Treating TMJ issues: a series of posts

I’ve been writing about TMJ pain and dysfunction on my Facebook business page and on my Austin, Texas, USA, private-practice website’s blog. Now I’m sharing an index of these posts here on my “big blog”.

If you have TMJ disorder and want to read any of those posts, here are the links.

I view TMJ issues as not just biomechanics, although it plays a role. This issue has social, emotional, historical, biological, cognitive, and spiritual aspects. I am very aware that some people, especially in the mainstream medical and dental fields, may believe it’s unnecessary or even laughable to provide information on so-called “woo-woo” or “fluffy” topics like essential oils, yoga, and the throat chakra for people who are suffering from jaw pain and dysfunction.

So let me share how I came to write this series of posts. Instead of just going to experts (and I have done that), I also asked women who suffer from this problem what helps, and they told me. And I believe them!

Since nine times more women than men experience severe, chronic TMJ issues, this is super valuable information to share.

I want the world to know that TMJ treatment is available beyond night guards, pain meds, and surgery, and there are so many options for self-care: massage, exercises, training yourself in new habits, reducing stress, improving posture, acupressure, nutrition, stretching, journaling, meditating, and more. I’m working on designing programs to evaluate and treat specific TMJ-related issues. More later!

If you bump into this limited and limiting attitude, please share this post, and please share in the comments your experiences and any other resources you have found helpful.

Breathing naturally

Given that one of my investigations is to find out how relaxed I can get and still be awake, I have something to share. I’ve become aware that some of us do not breathe naturally, and I think it could be keeping our nervous symptoms from experiencing the relaxing, healing benefits of going into the parasympathetic (rest and digest) state of the autonomic nervous system.

I imagine everyone is aware that breathing is a function that we have some control over, and also that when we don’t pay it any attention, the breath will continue on its own, unconsciously. We may be told how to control our breathing in yoga or meditation classes, or in voice or speech classes, and some students may then infer that these ways of using the breath are somehow better than normal breathing and adopt them into their everyday lives.

Stress and trauma affect our breathing too, and unfortunately for many, living with stress has become a way of life, at least temporarily. The breathing pattern, however, may remain disordered.

We may also adopt a disordered way of breathing due to pollution and attempts not to inhale smog, smoke, aromas, dust, pollens, and so on. Some people who believe they have asthma may actually have a breathing pattern disorder.

There are many benefits to learning how to breathe naturally. I’d like to share some of what I’ve learned and experienced myself regarding breathing.

First of all, the natural relaxed breath does not have a rhythm like a metronome, where inhalations and exhalations are regular and evenly paced. Yes, when we exert ourselves, our lungs work rhythmically to bring in the oxygen and release the carbon dioxide that our bodies need.

The relaxed breath is different.

If you have an opportunity to watch an infant or young child breath when asleep, you will notice that sometimes the breath is like that, with regular inhalations and exhalations. And sometimes it’s not. The child may take a fuller breath. There may be pauses between breaths when it seems they skip a breath. This is not like sleep apnea, which is a disorder where people struggle to get enough oxygen in their sleep.

Some of these pauses can last for awhile, but the inhalation does return. (If it happens a lot, see a specialist.)

Thank you to Dr. Fritz Smith, founder of Zero Balancing, for educating me on this in Inner Bridges and classes.

This pattern — sometimes regular, occasionally with bigger breaths and pauses — is what I mean by natural relaxed breathing.

I noticed in meditation that sometimes I lightly controlled my breathing. This is probably something I adopted from a yoga class years ago or from meditation instructions.

I wanted to stop doing that and breathe naturally. What I did was check in with my breath, pause after an exhalation, and simply allow the next inhalation to arise on its own. I’d repeat that cycle a few times, and then I would move my attention to something else. I did this a couple of times a day for a few days. My body took to this more relaxed, effortless way of breathing, and I don’t manipulate my breathing any more unless I consciously want to. Natural breathing has become easy and joyful.

