We take breathing for granted: I am alive, therefore I am breathing well.  Unfortunately, this is just not true.  Almost everyone could benefit from breathing better.  When it comes to getting out of pain, or healing the core from abdominal wall separation to leaking urine, the first step to improved function is to learn how to breathe better.  Breathing better doesn't mean taking big breaths, in fact, breathing better means breathing slow, low & less.  If you want to dive into the depths of why its important to breathe slow and less check out these books:

• Oxygen Advantage
• Breath: The New Science of a Lost Art

In my practice, I like to work with the body wholistically.  From this wholistic lens, how we move and use our body in the day to day affects the health of our tissues and systems. Habits that are repeated day in and day out can become a "tax" on the tissues and systems.  A VERY common habit that I see in our bodies is breath holding.  Chronic breath holding increases internal pressure and stresses the nervous, hormonal and immune systems.  Over time, this can impair physical and psychological (our brains consume 20 % of the body's oxygen supply) function.  

Observe yourself over the next few days to notice if you breath hold.  If you do, when does it happen?  Typically people breath hold with transitions such as getting out of bed/chair, bending, lifting & reaching.  People also tend to hold with multi-tasking such as cooking, gardening, house cleaning.  Breath holds happen when thinking, or concentrating such as writing a letter, putting on make up, or learning a new skill.  We want to be able to experience every moment of our daily life with our breath steady and paced to meet the task at hand.  Breath holding is a sign of stress and living life on automatic!
Being in the present moment is the way out of breath holding!

• You can't talk and hold your breath at the same time (really, you can't) so sing or hum while cooking dinner or cleaning, etc.
•  To prevent the tendency to breath hold with transitions such as getting out of bed/chair, bending, lifting & reaching: count out loud to 10 throughout the task, or you could just exhale on the effort phase of the movement.
• Pair a task that you do often throughout the day with breathing "low, slow and less": while you wash your hands, paused at a stop light, picking up the kids toys from the floor, etc.
• Simply just notice.  When you are  _______  can you find your breath and let that be your anchor to whatever you are doing.

Below I share 2 drills to connect you to your core.  The silent breathing is great to find the slow, low and less.  The Exhalation drill is a great way to bring in the expansion and contraction of your abdomino-thoracic cylinder!

​Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.

Early trauma types or Adverse Childhood Experiences (ACE):

• Emotional, Physical and Sexual abuse
• Physical and Emotional neglect
• Mother treated violently
• Household substance abuse
• Household mental illness
• Parental separation or divorce
• Incarcerated household member​

Upon completion of the study, the outcomes were very clear:

• There was a definite connection between childhood trauma and adult onset of chronic disease.
• 2/3 of the adults in the study experienced 1 or more of the adverse childhood experience.
• The more ACES a person had, the greater chance of medical, mental and social issues as an adult.  With an ACE score of 4 or higher they found an increased risk for hepatitis, chronic lung disease, sexually transmitted infections, heart disease, cancer, diabetes, autoimmune diseases, depression, mental illness, suicide, alcohol, drug & tobacco addictions.  People with high ACE scores were more prone to violence, divorce, broken bones,  and more medical prescriptions. (2)

Without question, the ACES study is evidence to the impact that early chronic toxic stress has on the brain, the body and behaviors.  Since the initial publication of the ACES study, there have been numerous studies that have validated Anda and Felitti's outcomes. 

​As a physical therapist the majority of clients that I work with are in pain.  Many clients have had long standing pain in multiple areas, as well as having other symptoms such as depression/anxiety, GI disturbances, overactive bladders, hypothyroidism, migraines, etc.  I feel, that as a provider, I have the responsibility to educate and empower my clients to not only get out of pain, but to awaken their body to its full potential.  In order to fully heal, rather than putting on a temporary band aid (pharmaceuticals, cortisone injections, massages, hot/ice packs, CBD rubs) it is essential to get to the root.  The ACES study, and subsequent  "multiple studies worldwide have shown a dose-response relationship between traumatic events in childhood, such as abuse, neglect, or a dysfunctional home, and later development of chronic pain." (3)  Not all people are ready or willing to dig to the root.  Healing is not comfortable, but the reality is, is that the pains of childhood are alive and well in the tissues of the body.  And it is through the body that healing can begin.  Are you ready?

