Take a deep breath… Yoga – yes, yoga. My ideas about yoga have gone something like this. It came in with the Beatles about forty years ago. It’s mostly about stretching, and it provides a good social outlet for some people.
I have learned better. For those seriously engaged in it yoga is more a lifestyle than an exercise program. Many studies indicate it can produce documented health benefits.
Is it the answer for fibromyalgia and chronic fatigue syndrome?
It was the third leg of Dan Moricoli’s recovery protocol, but the answer has to be no simply because there is no one answer for these disorders. People with these disorders have gotten sick in a variety of ways and those who have recovered have recovered in a variety of ways.
All we have at this point are anecdotal stories that point signs in different directions. Your recovery story – the approach that works for you – may not have been written yet. On the other hand, it’s possible that it has, and you don’t know it. That’s why these stories are presented.
The recovery stories are meant to show how some people do recover, not how to recover from these illnesses.
I like Dan’s recovery story because he mostly recovered using practices (pacing, heart rate based exercise program, yoga) that are inexpensive and readily available. The only downside to them is the discipline they require and the ability to put aside the time to rest and recover.
ME vs ME/CFS vs CFS or Does It Matter?
Until subsets are clarified I don’t know that general characterizations such as “ME” or “CFS” or “ME/CFS” are going to help much. With his sudden onset, severe illness, his seizure-like symptoms and severe exercise intolerance, Dan looks like he had “ME”, yet he largely recovered using a program (pacing, a heart based exercise program and yoga) most people would not associate with “ME”.
I recently published a recovery story of a woman with a gradual, non flu-like onset (i.e. non ME) who recovered using antivirals. I had relatively gradual onset, no obvious infectious etiology, exercise intolerance, PEM and rather mild ME/CFS. Doctors told me I would be “easy” yet my milder (CFS-like?) illness has proved utterly resistant to all kinds of therapies.
This is a complicated disease or set of diseases. Dan’s protocol worked for him. It might not work for you. Then again it might. The same logic applies to almost every recovery story.
But what about yoga – the third leg of what ended up being Dan’s recovery protocol?
Yoga Research
Research suggests that a dedicated yoga practice can affect several of the systems implicated in ME/CFS and FM. Yoga appears, for instance, to be able to reduce sympathetic nervous system (fight or flight) activity and increase parasympathetic nervous system (PNS) (rest and digest) activity.
Deep yogic breathing is able to increase parasympathetic nervous system activity and antioxidant levels after exercise. Some researchers believe yogic breathing is one of the few things that can “strengthen and recharge the parasympathetic nervous system rapidly and effectively”.
Since no medications are able to increase vagus nerve/parasympathetic nervous system functioning this may be a notable finding. Deep breathing is the first practice Staci Stevens teaches her patients beginning a heart-rate based exercise program.
A Doctor’s Take on the Benefits of Yoga
Boston University researchers propose that underactive GABA and PNS systems underlie a wide variety of disorders of stress exacerbating disorders including epilepsy, depression, PTSD and chronic pain. They assert that yoga practices incorporating deep breathing techniques may be particularly effective in relieving the symptoms of these types of disorders.
According to the proposed theory, the decreased PNS and GABAergic activity that underlies stress-related disorders can be corrected by yoga practices resulting in amelioration of disease symptoms. This has far-reaching implications for the integration of yoga-based practices in the treatment of a broad array of disorders exacerbated by stress. Streeter et. al. 2012
A 12-week trial which found significant reductions in a pro-inflammatory cytokine and significant increases in an anti-inflammatory cytokine suggested yoga has anti-inflammatory effects. Yoga reduces blood flows to the fear center of the brain and increases activation of the frontal cortex: the area of the brain where many of the problems with executive functioning in ME/CFS occur.
Yoga may also be able to reduce oxidative stress and increase glutathione activity. Military personnel exhibited decreased levels of oxidative stress and increased glutathione metabolism after a year-long yoga trial.
Yogic breathing practices can stimulate parasympathetic nervous system function – which is reduced in ME/CFS and FM
Severe fatigue is a significant problem for many cancer survivors. A meta-analysis of yoga studies of cancer survivors found yoga programs produced large reductions in distress, anxiety, and depression; moderate reductions in fatigue; moderate increases in quality of life, emotional function and social functioning; and a small increase in functional well-being.
