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Self-compassion to reduce the stress response in ME/CFS/SEID

May 2, 2015 by info@breathingremedies.co.uk 2 Comments

Most lists of self-help tips for ME/CFS/SEID will emphasise that acceptance of the disease is important; the patients who accept rather than push and rail against the disease tend to have a better prognosis. Hostile resistance also increases hyperventilation. These patients may be thinking “but I can’t afford to be ill”, or “what am I if I cannot do the work that defines me”, or “I am useless if I cannot support my family” –and judge themselves harshly.

acceptance

So self- compassion is the order of the day, again something I hear about a lot, but listening to self-compassion expert Kristen Neff’s video I understood it more fully: self-criticism and harsh judgment of ourselves can be considered as part a primitive defence response – a harsh motivator that can help us succeed – but it can activate the fight or flight or sympathetic (threat) part of the autonomic nervous system, releasing stress hormones and contributing no doubt to breathing disorders.

(I wrote a blog post about a link between ME/CFS/SEID and fight or flight or freeze)

So even if harsh self-criticism did not have a role in your disease onset, it may slow down your recovery –it is very hard for someone with such a disease to avoid self-criticism in the presence of such disability and possibly lack of understanding from health care professionals and friends and family who might think that you are malingering rather than sick.

“With self-compassion, we give ourselves the same kindness and care we’d give to a good friend”.

So learning self-compassion can be a step towards switching from “fight or flight” to parasympathetic “relax rest and restore”.

Breathing can be considered to be the bridge between the emotions and the body, and breathing retraining for ME/CFS/SEID also helps calm the sympathetic nervous system and restore a more healthy breathing pattern – where parasympathetic activation is favoured -that can get oxygen more efficiently to all body systems.

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About me, Buteyko breathing educator

Janet Winter breathing and posture educator (Buteyko and Egoscue)

Dr Janet Winter (PhD)

Hello, I am Janet,  a  Breathing educator (Buteyko), and Posture specialist (Egoscue): better breathing and better posture lead to better health. I teach natural health control with no drugs, gadgets or manipulation. You can sign up to my newsletter here.

I help people recover from asthma, allergies, sinusitis, anxiety, sleep problems, headaches, IBS chronic fatigue (ME/CFS) and more. How? By improving their dysfunctional breathing.

Listen to Suzy Glaskie’s (functional medicine health coach at Peppermint Wellness) 15 minute podcast on how Learning Buteyko helped her.

Phone me 01663 743055 (Dr Janet Winter) or contact me here.

What I do

Breathing education (Buteyko method) gently retrains a disordered breathing pattern and helps people naturally recover from breathing-related health problems. Listed in the UK Asthma Guideline since 2008. I am a member of the Buteyko Breathing Educators Association (BBEA).

Postural alignment  (Egoscue institute certified). Good posture is essential for good breathing and proper function in general.

I am fully insured (Holistic Insurance)

My background

I was involved in healthcare/biomedical research for 30 years although previously in a very different role. Before training as a Breathing educator, I spent 20 years in drug discovery. My focus was on novel painkillers for a major pharmaceutical company based in a London Institute.
I worked as a neuroscientist and cell biologist, directing a team of bench scientists. (So I am not a medical doctor but I have a PhD in Neuroscience) I authored or co-authored more than 50 journal articles and reviews on my research.  My professional profile can be seen here on LINKEDIN.

Why I became a breathing educator

If you are reading this because you have CFS/ME, I know what you are going through. I know what it is like to hold onto a job by my fingernails. I worried about how we would feed the family if I lost my job. I would come home and eat and sleep and spend my weekend recovering. My social life was non-existent.

I was lucky to quickly get to a consultant who diagnosed me with candidiasis.  Anti-fungals and a yeast and sugar-free diet helped a lot, but not enough.

I felt “written off” and had nothing to offer. I was a mum, partner and employee with massively reduced physical and mental output compared with previously.
After trying many different avenues, cranial osteopathy, chiropractic, mercury amalgam filling removal and more – I became a “fat-folder patient”.

How I got sick

I suspected my symptoms were “stress related”. But they did not ease when I left my stressful job and moved out of London to the countryside.

Looking back on my history I can clearly see my own physical and emotional stresses accumulating. Starting with a very traumatic bereavement, on-going work and family stresses, then a really bad summer respiratory infection/ cough. This cough was not shifted by two different antibiotics.  However, the antibiotics probably contributed to unbalancing my gut flora, hence the fungal overgrowth/candidiasis.

A cough seems to be one of the best ways to mess up your breathing pattern.  Many of my clients tell me “I was fine until I had that cough/chest infection, and I never really got my health back!!”

The breathing centre in the brain gets to think that big volume breathing is normal. Unless you know about it, it is sometimes hard to recover. Luckily you CAN retrain your breathing by learning Buteyko and you CAN have hope of better health.

My recovery

Changing my breathing back to a more normal pattern really helped me. It was a big missing piece of my health puzzle, and one I had frankly never considered. One definition of stress is “anything that makes you breathe more”. And I know now that breathing too much can actually deplete the body of oxygen. And stress can be emotional or physical.

So that is why I do what I do and why I am passionate about it.  I found a way to improve my chronic fatigue by better breathing and I trained as a breathing educator so I could help others with this devastating disease. There is so little help out there for them (you?).

Then chronic backache made good breathing impossible, and I discovered postural alignment therapy (Egoscue) to help with that. And I am still amazed at the progress I am making. It’s wonderful to have decreased pain and increased function when I had accepted decline at my age was inevitable. It’s not!


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