Today I want to complete something I promised, sharing a quick way to relieve stress. This is important since so much TMJ misery is related to stress. Either the pain causes you to feel stressed, or your stress from other reasons creates muscle tension, which creates pain. It can be hard to break that cycle.
Some people have a hard time relaxing. The pressure to perform, to get things done, is on. Maybe they have a lot of energy but haven’t learned or had a chance yet to create time for themselves yet. (Yep, in my 30s.)
Or they’ve gone through a stressful period and it feels like their body forgot how to unwind. (Been there multiple times.)
Perhaps they’ve suffered a trauma that keeps them hypervigilant. (I know that one too well.)
Some psychotherapists specialize in helping trauma victims rebalance their autonomic nervous systems, so they can pendulate between fight-or-flight only when a true threat is present and rest-and-digest when they’re safe (and enjoy its benefits of better digestion, better healing, and inner peace). If this is the case with you, check out Somatic Experiencing therapy.
Others just need a little help to get started relaxing. Massage can help tremendously.
A meditation practice is a commitment to relax while sitting upright every day, with attention on your breath and sensations, observing the activity of your monkey mind with some detachment and humor (or horror!).
In fact, I have been curious for years about how relaxed I can become without falling asleep! It’s what drives me to meditate daily, do 10-day vipassana meditations, float in floatation tanks, and get esoteric acupuncture.
If you’d like to start rebalancing from stress into relaxation on your own, there’s an exercise I recommend called 4-7-8 breathing (the Relaxing Breath). Dr. Andrew Weil, who has been practicing and writing about holistic health and integrative medicine for 30 years, came up with it, although its roots are in yoga.
The video is 3:18 long. Dr. Weil recommends doing 4 breath cycles at least twice a day for two months to get the benefits.
After a month, you can increase to 8 breath cycles, the maximum.
He recommends slowing the cycle down, with the limiting factor being how long you can comfortably hold your breath.
After practicing this for 4-6 weeks, you can begin to use it when something stressful happens. It’s a great resource for me when another driver does something alarming, but there’s no accident and I am left with the residue of stress in my body. A few of these breaths rebalance me. It can help with cravings and falling asleep.
After 2-3 months, it changes your physiology. It lowers heart rate and blood pressure, improves digestion, and is much more powerful than anti-anxiety drugs.
In essense, you are retraining your nervous system to be more relaxed. In my 7 years of doing bodywork, one day I realized this is what we bodyworkers are doing: retraining your body to be more relaxed and functional.
You may become less stressed from using this technique (yay!) and still benefit from receiving a TMJ Relief session to retrain your jaw muscles into relaxation.
If you’re ready to have that conversation with me, please connect. I’d love to hear from you.