Vol. 8 No. 2

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How, Exactly, Does Massage Therapy Work?The Anatomy of HappinessDouglas Nelson

Why do you feel so good after a massage?

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How, Exactly, Does Massage Therapy Work?Relief for Computer UsersTry This Breathing Exercise

This article is from the Winter 2012 issue of BodySense.

As I greeted Craig in the waiting room,the radiant smile on his face told me wewere making good progress on hisshoulder pain.

"My shoulder is so much better," heremarked as he entered my treatmentroom. "I hardly think about itanymore." As a massage therapist whospecializes in dealing with specificmuscular issues, this is exactly what Ihope to hear from the people I serve.

"I must say that the educational processhas been just as valuable as the hands-onwork. It has given me a greater

understanding of my own body, what todo, and maybe more importantly, whatnot to do. I have a better sense of whatwas happening to my shoulder and why.This whole process is so interesting andeducational.

"I came to see you for help with myshoulder," he continued, "but one ofthe most striking benefits of my massage

treatment is the effect on my mood.When I leave your office and go back towork, I seem to function much moreefficiently; I get way more stuff donethan usual. Mostly, I am in a muchbetter mood, much happier, and morepositive about the world. I have reallyenjoyed understanding how massagehelped my shoulder, but now I'd like tounderstand how massage affects mymood."

Ready to accept the challenge, I jumpedin.

"Here is one reasonable explanationbased on emerging neuroscience. Formany decades, the prevailing wisdom wasthat emotions are experienced in the

mind and, as a result, those powerfulemotions then affect our body. Forexample, when someone offends us, wehave the emotional experience of anger.Shortly thereafter, we experiencephysical symptoms of anger, such asincreased muscle tension, constrictedbreathing, and an increased heart rate.

Your physical state can affect your emotional well-being.

Continued from page 1

On the other hand, powerful positiveemotions like joy and happiness alsohave corresponding physical effects. Ouremotions and thoughts have physicalconsequences. As it turns out, however,the new scientific understanding revealsthat these mind-body experiences are atleast bi-directional, if not completelythe other way around."

"I'm a little lost," he said. "What do youmean by the other way around?"

"The emerging science is providingsome really good evidence that thephysical sensation can lead to theemotion, instead of the emotionmanifesting as a physical experience."

"Wow, that seems completely backward!"he exclaimed.

"Your mind is always trying to makesense of what the body experiences. Thebrain needs a reason for what itexperiences; we interpret meaning so weknow how to respond appropriately. Iam sure you can remember being reallytense some morning, feeling completelyout of sorts. If someone asked you why,you probably couldn't point to anyspecific offense as the reason.Throughout the morning, however,little things that would normally gounnoticed now really bothered you. Youlooked for things that were wrong toconfirm that the tension you werefeeling was perfectly appropriate for theterrible mood you were in. In essence,you created a viable emotional reason toexplain your tense physical state."

"I assume that the reverse is also true,correct?" Craig interjected. "A betterphysical state should have a positiveeffect on emotions."

"Exactly. This might indeed explain whatyou experience after a massage. Youleave my office with a very differentphysiology than when you arrived. Theoptimization of muscle function aftermassage will be experienced as efficientand effortless movement. The muscletension in your shoulders is drasticallyreduced. Your breathing is slower andthere is a heightened sense of awareness.Think about the emotional correlateyour brain must then assign to this newstream of physical information. Whendo you normally feel such lack oftension, such lightness and freedom?"

"When I am extremely relaxed, happy,and contented; when the world seemslike a wonderful place," he responded.

"The experience of physical ease is theninterpreted by the brain as being a signof emotional ease. Relaxation of thebody is also relaxation of the mind, asevidenced by the fact that the same classof drugs (benzodiazepines) given asmuscle relaxants is also used in thetreatment of anxiety disorders.Furthermore, when you return to workwith that emotional framework, itchanges what you notice around you aswell. Little annoyances don't seem asdisturbing. Since attention is selective,your peaceful and positive emotionalstate predisposes you to notice lots oflittle blessings that you previously mighthave overlooked. This process becomesvery self-reinforcing."

