menstrual cycle - an āyurvedic approach’).
Doing this breath slow down the breath. It calms down the breath and mind. The nervous system. It becomes meditative. Perhaps you could include some gentle rocking or swaying too.
If you want to read more get my book ‘Teaching yoga for the menstrual cycle - an āyurvedic approach’ and make sure you get my weekly emails HERE.
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