Tanner Murtagh MSW, RSW

3 Types of Breathwork that can regulate your nervous system 🙏✨

1. Belly Breathing:
* Breathe in and out through your nose.
* Make your exhale longer than your inhale (twice as long if possible).
* Inhale: First fill up your lower abdomen, then your upper abdomen, and finally your chest
* Exhale: Slowly, empty your chest, then your upper abdomen, and finally your lower abdomen.

2. Resistance Breathing:
* Breathe in through your nose and out through your mouth.
* Exhale: Purse your lips and create resistance, like you’re breathing out through a straw.
* Make your exhale slow and long. Attend to the sensations of resistance.

3. Triple Inhale Sigh
* Take three quick, short inhales.
* First inhale fills your lower abdomen.
* Second inhale fills your upper abdomen.
* Third inhale fills your chest.
* Exhale: Sigh out loud while breathing out through your mouth.
* Notice the sensations in your body each time you exhale and sigh, leaning in to feelings of release.

Practice these 3 types of breathwork next time you are feeling dysregulated to cultivate a felt sense of safety.

#mindbodyhealing #nervoussystemreset #MindBodyConnection #nervoussystemcare #somaticexperiencing #SomaticHealing #mindbodysyndrome #nervoussystemregulation #traumainformed #somatictherapist #somaticbreathwork #somaticpractice #somaticmovement #qigonghealing #breathworkhealing #breathwork #qigongpractice #nervoussystemdysregulation

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8 hours ago | [YT] | 26

Tanner Murtagh MSW, RSW

By approaching the sensations of pain or symptoms and creating a different relationship with them, healing is possible.

Comment “Heal Now” to be sent our free video brain retraining practice.


#brainretraining #painreprocessingtherapy #tms #somaticpractice #somaticpsychology #somatictherapy #chronicpainwarriors #chronicillnesswarriors #chronicbackpain #chronicneckpain #chronicmigraineawareness #chronicfatigueawareness #somatichealing #chronicpainmanagement #chronicpelvicpain #chronicillnessandme #chroniccondition

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1 week ago | [YT] | 44

Tanner Murtagh MSW, RSW

Due to the great benefits of Qigong, our clinic offers drop-in classes as an addition to our brain and nervous system approach to healing chronic pain and illness.

Each Qigong class includes 35-40 minutes of somatic movement and 20-25 minutes of seated somatic work with sensations and/or breathwork.

Learn more and sign up! >>> www.painpsychotherapy.ca/qigong-classes

#qigong #qigonglife #qigonghealing #somatichealing #somaticmovement #somaticpractice #somaticyoga #somaticbreathwork #chronicanxiety #chronicfatiguesyndrome #chronicmigraines #chronicpainmanagement #chronicillnesslife #chronicpainsupport #chronicillnesssupport #painreprocessingtherapy #chronicbackpain #chronicpainlife #mindbodysyndrome #mindbodyhealing #nervoussystemhealth #nervoussystemsupport

1 week ago | [YT] | 48

Tanner Murtagh MSW, RSW

Nervous system dysregulation is when we are in a prolonged state of fight, flight, freeze, or shutdown. This is one of the main causes of chronic pain and symptoms.

To begin your healing check out our podcast and YouTube channel for free resources (link in bio).

#mindbodygram #mindbodymedicine #mindbodycoach #mindbodyhealing #mindbodyonline #nervoussystemregulation #nervoussystemrepair #nervoussystemdysregulation #nervoussystemsupport #chronicpainsyndrome #mindbodysyndrome #chronicfatiguesyndrome #somaticeducation #somaticwork

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1 week ago | [YT] | 73

Tanner Murtagh MSW, RSW

When we face childhood adversity or trauma earlier in life, our nervous system becomes wired to look for danger.

Through neuroception our nervous system scans for signals of safety or danger internally, externally, and in our relationships. However, if we experience danger earlier in life our neuroception begins to constantly detect danger even if we are safe.

This can result in our nervous system chronically being in a high sympathetic state of fight/flight, or a low dorsal vagal state of shutdown. Being in a chronic survival state can then trigger the brain to produce pain and symptoms.

Fortunately, there are things we can do to support our neuroception to become accurate causing our system to become regulated and flexible.

By processing trauma in therapy, using somatic and polyvagal practices, doing breathwork, and creating social safety we can achieve this.

The wonderful news is these methods can have a real impact on our pain and symptoms.

Check out our FREE content on our Podcast and YouTube to begin your healing (links in bio).

#childhoodadversity #childhoodtraumahealing #childhoodtraumarecovery #traumahealing #traumainformed #polyvagalinformed #polyvagal #polyvagaltheory #nervoussystemregulation #nervoussystemreset #nervoussystemdysregulation #chronicfatiguewarrior #chronicfatiguesyndrome #chronicfatiguerecovery #chronicpainrelief #ChronicPainManagement #chronicillnesssupport #chronicillnesswarrior #chronicillnessrecovery #SomaticHealing #somaticexperiencing #somaticpractice #somaticwork

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2 weeks ago | [YT] | 97

Tanner Murtagh MSW, RSW

There are 3 Types of Pain. What type do you have?