Go to the website www.acestoohigh.com to access the survey and discover your score.  This website is full of information and resources to begin to understand the connection between ACES and chronic illnesses.  There is hope for healing.  It is never too late.  Therapies that address both the body and mind are effective tools for the healing journey.  At ALIGN, I respect the nervous system; I am body-based and trauma informed.  I have completed my certification in the Prenatal and Perinatal Education Program, participated in online courses and have studied with Kathy Kain, the author of Nurturing Resilience: Helping Clients Move Forward from Developmental Trauma--An Integrative Somatic Approach.  "Kathy’s trainings cover various interwoven focus areas, including trauma recovery, somatic touch, self-regulation skills, and resilience. These focus areas ultimately weave together into a unified somatic approach to touch, awareness, and relationship."  If you are ready, there are many ways to begin the journey to heal.

Articles not referenced in this blog that are informative resources:

• Toxic Stress: Effects, Prevention and Treatment
• The Cost of Stress
• The Lifelong Effects of Early Childhood Adversity and Toxic Stress

I want to be wise and careful as we re-enter into this new climate.  So much is changing as the world tries to get a grip on this virus.  I hope that you can be understanding and patient during this time of transition.  I look forward to seeing you in the new space!

Another testimonial from a video session: 
"I had the pleasure of experiencing Susan’s work via one hour video session. I stayed in my own living space at my home, and I used a specific room set up for my own quiet hours. I spent time quieting my own mind to better receive her instructions. Susan is very in tune even by video. I appreciated her patience and kind suggestions, and she was very aware of my own state even though we were not in the same city! VERY cool. Susan’s work with her hands could be literally felt even though this was via live video.... and I know it was not just my imagination, for sure. She guided my awareness and focus to areas of my body that I had not been paying attention, and through her own finely attuned skills , she verbally assisted , giving gentle guidance and feedback, helping to ease those areas of needing attention. It TOTALLY WORKS. 
Receiving that verbal guidance and feedback throughout this hour was AMAZING. Having had many injuries and surgeries, there have been dozens and dozens of people in the medical field  and in several arms of body work that have had hands on me for various reasons.  I have been able to sense the authenticity of each person. There have been only small few that have had clear intention, a purity of heart, AND a healthy amount of talent WITH mastery skills. Susan is one of those few rare people: she has great experience, generous skills and training, as well as a pure heart and mind that truly has the intention to help and heal. I found the experience to feel very uplifting and I felt very cared for..... which is essentially who Susan IS as an expert practitioner. 
 All in all, it was a very positive experience! I certainly felt better and better over the hour we worked, as well as better and better through the day. It was a wonderful “we” experience as a team, a positive home run! 
I would definitely recommend it, especially right now, keeping us safe at home.:) 
I look forward to my own further sessions with Susan as well." -SN

Link to Anatomy in Motion's, Wake your body up!

Unfortunately, many of us don’t grow up in a nurturing environment.  But as Bruce Lipton says in his book,  “...when the environment was less than optimal, the cells faltered.  When I adjusted the environment, these ‘sick’ cells revitalized.”  As adults we can change the signals to optimize the environment for growth.  Environment and behavior CAN change your life!
When I began my healing journey years ago, I asked myself:  How can I create an environment to allow my cells to be vital and healthy?
In my own personal quest, I have directed my focus on creating an optimal environment for my wellbeing through wellness practices, alignment principles and healing my childhood wounds.  Consistent practice of relaxation techniques, postural alignment, and observation of my movement habits laid the foundation for me to be more efficient in the use of my body, and in that, I was able to come out of 10 years of chronic low back and sacroiliac pain.  Now that I have been out of pain, I continue to nurture my health and healing on a daily basis.
Here are some suggestions to optimize your environment for wellbeing:

• Stand more and sit less
• Get good sleep
• Hydrate/water: At least half of your body weight in ounces
• Notice your habits: change those that aren't serving you and continue the habits that enhance
• Hug/touch
• Limit alcohol, caffeine and processed foods
• Meditate
• Walk/Move/Exercise
• Laugh/sing
• Receive body work: massage, acupuncture, chiropractic, physical therapy 
• Engage in therapies: EMDR,  SE, RET, Feldenkrais

References: 
1. Lipton, B (2005). The Biology of Belief. Santa Rosa, CA: Elite Books.
2.  ​Powledge, T. (2011) Behavioral Epigenetics: How Nurture Shapes Nature BioScience 61: 588-592.

"Prenatal and perinatal psychology is the interdisciplinary study of the earliest periods in human development, including conception, time in the womb, experiences during and after birth, and experiences with caregivers and the family system through the first year following birth.  Theory and research in multiple disciplines, including embryology, morphogenesis, bioengineering, evolutionary biology, psychophysiology, behavioral perinatology, neurobiology  affective neuroscience, attachment, and traumatology, provide the foundation for the exploration of how experiences during this critical developmental period impact an individual. Knowledge from these fields illuminates the physical, cognitive, social, and emotional impacts of our earliest experiences and how they form enduring response patterns that shape our development, behavior and health over the life span" (1).
The Reader's Digest version of this definition:  Our health throughout our lifespan is shaped in the womb and within the first few years.  Our nervous system, our beliefs & behaviors are primed and imprinted by our environment: our birth mother and our primary caregivers.

