Chronic pain often resembles being ensnared in an unending cycle, akin to attempting to untangle a knot in a string. This sensation is not merely frustrating; it is deeply rooted in the way our body and nervous system respond to pain.
For many individuals, a flare-up becomes the focal point, drawing all attention to the pain. This intense focus, although seemingly unproductive, is a natural response designed by our system to prioritise what appears most urgent.
However, our reaction to this focus often perpetuates the cycle of chronic pain, making it more challenging to escape.
The Body’s Reaction to Pain: Hyper-Focus and Contraction
When pain intensifies, significant changes occur within our bodies:
Our Breath Becomes Shallow: Pain naturally prompts us to breathe more shallowly, limiting oxygen flow to the body.
We Contract Certain Areas: The body often tightens around the pain to prevent exacerbation. This can be intentional but is frequently unconscious.
Movement Changes: To shield ourselves from discomfort, we may alter our walking, shift our posture, or avoid certain movements.
These responses are survival mechanisms intended to protect us from immediate harm. Over time, however, they lead to stagnation in the body, contributing to the chronic nature of pain.
The Stagnation Cycle
The protective responses—contraction, shallow breathing, and altered movement—may provide short-term relief but pose long-term challenges. Here's why:
Reduced Fluid Movement: By limiting movement and breath, we decrease the natural flow of fluids in the body, including blood and lymph. This stagnation reduces the delivery of oxygen and nutrients to tissues, delaying healing and exacerbating discomfort.
Decreased Oxygen Supply: Shallow breathing deprives cells of oxygen, making them less resilient and more susceptible to inflammation.
Dry Fascia and Tissue Tightness: Fascia, the body’s connective tissue, is often considered soft and pliable. However, when it loses hydration and fluidity, it becomes rigid, drawing bones closer together and amplifying tension. This creates an environment where pain persists and even worsens.
The result?
The cycle of chronic pain becomes self-sustaining. Pain leads to protective contractions, which lead to stagnation, which worsens the pain—and the cycle repeats.
Breaking Free from the Loop
To disrupt this cycle, a shift in approach is necessary. Instead of responding with more intensity or seeking quick fixes, the key lies in gradually restoring flow, breath, and ease to the body.
Expand Beyond Hyper-Focus: Pain naturally demands attention, but hyper-focusing on it can trap us in contraction. By consciously broadening our awareness to other sensations or areas of the body, we create space for flow to return.
Work Gradually, Not Intensely: Intense efforts to “fix” or push through pain often activate the body's defenses, reinforcing the cycle. A slower, more intentional approach helps release contraction and restore balance.
Restore Breath: Full, intentional breathing is a powerful tool for breaking stagnation. Deep, diaphragmatic breathing supports oxygen flow, relaxes fascia, and calms the nervous system, shifting us out of a pain-focused state.
Encourage Fluid Movement: Gentle, flowing movements—rather than rigid or repetitive patterns—help rehydrate fascia and restore its pliability. Playful or varied motion can unlock areas of tightness without triggering defenses.
The Profound Power of Flow
Our soft tissues and fascia are far more dynamic than often realized. While they may feel delicate, they are incredibly strong and deeply connected to the nervous system. Restoring fluidity and hydration to these tissues impacts the entire body, easing contractions and reducing pain.
Breaking the cycle of chronic pain is not about forcing the body into change—it is about gently guiding it back into balance. Through gradual, intentional practices that prioritize breath, movement, and flow, we can unwind the patterns of stagnation that keep pain entrenched.
Shifting Pain with Simplicity
When feeling trapped in the cycle of pain, remember this: your body is not your adversary. Its contractions and hyper-focus are protective measures. By honouring these responses and working with them—restoring flow instead of resisting pain—you can achieve profound shifts.
The process may seem subtle initially, but over time, it can lead to deeper, longer-lasting relief, helping you break free from the cycle of chronic pain.
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