A review of fibromyalgia yoga studies studies concluded the level of research was relatively weak, but that yoga produced moderate to high effects in reducing pain. It recommended that yoga be a part of any multidisciplinary treatment plan. My guess is that that’s the best way to use yoga.
Two or three month-long studies might not tell the entire story, however. It’s possible that people engaging in yoga over the long term as Dan did could experience increasing benefits over time.
Dan Moricoli on Yoga and his Yoga On the Path site.
“Dr. Nancy Klimas has developed an exercise protocol for ME/CFS and yoga, properly done is a perfect fit within Dr. Klimas’ recommendations…” Dan Moricoli
How did you get interested in yoga?
I started practicing yoga around 23 years ago on a limited, but consistent basis as part of my other exercise programs when I was very healthy and fit.
When I developed ME/CFS, I stopped as I was afraid to do any exercise at all. It seems funny to even say that today as I have learned that a properly developed exercise program has proven to be the very foundation of my recovery.
When Dr. Nancy Klimas recommended that I undergo the VO2 Max testing and I subsequently start a limited exercise program, I incorporated a gentle yoga practice into my rehabilitation exercise program.
As I began to dramatically reduce my ME/CFS symptoms I felt that yoga was the key element in my routine and gradually increased the duration of yoga in my routine.
About two years ago, I decided to really learn more about yoga and take it up seriously. As I learned more about it, I started thinking about creating a video series on the overall health benefits of yoga. More specifically about how it affects the mind and spirit as well as the body.
How has yoga benefited you?
First of all, As you know, Dr. Nancy Klimas has developed an exercise protocol for ME/CFS and yoga, properly done is a perfect fit within Dr. Klimas’ recommendations as it’s an easily doable form of exercise no matter how one feels on any given day, whether bed ridden, confined to the house or mostly mobile.
Much more importantly, good health / well being is a product of the unison of mind, body and spirit.
All too often, we tend to think of mind, body and spirit as separate and distinct components of ourselves, but they are not. They are interdependent upon each other.
Deborah’s story of ameliorating the symptoms of severe fibromyalgia
If any one of these three elements is experiencing pain or suffering then the entire being is affected, and our ability to deal with the challenges of life, diminished.
When anyone of the three elements is enhanced or boosted the other two are likewise enhanced and our ability to deal with the challenges of life, increased.
Yoga, properly practiced, is a holistic system which seeks to balance, and enhance, one’s mind, body and spirit. In the process, any and every individual advances on their respective path towards wellness and peak performance.
The view that yoga is simply an alternative form of exercise or not a true source of healing and wellness is a gross misconception. Such misconceptions have led far too many to think that “yoga isn’t for me, I’m too ill . . . I’m too infirmed . . . I’m too out of shape . . . too old . . . too (name an excuse) .”
Yoga involves the gradual expansion of our self awareness to discover and experience the breadth and depth of our mind, body and spirit working in unison.
The various postures or poses associated with yoga are in themselves very useful for stretching and strengthening our body, but these are only among the first steps of a yoga practice and there is so very much more to be gained.
When those same postures are combined with a focus on, and rhythming with, our breathing an inward journey begins. A journey in which we start to let go of the chatter of our mind and reach ever increasing levels of concentration, self-awareness and self-healing.
As one, in turn, adds meditation, the pathway to the full realization of our essential self becomes open and a deep and abiding sense of wellbeing results as the mind, body and spirit become ever more in unison.
Yoga, when properly practiced with full intent and determination, is the pathway to the very epitome of good health.
There are many different types of yoga. There’s the fast-paced, athletically demanding “power” or Ashtanga type of yoga. There’s the “hot” or Bikram yoga done in high temperatures. There’s the more spiritual Kundalini yoga focusing on releasing the power at the base of the spine. There’s the precursor of many yoga practices, Hatha yoga, which features basic, slow moving poses accompanied by breathing exercises and emphasizes stress reduction and relaxation. Which type do you do and which type do you recommend for people with ME/CFS/FM?
By far, the most popular form of yoga practiced in the United States is Hatha yoga. That is the basis of what I practice daily and I take two classes of Hatha every week. I also combine elements of Kundalini yoga in my daily practice as well as meditation.