• Bonding/Attachment.  The bond between parent/caregiver and child has been studied since the 1950-60's.  John Bowlby studied the impact of the caregiver's behavior on human development. Bowlby's research supported the importance of consistent, loving, sensitive responsiveness of the primary caregiver to develop a secure bond or attachment that will form the foundation for how the child will relate to others in all relationships throughout its lifetime. In this blog post on understanding the nervous system, I share a video demonstration of one of Bowlby's renown experiments: "The Still Face Experiment." 
• Epigenetics.  The work of Bruce Lipton, PhD really brought forward the research to confirm that its not just the DNA in the genes that create the human, the environment has great influence HOW genes express.  The environment that affects the developing fetus includes thoughts, feelings and stresses of the mother, as well as chemicals/toxins in the environment from nutrition and pollution.  The take home message here, is that, how parents and caregivers interact with the baby before conception, and in the womb, can influence development of babe, and even future generations.  Supporting families in the first few years of baby's life is vital for lifelong health.
• ACES study. The Adverse Childhood Experience Study demonstrates the impact between unresolved early trauma and the onset of adult chronic illness, both mental and physical.  The ACE study measured impacts of 10 types of traumas: racism, bullying, watching a sibling being abused, losing a caregiver (grandmother, mother, grandfather, etc.), homelessness, surviving and recovering from a severe accident, witnessing a father being abused by a mother, witnessing a grandmother abusing a father, involvement with the foster care system, involvement with the juvenile justice system, etc.  "Adults need to understand their history and acknowledge how it affects them in the present. Early difficulty does not need to be re-experienced to be healed. However, the person who has such a history needs to make sense of what happened and feel settled around it. Dysfunctional compensation patterns are part of the survival pattern for adults who had to respond in these ways when the early trauma was occurring. These compensation patterns, which have outlived their usefulness for the most part, are brought to light without shame and then transformed with compassion and the presence of an attuned therapist trained in early trauma resolution" (2).
• Economics.  In the United States we are seeing an "alarming rise in prematurity, low-birth weights, surgical births, autism, ADHD, childhood aggression and depression, asthma, overweight and obese children, attachment disorders, learning disabilities, and the use of psychiatric drugs to manage children's conditions, as well as a rise in the number of children in foster care, adolescent homicide, child abuse and teen pregnancy" (3).  The research supports that investing in human potential from zero to 3 years of age can build and nurture  families, communities and the future of our economic stability (3).

Potential parent/s can prime the environment for baby's success:

• conscious/loving conception
  
• communicate and connect with babe in the womb: talk, sing or play music.  Let babe know that if having an intense emotion such as anger, fear or stress, that it is not about them, it is about the incident that has occurred  
• understand or tune into their own emotions/traumas/stress that may impact their wellbeing and nervous system (baby is regulating off of your nervous system) 
• seek good prenatal care and choose minimal intervention during birth, skin to skin contact, breastfeed

References:
1.  Ann Diamond Weinstein, Prenatal Development and Parents' Lived Experiences  (W.W. Norton & Company, 2016), p 5.
2. Kate White, MA, LMT, & Myrna Martin, MN, RCC, RCST,  "Pre and Perinatal Experiences For Health & Healing," Pathways to Family Wellness Issue 36.
3. Wendy Anne McCarty, PhD, RN, DCEP &  Marti Glenn, PhD, "Investing in Human Potential From the Beginning of Life: Key to Maximizing Human Capital," Journal of Prenatal and Perinatal Psychology and Health 23 (2), Winter 2008.

 

Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignforhealth.com.

Healing the nervous system is a process.  We have many layers to support and unfold.  These five tools above can get you started.  I look forward to support you on your healing journey.

One of the first tools I go over with clients is to reeducate proper breathing mechanics.  Most of the clients that I work with have pain or are wanting assistance to heal from leaking urine, prolapse or abdominal wall separation.  Getting movement in the core system and regulating the nervous system are top priority for healing, therefore, breathing is the bridge between the range of motion of the core team AND the ANS.  For most of us, breathing is unconscious, and we have developed strategies to just get by, such as shallow breathing, open mouth breathing, shoulder and neck breathing, etc.  In order to heal, we need to get out of a habitual pattern, change the loads, get better oxygen and carbon dioxide balance in order for the blood to deliver the oxygen molecule to the tissues.