I’m not saying that breathing exercises are bad or not to do them. I’m glad to know that I can influence my autonomic nervous system with my breath, because sometimes I want to calm down quickly (by lengthening my exhalations), and other times I want to quickly increase my alertness (by lengthening my inhalations). I also love nadi shodhana (alternate nostril breathing) for calming and balancing.

What is particularly bringing me joy now is something that happens when I’ve been meditating for awhile. (I’m guessing at least 30 minutes.) Sitting still means the body doesn’t require as much oxygen as when active, and my breath naturally slows and gets shallower. Often, my breath gets so light that I can’t tell if I’m inhaling or exhaling.

Watching my breath doesn’t change it. There’s a principle in physics that when you observe an object, it changes the object’s behavior. But when you are in a non-dual state, everything is one, and there is no separation between subject and object. It’s a marker, if you like.

I may segue into a state where I am simply being breathed. There is no effort. There is no will. The breath rises and falls on its own, and I simply witness. Source takes over, and I surrender. I feel touched by the sublime.

Breath of Fire relieved my hiatal hernia symptoms

Disclaimer: I’m not a doctor, just someone interested in self-care, anatomy, physiology, and wellness who is relating her personal experience working on her own issues. If you are in a similar situation, the techniques described below may or may not be helpful. Always pay attention to your body’s yes and no, and seek medical care when needed.

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A couple of years ago, I woke up in the middle of the night with chest pain. I didn’t know what it was. I sat up, just feeling it, trying to figure out what was causing it and whether I needed to call an ambulance. That I was having a heart attack was my big fear. From the top of my solar plexus, the pain ran up through the middle of my chest underneath my sternum and up my throat. It was very unpleasant.

It went away, and I went back to sleep. I woke up feeling fine. Although scary, it didn’t seem to be any kind of an emergency. I put it out of my mind and went about my business.

Then it happened again a couple of times. This seemingly random chest pain sent me to the doctor, who through testing was able to rule out heart disease, possibly pancreatic cancer, and stomach ulcer. She wanted me to go to a gastroenterologist and do a barium swallow with x-rays.

I didn’t want to do that procedure, and by then, being the curious researcher that I am, I had figured out that it was very likely a hiatal hernia. See the images below.

So I began self-treating, starting with reading online. I learned:

  • hiatal hernias are more common in older people
  • obesity can be a factor
  • acid reflux can be a factor
  • overeating can make it worse
  • you can avoid symptoms by not eating 2-3 hours before bedtime
  • posture plays a role

Yes, even though I’m a yogi and usually have pretty decent posture, I was sitting on my sofa using my laptop all hunched over for a few hours several times a week. My fix for that was to sit cross-legged with my back straight, with my laptop on a thick pillow.

I am 64, and although not obese, I’ve put on a few pounds in the last few years. I’ve been guilty of eating late after a busy day and occasional overeating. I haven’t felt any symptoms of acid reflux, though, but learned you can have acid reflux without symptoms.

I learned more about the anatomy of a hiatal hernia. Simply put, the diaphragm separates your chest cavity from your abdominal cavity and moves when you breathe. The hiatus is an opening in your diaphragm where your esophagus passes through to your stomach.

When the hole is enlarged, a little bit of your stomach can protrude upward through the hole, crowding your chest cavity. Thus…lying down or bending over with a full stomach brings the pain on.

Screen Shot 2017-10-09 at 8.23.19 AM

Copyright 2004 MedicineNet Inc.

There is reportedly no cure, and in severe cases, drugs or surgery may be needed.

My favorite quick relief for hiatal hernia pain? Drink a glass of water, 8 to 12 ounces. Then stand on your tiptoes and quickly drop your heels, repeating this several times. The weight of the water in your stomach combined with the quick downward motion will jostle your stomach back down into its proper place beneath the diaphragm. Here’s a video showing the technique.