For most people affected by ME/CSF, or new to yoga, one or more of the Sandhya Series videos will be more appropriate. This series was designed specifically for those with ME/CFS. It is not labeled as such on this particular website as YogaOnthePath.com was developed to reach a much broader base of people from around the world with a wide variety of physical and/or emotional challenges.
How well do you have to be to do your type of yoga practice?
Only one’s mind need to function to have full intent and determination. One’s physical attributes or ability are of no importance at all. As we have demonstrated in our videos, yoga can be practiced in a wheelchair, lying down, sitting down, standing up.
It makes no difference whether one is bed bound and unable to get up or fully mobile.
Yoga For Those With Physical Limitations
Yoga on the Path contains Sandya’s wheelchair yoga and reclining yoga series showing how to do yoga on the couch or bed
Emotional Help – The non-profit means to bring yoga to people with many different types of disorders. The most powerful video for me was from someone who found a way out from treatment resistant alcoholism and an eating disorder using yoga. She is now a yoga instructor and clearly a very a very powerful woman. Check out the Tracey’s recovery video in her section
From Yoga On The Path
Our mission at YogaOnthePath.com is to expand public awareness and acceptance of the healing powers of yoga.
We are specifically targeting persons with specific physical or behavioral challenges. The very people who most need the assistance on their paths towards wellness as well as those that our medical system all too often fails to adequately help. Among them:
- Chronic diseases and disorders
- Addictions
- Obesity
- Aging
- Arthritis
- Codependency
- Anxiety
- Diabetes
- Heart disease
- Depression
Our initiative seeks to use compelling personal profiles of individuals who have experienced the same challenges as our target audiences to engage and encourage them to start a proper yoga practice appropriate to their own needs with full intent and determination on their own path towards wellness.
Our goal is to raise money for ME/CFS research.
Instead of just soliciting research funds from individuals and institutions with an interest in ME/CFS, we are seeking to reach, and influence, the many, many millions more who fall within our targeted illnesses to do something for themselves and in the process the profits will go to fund research for ME/CFS.
Want to learn more? Go to YogaOnthePath.com. While there, check out the Your Stories section.
Silly idea? Maybe . . . maybe not. $1,000,000 or more annually for ME/CFS research seems doable . . . on paper at least.
Shouldn’t you tell your friends and neighbors to check it out as well?
And by the way, please “Like” the website and videos while you’re there. With a little help, this idea just might pay off for all of us with ME/CFS.
Recovery on Health Rising Forums
Nancy, Allen and Matt all recovered or mostly recovered from ME/CFS. One’s ME/CFS started gradually and another’s began with a shattered jaw. One used antivirals, another mind-body practices and another a very usual immune booster. You’d never be able to guess from their type of onset what worked for whom.
- Check out three new recovery stories on the Health Rising Forums (registration required).
- If you’ve tried Yoga – tell us how it went here.
I have breathing problems when my ME/POTS started. Meditation and breathing therapy are useful. But the breathing problems are due to acidose or other problems like disturbed C02, PH levels or low bloodflow to the brain. Or maybe the problem is in the brainstem. If you know why ME/POTS patiënt have breathing poblems you will know the cause of this disease. But not all patiënts have breathing problems.
I think you’re right Gijs. I don’t think I’ve taken a really deep breath in decades. Even minor stresses impact my breath and my health. My guess is that it’s all tied to autonomic nervous system instability which is why anything I’m interested in anything reduces stress.
It feels like you run all day and the ANS is stuck in a high gear. I still wonder if this is for compensation (lack of energy (mitochondria), low bloodvolume) or is it the main cause. The cardio/vasculair and breathing system can’t relax anymore. It is working to fast constantly. This is the main problem in ME.
I’m with you on this…It’s darn hard to get that thing out of high gear…
I am on an older thread, but thought you might find this interesting. Several months ago I had 2 separate sessions with Qigong Grandmaster Zhou in El Monte, CA. He trained as a young boy at Wu Dang (spelling?) mountain – with the monks there. ( he is now 80)
He is known as ‘the Jewel of China.” And ‘the Healer’s Healer.” Grandmaster Zhou does not speak English, so there is an interpreter. After session one, my question was, ” why have I been sick for so long and can’t get better?” His answer, ” You are a kind and generous person and you gave away your energy.” I presume he was talking about Qi.