"I find this subject fascinating," Craig

said. "In fact, after each of our previoussessions, that evening I'd share with mywife some cool anatomy fact or principleI learned from you. I even gave eachlesson a name."

"You're kidding," I said, bemused andcurious. "If I might ask, what might youcall this one?"

"The Anatomy of Happiness," hereplied with a smile.

Douglas Nelson is the founder and principalinstructor for Precision Neuromuscular TherapySeminars and president of the 16-therapist clinicBodyWork Associates in Champaign, Illinois. Hisclinic, seminars, and research endeavors explore thescience behind this work. For more information, visitwww.nmtmidwest.com, or emaildoug@nmtmidwest.com.

Take frequent breaks to avoid eye strain.

Relief for Computer UsersMary Betts Sinclair

Try This Breathing ExerciseAnne Williams

According to the American OptometricAssociation, 46 percent of Americansspend at least five hours a day on acomputer or smartphone. When lookingat a screen, many people hold their headforward of center and slouch, which putsmany upper-body muscles in ashortened position.

Here are some ways to avoid pain andstrain:Computer users tend to blink very littleand stare straight ahead, not using theirperipheral vision. Be sure to keepblinking, which washes your eyes innaturally therapeutic tears and breaks upyour stare.

Take frequent rest breaks using the20-20 Rule: every 20 minutes, spend20 seconds looking at something faraway, preferably gazing out a window.Also, stand up and move as much apossible. This is a great time to doeye-muscle stretches andrange-of-motion exercises for your backand neck. Use your fingertips to gently

massage around your eyes, temples, andforehead. Finally, rub your palmstogether and gently cup your closed eyes.Relax and breathe freely.

Make sure you have good light, andcheck that your monitor is the correctdistance away from your eyes and at theright height. Also, adjust the screensettings to where they are comfortable interms of resolution and flicker.

If you wear eyeglasses, have themchecked. For example, in order forsome people to see clearly with theirheads held in an upright and balancedposition, and without chronic tightnessin the back of the neck, they may need tohave a prescription for a longer focallength or larger bifocal inserts, or havean adjustment of their eyeglass frames ifthey are bent or twisted. Some peoplemay need a stronger or weakerprescription. If your doctor hasprescribed a pair of glasses specificallyfor seeing the computer screen, wearthem.

Mary Betts Sinclair is an Oregon-based educatorand bodyworker. Learn more about her atwww.marybettssinclair.com.

Do you ever find yourself unconsciouslyholding your breath when you're tense?This can cause tension to build in yourbody and may let the chest collapse,leading to misalignment.

Proper breathing provides oxygen to themuscles and body, helps you stay relaxedand centered, and even helps youmaintain correct body alignmentthroughout your day.You can also use breathwork as part of astress-reduction program by followingthis progressive relaxation exercise.

1. Begin by lying in a comfortableposition without crossing your arms orlegs, and focus on your breathing tocreate a slow, deep pattern. Inhalethrough your nose while counting to 10and expanding your abdomen. Hold thebreath for one second, and exhale

through your nose on the count of 10.Inhale and exhale in this pattern fivetimes.2. Beginning with your head, tense yourfacial muscles as tightly as possible andcount to five. Release the musclescompletely, and sense the musclesfeeling heavy and still. Work down yourentire body, tensing muscle groups andthen relaxing them. After the head,move to the neck, chest, arms andhands, abdomen, back, thighs andgluteals, lower legs, and feet.3. After relaxing each set of muscles,mentally scan your body for any areas ofremaining tension and ask those areas torelax completely.4. Repeat the slow breathing exercise.5. Gently begin to move your body tocome out of the deeply relaxed state.

Try using progressive relaxation directly

before or after your sessions, directlybefore bed, or at any time during theday as a pick-me-up. Focus on takingfull, deep, even, rhythmic breaths. Witha little practice, you can become moreaware of your own breathing patternsand use breathwork effectively as youmove throughout your day.

Choose To BeEXCELLENTToday!Tomorrow willtake care ofitself.

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