Fibromyalgia is as elusive as diseases come. Characterized by constant body-wide pain with no identifiable cause, its existence is still held in contention by doctors. But for the 12 million mostly female Americans to whom the pain is very real, yoga therapy may bring relief.
Two months of twice-weekly yoga sessions reduced pain in women with fibromyalgia, new research from York University in Toronto reveals. Participants reported less pain and helplessness at the end of the study, as well as a boost in cortisol levels.
In healthy individuals, cortisol levels fluctuate regularly, but in fibromyalgia patients, symptoms are associated with consistently low levels—reflecting dysregulation of the body's stress-management center. Without a regulated amount of cortisol, the body cannot adequately respond to or recover from stress. "For fibromyalgia sufferers, it's actually positive when the body begins producing more cortisol," says researcher Kathryn Curtis.
Patients also came away from the intervention with greater mindfulness, likely a result of Hatha yoga's emphasis on breathing, meditation, and inner reflection. Mindfulness, Curtis notes, may prevent patients from focusing on their own pain, and in doing so, keep them from amplifying it. —Rebecca Searles
State of Awareness
Regulating the body's natural stress response is essential for fibromyalgia patients and non-sufferers alike, and research shows mindfulness is helpful in achieving that. Here are a few ways to bring your awareness to the present moment.
Mindfulness meditation. For five minutes, concentrate on the sensation of your breath traveling in and out of your lungs. Gently refocus when your mind wanders. "Meditation allows you to calmly experience your pain and your reactions to it—something we normally try to avoid," Curtis says.
Physical activity. Exercise takes your mind off anxieties and improves mood. Fibromyalgia patients: Start slowly to avoid pain flare-ups.
Conscious eating. For one meal, focus entirely on the experience of eating. Notice the appearance, texture, smell, and taste of the food. It's easiest to eat mindfully, Curtis says, if you block out time and pick a quiet environment.
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