The Tool Box

Proven practices, that really do work

We’ve come a long way from the days of “grin and bear it,” or “no pain, no gain.” Pain begets pain, so it’s important to stop it early. There is no one-size-fits-all approach to pain relief. Try these proven practices that really work. 

INSTANT STATE CHANGE  Move & stretch your bodywhen you change your physical posture and change your breathing pattern, this changes your neurology and emotional state.

REDUCE STRESS INSTANTLY  Square breathing; breathe 4 full breaths, hold for 4 seconds, breathe out 4 full breaths, hold for 4 seconds & repeat

EMERGENCY PAIN MANAGEMENT  Burst breathe; breathe in & out short quick breaths, imagining with every inhale you are syphoning little bits of your pain out, and then imagine spitting your pain out on the exhale. This exercise allows you to move while in pain or having a flare up.

BELLY BREATHE Breathe deeply into your abdomen, place your hands on top of each other over your navel. Focus your awareness in your hands as they rise and fall with every belly breath. This practice is simple and very effective in centering and calming yourself , useful in times of stress and anxiety.

COLD & HEAT  These two tried-and-true methods are still the cornerstone of relieving pain for certain kinds of injuries. If a homemade hot or cold pack doesn’t do the trick, try using a balm or muscle rub such as Deep heat or tiger balm, these can penetrate deeper into the muscle and tissue.

EXERCISE  Physical activity plays a crucial role in interrupting the “vicious cycle” of pain and reduced mobility found in some chronic conditions such as arthritis and fibromyalgia. Try gentle aerobic activities such as walking, swimming, or cycling.

MIND-BODY  These techniques, which include meditation, mindfulness, and breathing exercises (among many others), help you restore a sense of control over your body and turn down the “fight or flight” response, which can worsen chronic muscle tension and pain.

QI GONG & TAI CHI  These two exercise practices incorporate breath control, meditation, and gentle movements to stretch and strengthen muscles. Many studies have shown that they can help people manage pain caused by a host of conditions, from headaches to arthritis to lingering injuries.

BIO-FEEDBACK  This technique involves learning relaxation and breathing exercises with the help of a biofeedback app on your phone, which turns data on physiological functions (such as heart rate and blood pressure) into visual cues such as a graph, a blinking light, or even an animation. Watching and modifying the visualizations gives you a degree of control over your body’s response to pain.

MUSIC THERAPY  Studies have shown that music can help relieve pain during and after surgery and childbirth. Classical music has proven to work especially well, but there’s no harm in trying your favorite genre — listening to any kind of music can distract you from pain or discomfort.

ENERGY HEALING Is very effective in relieving painful conditions by releasing stagnant and constricted energy within the body, the cause of most painful conditions. Energy practices such as Qi gong, Reiki and Pranic healing increases the energy flow in muscles, joints, the circulatory and nervous systems relieving pain, stress, anxiety, and balancing the bio-electromagnetic energies through out our body.