I also read about yoga poses to avoid: cobra, inversions like downward facing dog, and other poses I was doing every day. This was a drag. I wasn’t liking this at all.

I still had occasional esophageal spasms and finally did get the barium swallow. The diagnosis confirmed my intuition: I have a small “sliding hiatal hernia”.

Not long after, I was meditating, and I suddenly had an insight that a yogic breathing practice I’d learned decades ago called Breath of Fire (Sanskrit kapalabati or “skull shining breath”) might be helpful. I hadn’t practiced it in years. This technique pumps the diaphragm through rapid breathing, and since the diaphragm is a muscle, it can be strengthened through training.

Watch this video if Breath of Fire is new to you. Actual instruction starts at 2:50.

I started doing Breath of Fire for a minute a day. It was hard at first to breath rapidly in a steady rhythm, but it got easier. I worked up to 3, then 5, and then 10 minutes a day, building strength and stamina while maintaining a steady rhythm.

The diaphragm is a muscle that can be strengthened like any other muscle. At first, I felt some muscle soreness around the bottom of my rib cage, front, sides, and back, where the diaphragm attaches. After a few days, the soreness went away.

Not only does Breath of Fire strengthen your diaphragm, it also floods your body with oxygen, massages your organs, pumps your lymphatic system, and has other benefits. Since I started doing this three months ago, I’ve noticed a gradual increase in energy, mental clarity, positivity, and motivation. I feel more on top of things and happier.

I now do Breath of Fire for 3 minutes every morning for maintenance, and I haven’t had any hiatal hernia discomfort since I started. (I avoid eating near bedtime and lying down after eating.)

I do the yoga poses I want to do without any problems. I’ve long been a hatha yogini, but now I’m interested in learning more kundalini, where this practice originates, as far as I know.