Next session question, “what can I do to improve and maintain my health? ” Answer, ” Try to breathe.”
I began practicing yoga 20 years ago. It is a discipline that resonated with me personally on a lot of levels – aesthetically, spiritually and physically. And yes it helped me navigate through some extremely difficult times although it was not a “cure” for any of my symptoms. Yoga helped me learn how to achieve a meditative state through many nights of insomnia and night sweats, it kept me physically fit, and it provided some respite from the wired adrenaline state I lived in for years. But despite my dedicated yoga practice my health became increasingly difficult to manage and ultimately I developed fibromyalgia muscle pain after exertion, so I had to abandon my much loved yoga practice except for breathing exercises and meditation. The big breakthrough in my health came from improving my breathing but it wasn’t from yoga, it was from Oral Systemic Balance – a therapy that employs oral appliances that address the position of the tongue allowing one to breath more fully and with ease. My recovery has required a number of other critical therapies (addressing low thyroid and adrenal function and treating small intestine bacterial overgrowth) but I don’t think any of this would be possible without treating the breathing problem. Today I am happy to say I am back to my daily yoga routine and grateful for it.
You don’t mention restore yoga, which is the only kind you can do if you’re in one of the more severe stages of ME. It doesn’t require standing or using energy, and it helps to calm down the wired-but-tired, over-revved nervous system. I highly recommend it.
Thanks Laurel. I learn something new everyday – actually several things :). I’m learning all the time!
For instance, I’m really taken by the flexibility of yoga overall as evidenced by the many different ways it’s been altered to respond to different needs. I had no idea it was that versatile; that versatility suggests its a powerful system.
If you’re interested in commenting further on your experiences with Restore Yoga – please consider leaving a review in the Hatha Yoga review section – http://cortjohnson.org/forums/reviews/treatments/mind-body/hatha-yoga.224/add-review?rating=1 or creating a Restore Yoga section
Hi Laurel, what is restore yoga? Glad to hear it works for you!
I practise yoga nidra which is a essentially a guided meditation/visualisation coupled with breathing exercises that one does lying down – no moving, no blood pressure dropping like a stone! It helps me manage my fatigue levels, and crucially, all the myriad other symptoms I experience.
Is that the same as retore yoga? I’d be interested to hear.
The style of yoga described is more accurately called Restorative Yoga and was first developed by Judith Lassiter (see Amazon for books and YouTube for videos, the best ones are by or will credit her). My teacher and I affectionately call it “nap yoga” because it feels like power napping in various lying down postures.
Yoga Nidra is widely nicknamed “sleep yoga” and is something different. It is more a form of meditation than a series of postures. It is done lying down in savasana (basically, just lying flat on the bed or the floor) and bringing one’s focus to various body parts Right Here, Right Now. It is stunningly effective in treating PTSD and similar conditions. It is sometimes included as a brief meditation at the end of another style yoga class rather than being a class of its own.
There is a style of Nidra that is trademarked iRest (for Integrative Restoration) developed by Richard Miller that is also fabulous for relieving traumatic stress (which is astoundingly like the kind of physiological stress we with ME have). iRest has books on Amazon and videos on YouTube.
Sandra, thank you for explaining that for me. I discovered yoga nidra through Martha Beck describing using it to deal with fibro. pain. They are similar conditions, so I thought I’d give it a try.
Will check out Richard Miller’s work, thank you for sharing your knowledge.
Thanks for all the information 🙂
Cort, thanks for this report but in the meantime SLEEP is a major issue for all of us. One may think, if only I could get a straight 8 or 9 hours of sleep I would be much better off, rather than a couple of hours at a time day and night. Actually, our bodies may be self regulating the immune system in that manor so that the immune system doesn’t constantly produce toxins to fight a pathogen it can’t reach in the cells and not in the blood stream or so called autoimmune.
By waking up periodically, it may be stopping the immune system from doing too much collateral damage during deep sleep. Yoga may be accomplishing the same thing, (immune regulation) but I don’t believe it is actually a cure. I believe ME/CFS is an autoimmune condition of the immune system. Lyme, mycoplasma, retrovirus, things that have the ability to evade the immune system. Our bodies are the battle field and sustain the damage.
