We know that stress and tension can aggravate axial SpA pain and it can be difficult to relax, particularly during a flare. So, Zoë Clark spoke with Health and Mindset Coach, Ali Potter, about different techniques that can help promote relaxation and manage the effects of stress. Try out these techniques and see if they give you another tool in your ‘self care toolkit’.
Start with a ‘win’
It can be helpful to start your day or week with a win. These could be a big win or a tiny win, it doesn’t matter. It’s all about focusing your attention on something positive.
Breathing exercise: diamond breathing
You may have heard of ‘belly breathing’ or ‘diaphragm breathing’. This is where you take deep breaths, filling your whole lungs and moving your belly. When feeling stressed or anxious, we often take shallow breaths and feel tense in our neck, shoulders and chest. Diamond breathing helps you take slower, deeper breaths:
- Create a diamond shape by putting your thumbs together and index fingers together
- Keeping this shape, place your hands on your belly with your belly button in the centre of this diamond
- As you breathe in, imagine you’re pushing the diamond in front of you, with your belly expanding like a balloon
- As you breathe out, imagine your belly flattens and the diamond sinks down towards your spine
- Keep your shoulders down and relaxed
- Repeat for a few breaths until you feel calm and your breathing has slowed comfortably
Breathing exercise: 4-7-8 breathing
Counting your breaths can be helpful to focus your mind and distract you from any pain or stressful thoughts. The 4-7-8 technique helps you breathe out for longer than you breathe in, which is calming and soothing. This exercise is particularly helpful if you’re finding it difficult to get to sleep.
- Breathe in for a count of four
- Hold that in-breath for a count of seven
- Breathe out for a count of eight
- Repeat times
If the counts seem too long, you can alter them to suit you. As long as you breathe out for longer than you breathe in, it will be a soothing exercise.
Upper body stretches
Watch the full session with Ali to try out some seated stretches for your neck, back, ribs and shoulders. If you’re unsure these stretches are suitable for you, check with your doctor or physiotherapist first.
Guided meditation
Ali finished by guiding us through a wonderful meditation (link to full video) and we received amazing comments about how the session helped everyone. For a taster to meditation, you can watch Ali’s taster video below:
More information
Ali Potter is a Health & Mindset Coach and Osteopath. Read more about Ali and her work on her website.
My AS My Life
We’re holding regular My AS My Life Facebook Lives to help you manage your axial SpA. Check out our upcoming sessions.
