Meditation Classes Brisbane
Meditation and breathing retraining for conditions including asthma, anxiety, pelvic pain syndrome, tension headaches and more.
Do you have asthma, anxiety, tension headaches, oesophageal spasms, pelvic pain syndrome or problems with menopause? Maybe you feel tense all the time, or have difficulty breathing without feeling your throat and upper chest go into spasms?
Would you like to be able to exercise with ease, have a day without headaches, chest pain or pelvic pain and just be able to relax? Retraining the diaphragm how to breathe in breathing and meditation classes Brisbane can be a useful tool to help alleviate some of the distressful symptoms that can accompany the above. At Graceville Physio, Pain Slayers, we run meditation and breathing classes regularly throughout the year.
Feel the benefits of our meditation and breathing sessions today
Our meditation and breathing sessions run in 6-week blocks. The classes do not just focus on meditation, but all of the following:
- Neck and upper back mobility
- Relaxing of the tense muscles of the neck and pelvis
- Expansion of the chest and mobility of the ribcage
- Stability of the neck and core through activation and relaxation
- Nasal breathing to facilitate the parasympathetic nervous system which is responsible or relaxation
- Gentle self-massage of the diaphragm and tense muscles in the belly
- Exhalation exercises that teach full exhalation necessary for the diaphragm to then work the way it should by stimulating the breathing reflex
- Positions of relaxation taught to facilitate the parasympathetic nervous system
- Posture exercises to help strengthen vagal tone
To book in for a six-week class and start breathing easier again, contact us today.
Why join breathing and meditation classes Brisbane at Graceville Physio, Pain Slayers?
As we get older sometimes we change the way that we breathe. This could be for a variety of reasons such as
- Respiratory illnesses
- Osteoarthritis, particularly in the thoracic spine
- Chronic pain
- Disorders within the upper chest and neck such as oesophageal reflux and hiatus hernia
- Post-traumatic events or injuries
If we watch how a toddler moves and breathes, they use their entire lungs. They also do not get lower back pain, for example, when they bend over because they use their muscles in the way nature intended.
When we injure ourselves and are in pain, our brain sends a message to the muscles to change the action to protect the painful part. Often this involves using some of the muscles in the neck, even for ankle or abdomen injuries, that can cause tension headaches, which can last for days on end.
Now you would think that seeing a health professional to treat the neck should fix the problem, however, sometimes it does not. This is because when these muscles of the neck are in constant use the diaphragm does not descend as it should to fill up the lungs.
The trick may be to then not only retrain the diaphragm but to teach the neck muscles to relax. Some people have a similar experience with pelvic pain syndrome where the pain is constant and chronic, which leads to overactivity of the pelvic floor and sometimes the neck and back muscles which cause tension.
Teaching all of these muscles to relax and learning how to get the air into the entire lungs by expanding through the lower chest and belly helps relieve pain, tension, shortness of breath and may even help to reduce stress and anxiety.
Now, what if you have tried meditation classes in Brisbane before and they haven’t worked?
These classes are different from meditation and are designed by a physio with experience in dealing with patients who experience overactivity in the muscles causing tension and anxiety.
The exercises will also help to quieten your mind which will help you to feel more peaceful and happy within yourself and if it doesn’t work for you, then at least you have spent six hours learning relaxation techniques.
If you do not like joining classes, we can run the sessions as a one on one session but learning to relax in a small group of strangers may help to reduce your tension and anxiety.
If you feel that these sessions could be of help to you please contact us to book. If you have not been a client of ours before or have not been for a long time, then you will need to first attend an assessment so that we can make sure we are aware of your history and so that we can design the class around your goals.
Six-Week Meditation Classes Brisbane:
The course runs over a six week period, with a one-hour class on Thursdays at 11am.
The sessions consist of a variety of activities, set to relaxation music from Google. These include:
Exploring positions of comfort
The position could be sitting supported, crook lying or a version of this. Standing positions to decrease muscle activity will also be explored, such as leaning against the wall with either back against the wall or hands against the wall.
In these different positions, we will be practising nasal breathing to stimulate the parasympathetic nervous system and the relaxation of muscles that could be being overused such as the scalene muscles of the neck, the pelvic floor muscles, hip flexors, upper trapezius, quadratus lumborum and abdominal muscles. Participants will focus on slow rhythmical breathing in and out of the nose and in through the nose and out through the mouth.
Breathing will then be focussed on expanding into the belly and into the base of the chest and lungs. This will also help to reduce tension in the muscles that are overactive and help with the general mobility of the spine and chest wall, including the ribs. Expansion into these areas will help aerate the entire lungs and thus avoid any problems with collapse or atelectasis in some sections of the lungs. This can occur when the lungs are not fully expanded.
Exploring the mobility of the neck
Gentle exercises to promote relaxation into the area of the neck at the base of the skull. These muscles can become sensitised if they become overactive, leading to tension and headaches which can cause an increase in feelings of stress. We will use a Neck Tek to provide support to the neck and to give a gentle feeling of letting go of these muscles that can become overactive.
Exploring mobility in the thoracic spine and ribcage
This is also important in order to fully expand the lungs and to reduce tension in the thorax and abdomen. Exercises using a soft stability ball are useful here coupled with the breathing and diaphragm work. Increasing the mobility of the diaphragm itself helps to mobilise the lower thoracic area and upper lower back area while also decreasing the overactivity in the quadratus lumborum, hip flexors, abdominals and pelvic floor.
- Gentle mobility exercises for the lower back with gentle contraction and relaxation of the pelvic floor muscles
This will also help to decrease overactivity in the muscles in the abdomen and help to turn on muscles that have become inactive, such as the deep gluteals and the multifidus muscles that control the segmental stabilisation of the spinal segments.
Self-massage techniques will then be applied to the diaphragm, and muscles within the abdomen. Releasing these muscles will help to aid the descent and mobility of the diaphragm and in turn help with the aeration of the lungs. The inadequate volume of breath can lead to fatigue and may be involved in some autoimmune disorders.
The session will then end with a focus on good relaxed posture in standing with pelvic floor activation and relaxation to strengthen vagal tone so that participants feel relaxed but not groggy when finishing the session.
Home Exercise Program:
Home exercises are to be done twice daily for 10 mins a day minimum and self-help techniques using breathing are to be used during the day as necessary.
- Diaphragmatic breathing in crook lying position (with or without stability ball) and with a hot pack on the belly. Gentle breathing for 10 minutes in and out through the nose.
- Lateral chest breathing in sitting, standing or crook lying positions without activation of the neck muscles. Breathing in through the nose and out through the mouth 10 times.
- Neck relaxation in the Neck Tek or using a towel under the head for a minimum of 5 minutes
- Gentle range of motion exercises for the neck while lying on a soft stability ball. Movements include small chin nods and small rotation movements for ten repetitions.
- Gentle self-massage to the diaphragm and hip flexor muscles for five minutes.
Participants are to use the first exercise when feeling tense or stressed and are to focus on the gentle rhythmical breathing in and out of the nose. The breath must be fully exhaled to get the most benefit from this exercise.
Frequently Asked Questions
What happens in a mindfulness class?
Mindfulness classes include a variety of aspects, including meditation, breathing, and stretching. The idea is to help you become more aware of your body to better manage and understand it.
Does meditation help mental health?
Yes, it can. It's not a complete cure, of course, but understanding the breathing and relaxation techniques can be helpful in calming yourself and reducing stress, which can in turn help to improve mental health.
Contact Graceville Physio, Pain Slayers To Join Meditation Classes In Brisbane
Learn to relax and control your body in classes that are designed for you. Book your six-week meditation course now.