10 Minute Brain Retraining Practice to Heal Chronic Pain & Symptoms (Messages of Safety)

*Education and techniques discussed in this video originates from Somatic Experiencing, Polyvagal Theory, Pain Reprocessing Therapy, and Emotional Awareness and Expression Therapy.
*Reference: Peter Levine, Alan Gordon, Dr. Schubiner, Dr. Stephen Porges, & Deb Dana.
Disclaimer: The information provided by Pain Psychotherapy Canada Inc., and its director Tanner Murtagh, on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video you agree you are doing so at your own risk and you assume all risk of injury to yourself. It is recommended you consult with a physician before engaging in any movements suggested on our channel.
Please Read
If you are in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
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I’m Tanner Murtagh, a therapist making videos on Neuroplastic Pain/Mind-Body Syndrome. I will teach you how to rewire your brain and unlearn your pain!
Contact my agency, Pain Psychotherapy Canada, if you are ready to begin your journey out of chronic pain. We offer in person and virtual sessions: www.painpsychotherapy.ca/
Check out our podcast!
Apple music: podcasts.apple.com/us/podcast...
Spotify: open.spotify.com/show/5xd6lsw...
Follow my agency on Instagram, where I post information and videos daily: / painpsychotherapy
Follow my agency on Facebook, where I post information and videos daily: / painpsychotherapycanada
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Intro music by Alex Klassen.
Forest scene: Video by Matthias Groeneveld from Pexels: www.pexels.com/video/landscap...
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0:00 Introduction
0:27 What is Brain Retraining?
1:42 Negative Thoughts and Beliefs about Chronic Symptoms
3:15 What are Messages of Safety?
4:43 How to Use Messages of Safety
8:42 Brain Retraining Practice (Deep Breathing with Messages of Safety)
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#chronicpain #chronicillness #mindbodyconnection #anxietyrelief #anxietysupport #mindbodysoul #mindbodymedicine #nervoussystem #somatic #chronicpainawareness #chronicillness #mindbodyspirit #anxiety #mindbodymedicine #nervoussystemregulation #polyvagal #polyvagaltheory #healingjourney #mindbodymedicine #tms #traumahealing #fibromyalgia #qigong #qigongforhealth #sensitization #brainretraining

[@tinyshepherdess7710]

So many other videos discuss the faulty signaling of the brain and how that creates a chronic pain/symptom loop when there is no current structural damage or condition to cause the pain and/or symptoms, or it is long after any damage has healed. But you are actually going past that discussion and teaching what to do about it! Thank you so much for this.

[@painpsychotherapy]

I'm so happy my content has been helpful!

[@pinkycat0123]

Following your instructions led to repeated yawning, which I understand is a sign of parasympathetic nervous system dominance. Simple, and effective. Thank you very much!

[@painpsychotherapy]

I'm so happy it was helpful!

[@kayleighmitchell8853]

How are you getting on now ?

[@reinab8168]

I did feel better within a minute or two of the breathing. I will watch again and keep doing the work to get away from chronic pain and fybromyalgia. I will not let this take over my life!

[@painpsychotherapy]

I'm so glad this was helpful! Keep going!

[@priyadhiman3887]

Thank you so much tanner for this video... You are so kind, i pray for speedy recovery of all who are suffering from chronic pain and live their best life. I am also suffering from chronic headaches and neck pain, your instructions were so calming. Thank you.

[@painpsychotherapy]

I'm so glad my content is helpful. Keep going!

[@Devblivion]

Relax your facial muscles

[@priyadhiman3887]

@@Devblivion yes I try

[@user-mj5pq1qi2p]

This is by far my favorite! Thank you so much for your work. You have no idea what it means.

[@painpsychotherapy]

I'm so glad it was helpful! I wish you the best in your healing!

[@KatherineReyes-wd5pw]

Thank you! Your guidance has been very benefical. I am safe. I am healed. I am whole.

[@painpsychotherapy]

I"m so happy my content is helpful. Keep going!

[@cydsnest]

Thank you so much, Tanner. 💚🙏🏽💚

[@painpsychotherapy]

You're welcome. I hope it was helpful!

[@DrGearHeadSS]

Thank you for all the great help.

[@painpsychotherapy]

I'm so glad the video was useful!

[@JaneStanton]

Thank you, this was wonderful 😊

[@painpsychotherapy]

I'm so happy it was useful!

[@maureenmollico2450]

I love this video!! Very helpful. Thank you!

[@painpsychotherapy]

I'm so happy it was helpful!

[@darm1959]

Excellent! Thank you and God bless you

[@painpsychotherapy]

You're welcome!

[@publicname515]

Thank you

[@painpsychotherapy]

You're welcome!

[@jelenaniess4201]

Thank you so much Tanner for everything you do for us!❤ It helps a lot!🙏

[@painpsychotherapy]

You're welcome. I'm so glad my content is helpful!

[@Cjt-so5zb]

Thank you.

[@painpsychotherapy]

You're welcome!

[@stellawilliams9303]

Really good,thankyou

[@painpsychotherapy]

I'm happy it was helpful!