Reference:
International Association for the Study of Pain. (n.d). Terminology. International Association for the Study of Pain. Retrieved November 25, 2024, from www.iasp-pain.org/resources/terminology/

#neuropathicpain #neuroplasticity #neuropsychology #paintherapy #neuropathy #painsupport #painrelieftherapy #painmanagement #somatictherapy #chronicpainsyndrome #chronicpainmanagement #chronicfatiguerecovery #chronicmigraineawareness #chronicillnessjourney #chronicillnessrecovery #tmstherapy #somatichealing #painreprocessingtherapy

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3 weeks ago | [YT] | 39

Tanner Murtagh MSW, RSW

Calmness is not the goal of nervous system regulation.

READ THAT AGAIN.

We have become obsessed with calmness, but your nervous system was not designed to always be calm. We are meant to feel dysregulation and difficult emotions.

One way I see dysregulation in the nervous system worsen is when people try to force themselves to feel calm when, underneath, they are feeling anger, sadness, hurt, or guilt.

Allowing yourself to feel difficult emotions is actually the key to calmness.

#nervoussystemreset #nervoussystemregulation #nervoussystemsupport #somaticpractice #cultivatecalm #calmmind #calmyourmind #calmfluencer #calmnessofmind #qigonglife #qigongeveryday #somatichealing #somaticexperiencing #emotionaldysregulation #emotionalregulation #emotionalresilience #feelyourfeelings #chronicpain #chronicillness #tms #neuroplasticpain #paintherapy

3 weeks ago | [YT] | 151

Tanner Murtagh MSW, RSW

3 Step Process to overcome fearful and obsessive thinking! (PRTC, 2021)

REALIZE your brain has snapped back into having fearful or obsessive thinking. Practice having detached curiosity about the thoughts in your mind.

RE-EXAMINE your thoughts. Ask yourself if your thoughts are helpful or factually true. This supports us in challenging your thinking patterns.

RESTORE safety cognitively, behavioural, or somatically:

☀ Give yourself safer, more balanced thoughts

☀ Engage in behaviour that creates calmness or joy

☀ Process dysregulation/emotions underneath your thoughts

☀ Focus on deep slow breathing with an extended exhale

☀ Focus on pleasant sensations in the body

Consistently using this skill each day can rewire your brain out of fearful and obsessive thinking.

#obsessivethoughts #chronicanxiety #chronicpainrelief #chronicpainwarrior #chronicpainawareness #ChronicPainManagement #chronicfatiguesyndrome #chronicfatiguefighter #chronicmigrainewarrior #chronicmigraineawareness #chronicmigrainessufferer #Overthinker #overthinkingkills #dysregulation #dysregulated #somatictherapy #somatichealing #polyvagaltheory #healingchronicillness #mindbodyhealing

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3 weeks ago | [YT] | 79

Tanner Murtagh MSW, RSW

Healing reminder for the day! Check out our free somatic practices on our YouTube channel for support. 🌿✨

#somatic #somatictherapy #somaticpractice #somatichealing #somaticyoga #qigongclass #qigongonline #qigonghealing #chronicpainsupport #chronicpainrelief #chronicpainmanagement #chronicpainsufferers #chronicillnesssupport #chronicillnessrecovery #chronicillnesscoach #mindbodyhealing #mindbodyconnection #mindbodysyndrome #chronicfatiguesyndrome #chronicfatiguerecovery

4 weeks ago | [YT] | 194

Tanner Murtagh MSW, RSW

Growing up, many of us did not receive soothing messages, compassion, or touch from our parents. As a result we did not learn how to regulate.

Now as adults when we feel dysregulation, anger, sadness, fear, or guilt we respond
to ourselves with a critical and harsh lens.

A vital aspect of healing chronic pain or illness is learning how to access self-soothing.

This could include…

✨ Messages of care and support you needed to hear as a child

✨ Soothing touch: self-hug, rubbing your chest, or rubbing the back and sides of your neck

✨ Leaning into soothing sensations: drinking warm tea, having a hot bath, or taking in a nostalgic scent

✨ Practice a behaviour with the purpose of self-soothing: engaging in a hobby, doing Qigong or Yoga, or going for a slow walk

Spend the day soothing your nervous system. 💚

#childhoodtraumahealing #childhoodtraumarecovery #traumahealingjourney #selfsoothe #selfhealingjourney #healingjourney🧘🏾‍♀️ #regulateyournervoussystem #dysregulation #nervoussystemregulation #nervoussystemreset #traumawork #chronicillnesssupport #chronicpainsupport #chronicmigraines #chronicfatiguesyndrome

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1 month ago | [YT] | 141