The most effective sleep aid I have found is white noise such as my window A/C unit fan sound on low. Of course we all need sleep but for us 8 or 9 hours at a time may be harmful.
Perhaps that’s why we can’t get really restorative sleep!
Exercise activates the immune system amid an already inflamed body and is probably the reason we crash afterwards.
I started a yoga class once and almost killed myself 🙂 the intstructor assured me if I kept at it I would improve. Sorry but a fused wrist is not going to bend!!! I think I was in a very physical yoga class. At present I am beginning Tai Chi, I wonder what the difference is they both involve mind, body and spirit? I hope I will have a recovery story one day:). Nice article it’s encouraging to read these stories.
Judi,
There are yoga classes and then there are yoga classes! I’m so sorry that your experience was in one of *those* yoga classes.
I have been involved with yoga for over fifteen years and tried many different forms. Many years ago, long before I realized I was sick, the first noticeable sign of something wrong was when i was no longer able to manage the standard postures without pain or injury. I accumulated more yoga injuries than anyone I heard of and eventually had to quit for a number of years. Finally I was able to find a teacher who was competent in suitable yoga styles (namely, Restorative and Gentle Yoga) and well-qualified in helping me to manage my special needs with accommodations (either different postures, props, or just a helping hand).
I encourage you to give yoga another whirl if you can find a teacher who is able to discuss with you ahead of time how she can accommodate your body. If you can’t find such a teacher (and, sadly, they are more rare than they should be) or you are unable to get out to classes, I recommend such resources as Bed Top Yoga and Yoga in Bed, both available on Kindle and suitable for just about any level of (dis)ability.
I myself am usually doing Bed Top Yoga more often than even a Restorative class because of my limited capacity. I was surprised to find how big a difference a few stretches while lying in bed could make–even though I have long known how amazing yoga can be!
Hi Judy
you may find that qi gong is more helpful than taichi; some forms (like Yuan Gong by Yuan Tze, Chaoyi Fanhuan Qigong by Yap Soon) are very easy to learn.
Never overdo it, that is something to keep in mind.
I tend to breath shallowly and I often hold my breath when concentrating on a job, or during stressful situations. When I was a child, I noticed a similar pattern of breathing in my father when he focused on a task. I often wondered if there was a biological reason for holding my breath in this manner when concentrating on an assignment, exerting myself, or while under stress. Perhaps, something to do with genetic mitochondrial efficiency, aerobic or anaerobic respiration (oxygen or glucose pathways being utilized). Anyway, I came across this interesting Prohealth article about how “many” ME/CFS sufferers have disordered breathing patterns and that improper breathing retards metabolic energy production. While, I don’t think yoga is a cure for ME/CFS learning how to breathe properly may be of some benefit.
http://www.prohealth.com/library/showarticle.cfm?libid=14818
Great article Rachel – thanks for passing it on 🙂
THX Rachel this is a very fascinating article! I think this is a key problem in ME. But why do we have breathing problems and are we ‘hyperventilate’ constantly? It is not due to anxiety or stress. It must be the ANS or bloodflow. If i was a doctor i would focus on this issue. Do you have any ideas?
Hi Gijs: My theory is, that this form of breathing may have something to do with genetics and mitochondria availability/efficiency/energy. I believe some of us were born with a limited system for energy production (anaerobic) and switch to the glycolytic system for fuel, instead of the oxygen system (aerobic). I think this form of breathing (shallow breathing, holding breath) is a way of harnessing energy, much like a sprinter holds their breath when running a 100m sprint event (using glucose for energy, instead of oxygen). Although, much later in life (in his late seventies), my father also developed ME/CFS. I also have a daughter, sister and aunt with fibromyalgia. So, I definitely believe their is genetic predisposition involved, that lends some of us more vulnerable to develop these illnesses. Perhaps, the genetically inborn means, of how we produce energy is involved; some born with abundant mitochondria (oxygen) and some of us born with less mitochondria use different systems for energy production.
Staci Stevens has speculated that the muscles moving the lungs are amongst the most aerobically active and therefore may poop out earlier than others in people with ME/CFS.