It would take a truly open-minded, yoga-trained Western doctor to tell you to do this very simple technique, so I’m sharing. If you have a hiatal hernia and try these techniques, please share your experience in the comments.

~~~

Addition, April 11, 2018. If you have a hiatal hernia, it’s important to know that you may have acid reflux, where you don’t produce enough stomach acid to break down the protein in food and to stimulate the production of digestive enzymes. You may burp, have gas, and/or feel bloated. You may also have acid reflux without any symptoms.

Low stomach acid signals the lower esophageal sphincter to stay open, making it more likely for a hiatal hernia to develop, and the stomach acid you do produce can splash up into the esophagus and possibly cause scarring and thickening. Not good.

Screen Shot 2018-04-11 at 8.39.27 AMThe remedy for low stomach acid — which becomes more common with age — is to take a supplement containing Betaine HCl and pepsin. It helps you digest protein and absorb amino acids from food. Protein is in all animal-derived food sources — meat, fish, poultry, eggs, and dairy — and legumes, including soy, tofu, and tempeh, and other foods. Protein helps your body build and repair tissues, especially important in building muscle, bone, blood, cartilage and skin. You definitely want to assimilate the protein you eat.

HCl also helps kill off pathogens in food.

There are some cautions about taking this. I found this article very helpful in explaining who should not take HCl and why.

It also explains how to find out how much you need to take, so as not to take too little to be effective or too much and experience discomfort. (If that happens, take 1/2 tsp of baking soda in water to neutralize the excess acid, and then cut back on the amount you’re taking.)

If you can’t take Betaine HCl before eating protein, drink a tablespoon of apple cider vinegar or lemon juice (shoot or dilute) to help acidify your stomach. These won’t help you break down the protein but may prevent acid reflux.

Screen Shot 2018-04-11 at 9.10.39 AMYou can also take digestive bitters. Bitter tastes stimulate digestion. Our ancestors knew this and ate bitter foods every day — such as citrus, greens, cruciferous veggies, artichokes, ginger and other herbs, pepper, chocolate, and red wine.

Herbalists have been making bitter elixirs since at least the Middle Ages. I like this brand and carry it in my purse for those times when I forget to refill my little pill container with Betaine HCl and digestive enzymes.

Screen Shot 2018-04-11 at 9.45.17 AMYou may also want to take digestive enzymes to help your stomach break down substances in food into molecules that you can absorb. If you are eating a healthful diet, you want your body to actually absorb the nutrients in that healthy (and possibly expensive or laborious-to-grow) food. Enzymes help further break down protein and also fats and carbohydrates. Low stomach acid goes hand-in-hand with low digestive enzymes.

A note on the timing: my doctor, who is working with me on my digestive issues, recommends taking 3 digestive enzymes at the beginning of meals and 3 Betaine HCl capsules after. I aim at taking the latter about 20 minutes after I finish eating so the HCl won’t deactivate the digestive enzymes.

You can take a dropperful of bitters before, during, or after meals.

Let me know in the comments what your experience is with any of this, please.

 

Orienting to space

Not too long ago, I posted Orienting to stillness, orienting to motion, providing some options for people who are interested in exploring awareness. Today I want to share some experiences with orienting to space.

First, a little backtracking. Starting in 2010, I wrote here about the 12 states of attention (and also here), which I learned from Nelson Zink on his website Navaching (which also included instructions for night walking), which sadly he has taken down. Reading his book of stories The Structure of Delight is an experience I highly recommend. It’s like no other book you’ve encountered, and if you’re interested in acquiring wisdom from a bunch of interesting characters, you’ll enjoy it.

(If you don’t want to click the links about the 12 states, here’s a summary: We primarily use our visual, auditory, and kinesthetic senses. Our experience can be subdivided into narrow and broad. For instance, a broad auditory state would be listening to the whole orchestra playing, while a narrow auditory state would be singling out the oboe in the orchestra. These states can be further divided into external and internal. An external visual state is seeing your environment with your eyes, while an internal one is imagining or remembering something. The image below shows the 12 states.) Continue reading

Sacroiliac joint healed!

Way back in late June 2015, I wrote about using a sacroiliac belt for pain in that joint. (See When the healer needs healing: chronic pain in a sacroiliac joint).

I posted a few updates. (See Update on using the sacroiliac beltA cheaper sacroiliac belt, working toward “the new normal”SI belt update, plus insoles for Morton’s foot, and Pelvic rehab update: getting bodywork, exercises, kinesiotaping). I haven’t had much to add since then: getting the belt and wearing it nearly 24/7, using the insoles, continuing to gather information, get bodywork, etc., it just takes time.

It’s now January 2017, and I’m here to give you an update, prompted by a couple of comments I’ve received recently from readers who are suffering from SI joint pain.

I finally stopped wearing the belt last month, in December 2016. That’s right, I wore it most of the time for 18 months, a year and a half. My pelvis feels pretty aligned now. It’s not perfect, but it is strong and tight enough that the joint stays in place. Since I started wearing it, I haven’t had that unstable, painful feeling of my SI joint going out. Continue reading

