Yoga for Chronic Pain, Part 3

Chanting and other techniques using sound linked to breathing can bring awareness to dull areas of the body and help relieve pain.

By Timothy McCall, M.D.

In Part 1 and Part 2, we discussed yogic tools including asana, pranayama, and meditation for chronic pain. In this third and final installment, we'll explore how using sounds, as in chanting and some breathing practices, can be helpful. We'll also look at how yoga can be part of a broader holistic approach to pain management.

The Yoga of Sound

There is something about chanting that moves the spirit, especially for those yogis who gravitate toward bhakti (devotional) practices. Many people find deep healing while chanting, even in cases where an actual cure isn't possible. Other ways to touch the emotional core of bhakti yoga include prayer and worship of a saint or a deity (though there's nothing in yoga that says you have to believe in any particular religion or God to take advantage of bhakti practices).

Aside from any devotional aspect of chanting, the physical vibration of sound waves has a palpable effect on the body and mind and is of demonstrated therapeutic value. Humming, for example, has been shown in scientific studies to open the sinuses.

Looking beyond their physical effects, sound waves can also be a vehicle to bring awareness into an area of the body that may be dull. Yogis have observed that areas of dysfunction in the bodyare often cut off from full awareness. From a yogic perspective, pain is commonly related to prana, or life force, not moving well through an area—a pranic block, if you will. Prana, according to yogic teachings, follows awareness. When the breath is accompanied by the vibrations of different sounds, it can be used as a tool to direct awareness. Thus, yoga teaches, generating sounds and following the sound waves as they traverse different areas of your body can be a way to move energy that has been stagnating.

Ujjayi breathing is probably the most common example of how sound linked to breath can help bring focus. One technique that yoga teacher Ana Forrest sometimes uses is to have a student engage in louder than usual Ujjayi breathing during a pose; she then asks the student to try to direct the breath to the dull or painful area. If you try this, see if your student can use any resulting heightened awareness of the area to find opening or release (and don't be surprised if the physical release is accompanied by an emotional one).

Bhramari in Asana

Another practice I find particularly useful in heightening awareness is to practice a pose while making the "bee breath" of Bhramari. You do this simply by humming gently with each exhalation, continuing to exhale as long as is comfortable. This is a simple way to get your students to lengthen their exhalations relative to inhalations without even thinking about it (which, as we've discussed, tends to shift the nervous system to the restorative parasympathetic mode). And for students whose minds are busy or distracted by their pain—or the story they are telling themselves about their pain—the noise of Bhramari tends to drown all of that out for a while.

If you tune in, you may notice that the sound waves of Bhramari resonate all through your body right down to the tips of your toes. This palpable vibration will also resonate through normally dull areas of the body and can be a tool to try to bring them to light. For example, a student who can't sense their rhomboid muscles in the mid back may be able to feel them vibrate during Bhramari. Once they can feel the muscles, they may have more success in engaging them. You might even try a visualization exercise in which your students imagine that prana is following the vibration through those areas.

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