Cort –
Thank you very much for yet another of your excellent articles, this time on the healing benefits of a proper yoga practice.
Notwithstanding the fact that the importance of yoga in my recovery is highlighted, it is particularly important to note that various forms of yoga are a central part of the recovery from an extraordinary range of both physical and behavioral challenges.
It is vitally important to note that to begin to realize the benefits of yoga one must:
1) Stay within your own physical limits.
2) Find a yoga class or, more importantly, an instructor who works well with beginning students particularly those with physical limitations.
3) Realize that breath work is the single most important element of any yoga practice.
4) Bring full intent and determination to their yoga practice. A casual and an intermittent practice will yield little.
5) Yoga is not a quick fix for anything.
To learn more about yoga for those with physical and behavioral issues, please check out: http://www.YogaOnthePath.com.
There are a number of excellent free yoga tutorial videos available. There are also a number of videos available for online streaming download and in DVD format available.
If i focus on breathing i feel if i can not expand my diaphragm, like it is stuck, heavy some pressure, does any one else have this feeling too? I was wondering is it possible that a infection in the upper stomach prevents proper breathing?
I know the feeling….
Briefly, yes I too am recovering in ‘leaps & bounds’ (metaphorically speaking of course) with the application of gentle yoga practice.
Following over thirty five years of ups & downs with this HORRIFIC collection of symptoms / disease, am finally finding the balance of body, mind spirit approach to living in this crazy world. Have always known that a wholistic approach was needed & have been on an ‘interesting journey’ to say the least.
Anyway, have used Dr. Maricola’s yoga tapes, added Qui gong exercises, increased my meditation & PET exercises (tapping) , plus eventually become an Organic Raw Veggie ( not too extreme), with a little help from some Acupuncture sessions to speed up the flow of Chi.
This seems to have proven the KEY FOR ME, plus pacing & balancing everything of course. From the start of this year IT HAS BEEN ONWARDS & upwards. We of course need to find our own way through as it is such a complex & individual path, however I would heartily endorse using the Yogic way as an aid to recovery, & of course a continued healthy body, mind & spirit.
Do not give up guys, we can make life a lot easier if we gently follow the lead of our hearts, plus the amazing help & support of all the wonderful, dedicated contributors to this / these Web sites.
Congratulations Saffy! On a scale of 1-10 with 10 being completely healthy would you mind saying where you started before this year and where you think you are now?
This is the first time I have heard anyone mention this dysfunctional breathing pattern. When I first knew something was wrong with me, I went to an allergist who scolded me harshly and said “stop hyperventilating !!!”. And sent me to a psychiatrist. I was devistated as I had no idea how I was breathing. Psychiatrist told me I was just sick, not necessary to see her.
But over the years no Drs. have really ever reacted to my issue of shallow breathing or locked diaphragm other than to tell me not to do it. All of your stories have been very validating. I do find yoga, especially twisting poses, help my breathing . Now I look forward to the CD for ME patients which has been suggested and also the site from Dr. Klimas.
A life long puzzle has begun to unlock for me!
Appreciatively,
Patty
Cool…
Dr Natelson has documented a pattern of hyperventilation in a significant subset of ME/CFS patients. He’s found more POTS in young people and more hyperventilation in older patients. My guess is that the autonomic nervous system is involved somewhere.
When I was first ill I had extreme muscle tremors on my hands and arms which baffled the neurologist; he tried to tell me it was “functional” which is neurologist speak for “I don’t know therefore it must be psychological”, but my osteopath/trigger point therapist sorted it out in minutes through working on the muscles around my sternum. I kept getting the tremors back though, he kept releasing the muscles until I finally worked out what I was doing that produced this muscle tension. Basically, I was pushing myself too hard and was taking short breaths which was exhausting my chest muscles and causing them to become tense in protective response. As soon as I realised this I made sure not to push myself too far physically (as far as possible, anyway!) but mainly to concentrate on taking longer breaths especially when exhausted. The problem hasn’t come back since. But I have noticed since being ill that I can’t hold my breath for more than a few seconds and singing and laughing exhaust me – all activities that involve the chest muscles.
Thanks Josh – very interesting that the muscle tenseness in the sternum resulted in tremors in the hands and arms…..