A tale of recovery: my path from traumatized to healer

I had lunch a few weeks ago with John, someone I’ve known for about 12 years but haven’t seen much in recent years. He commented that I am a very different person now from when he met me, and that would not be apparent to people who hadn’t known me that long.

When we met in 2004 (I think), I seemed troubled to him, and I was. John said that now, I appear to be happy and “like a fountain” (which I love), and he was curious about that.

Other people have said I’ve changed more than anyone they know. Well, that’s probably because I was starting from a more troubled place than most.

So I’m reviewing my path in search of insights to share. This is for you, John, and I know that some of you are interested in recovery from trauma, and some of you are interested in personal growth, so this is for you too. Continue reading

Reversing diabetes: Phyllis’ return to health. Part 2.

This is Part 2 in a series of posts telling the story of Phyllis and how she reversed Type 2 diabetes. Part 1 is here. If your reading time is limited, here is a summary.

To recap, Phyllis was working stressful 12-hour days with two-hour commutes each way. She wasn’t eating right. Her doctor told her she had a choice: be hospitalized or see an endocrinologist. She learned her A1C level was 10.2, putting her at high risk for serious complications…

Peace, Quiet, and Nature

Phyllis realized she had to do something differently. She knew she had to get away from food being such a comfort to offset the stress she was under.

She faced the stress first by giving a month’s notice and stepping away from her stressful job and commute.

She says now she was so sick back then, she couldn’t even think. Her body felt bad. Besides the diabetes, she had blood pressure issues, a heart murmur, and thyroid issues (Hashimoto’s, another autoimmune disease). Her memory declined. Continue reading

2014 in review

The WordPress.com stats helper monkeys prepared a 2014 annual report for this blog.

Here’s an excerpt:

The concert hall at the Sydney Opera House holds 2,700 people. This blog was viewed about 27,000 times in 2014. If it were a concert at Sydney Opera House, it would take about 10 sold-out performances for that many people to see it.

Click here to see the complete report.

My posting has fallen off this year as I’ve focused more on building my bodywork practice. I continue to be interested in and practice “life hacks” — self-care practices that pay off. Some current ones:

  • Drinking 8 ounces of water every morning (after brushing and flossing my teeth), and stirring 1 tablespoon of organic unfiltered apple cider vinegar and 1 tablespoon of gelatin.
  • Doing yoga each morning in the form of slow sun salutations — slow as in about 2-3 minutes of standing forward bend to allow my hamstrings to gently lengthen. I also hold downward facing dog for a few minutes to feel the stretch in the entire back body. I add warrior, triangle, and reverse triangle for strength, hip mobility, and spinal twist.
  • I bought a device from HeartMath that allows me to check on my stress level (measured as heart rate variability) and take steps (heart-centered slow breathing) to de-stress. It works with my iPhone and clips to my earlobe. My goal is to use it three times a day for 5 minutes each time, and for a longer period (15-30 minutes) at least once a week. The beauty is that I can measure stress when I’ve been driving, shopping, and working — just doing daily tasks. It doesn’t replace seated meditation, just adds more body awareness throughout my day.

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The stats that are most amazing to me are those showing where readers came from. By far the most come from the U.S., followed by Canada and the UK, and other countries with a lot of English speakers (Australia, Brazil, India, Germany, and South Africa).

But there are a lot of surprising places that had just one reader, including Uzbekistan, Mauritius, Albania, Grenada, Yemen, Guadaloupe, Reunion, Jordan, and Moldova. And Bosnia and Herzegovina, Aruba, American Samoa, Kyrgyzstan, Malta, Guernsey, St. Kitts and Nevis, Papua New Guinea (!), and Zambia. And Nicaragua, Northern Mariana Islands, Isle of Man, Paraguay, Mozambique, Cameroon, Luxembourg, and Haiti.

The nationality of readers (based on IP address?) has been noted since February 2012. I am still hoping to get readers from Cuba, Greenland, Suriname, and French Guiana in the western hemisphere, several Central and West African nations as well as Lesotho in southern Africa, Iran, Turkmenistan, Tajikistan, and North Korea in Asia. And there are also probably still some small island nations who have yet to discover this blog.

A girl can dream of collecting readers from all the planet’s nations. Regardless, it is inspiring and humbling to realize the reach of the internet. I hope my posts have been of some small value.

Thank you, dear readers!

Inspirational video about the power of belief, yoga, and health

I love this video about Arthur, a disabled Gulf war vet who felt hopeless and got fat, who was turned down by many yoga teachers. Then he met the manly yoga teacher Diamond Dallas Page, who asked himself:

How am I gonna help that guy?

That’s all it takes from the teacher. Arthur was willing to make an effort and fail:

Just because I can’t do it today doesn’t mean I can’t do it some day.

And that’s all it takes from the student.

I hope it inspires your practice, whether it’s yoga or commitment to any path toward health.