[@eloisemarie5219]

Your videos always show right when I need the info.

[@painpsychotherapy]

I"m so happy my content has been helpful. Keep going!

[@gerlindechristina238]

Very gracefully presented, thank you Tanner.

[@painpsychotherapy]

So happy it was helpful!

[@Junnieohanna]

Thank you for this meditation. Just what I've been needing.

[@painpsychotherapy]

You're welcome! I'm so glad it was useful!

[@Eastbaydirtjumper]

Thanks for all of these great videos Tanner!!!!

[@painpsychotherapy]

I'm so glad they are useful!

[@Meg2023september]

More than useful, thanks

[@debbieroso8749]

Tanner this is so helpful. Because I do think “I’ll not get better and I’ll have this pain forever “ gotta change my thoughts !!

[@painpsychotherapy]

I'm so happy it was helpful. Keep going!

[@Thebetterkeepsgettingbetter]

Wow..needed this explained bc my messages to myself come from frustration. So they are not kind. I will practice the opposite. I know my subconscious doesn't believe me lol. Don't blame it. Will try your hax and with kindness. Huge ty🎉

[@teatimetraveller]

Thanks for that. I've never thought to do that typre of thing when I was feeling calm and relaxed. Its always been as a reactive measure in response to pain/ agitation.

[@painpsychotherapy]

I'm so glad it was helpful!

[@sweetmountainbaby]

Hi ,what another great video for me ! You sounded like I feel now and the constant struggle with my brain but the breathe exercise and the words who say resonate with me big time ! Thank you so much for giving me hope 🦋

[@painpsychotherapy]

I'm so glad it was helpful!

[@jimholland248]

Amazing practice thank you Tanner!! I'm going to be coming back to this a lot as I retrain my brain out of Chronic Pain.

[@painpsychotherapy]

You got this!

[@janemalli8988]

I have been doing Mindbody work for a while now with good success but need to keep going as I still suffer with occasional setbacks, conditioned movement and fear thoughts so I continue to work on these. I have recently found your channel and am finding it incredibly helpful. Love the concept of savouring the part of the breath which feels the most calming. This adds another layer to help regulate. Looking forward to discovering more. Thank you so much.

[@painpsychotherapy]

I'm so glad my content is helpful. Keep going!

[@rebeccataylor1472]

Thank you so much for this practical calming and helpful video.

[@painpsychotherapy]

Glad it was helpful!

[@wendygazzard1576]

I found this practice very calming and regulating. I’m going to do it a couple times a day for the next week. Thank you Tanner!

[@painpsychotherapy]

I'm so glad it was helpful! Keep going!

[@evandain4665]

Thank you for this video!

[@painpsychotherapy]

💚✨💚

[@painpsychotherapy]

💚✨💚

[@agnetalundgren1358]

This was so amazing, wounderful, thank ou so much🙏💜💜💜💜

[@painpsychotherapy]

💚✨💚

[@prajwalranganath1877]

Genius ❣️ , you will be in my prayers sir , I dono how to thank you ,i just want to say that you help many people out there like me and help them get their lives back

[@painpsychotherapy]

I'm so glad my content is helpful! Keep going!

[@humanchildofgod3126]

Wonderful❤❤❤🙏🏽🙏🏽🙏🏽thank you!

[@painpsychotherapy]

I'm so glad this video was helpful!

[@lmoreland]

Hi Tanner, I have only recently learnt about pain reprocessing therapy and found your channel. I am struggling with chronic daily headache and chronic migraine . I am watching your videos and using your strategies, but I wondered if you had any further advice or information about using these techniques to treat headache disorders. Thank you so much for all you are doing to help so many people, its really appreciated.

[@painpsychotherapy]

I'm so glad this was helpful! I will try to make a video on this in the future.

[@josephinevanner1428]

An excellent exercise. Very soothing to my mind. Thank you.

[@painpsychotherapy]

I'm so glad it was helpful!

[@utejannsen-kerr716]

Glad I found your channel, Tanner. Would it be possible to not use the “negatives” - what not to do? I feel like my brain can’t really differentiate between what to do and what not to do. The more of the positive I hear the more I can allow it to sink in. I hope this makes sense.

[@jessenathanson9388]

Thank you for this gift. I appreciate you sharing all the tools you’ve learned along your journey. I’ve been searching for a daily mindfulness meditation program focused on pain, fear and reprogramming the brain but I have not yet found one. Then I came across this video and it’s exactly what I was searching for however I’d love it if it were a daily program… have you ever thought about making one? I’d definitely purchase it. Also, did you find one along your healing journey that you could share? Thanks again. This really helped me on a challenging day

[@painpsychotherapy]

I'm so glad it is helpful. It sounds like you are doing great healing work! We are planning for our virtual course to come out in June! I'll announce on the channel when it is out!

[@casario2808]

This is wonderful understanding and info, thank you. Can we do this with more than one MBS symptom at a time. Right now I have pelvic pain (CPPS) co-morbid with IBS, and with an overall state of depression/chronic fatigue. I know that IBS for years has been described as a gut-brain axis issue, so really it obviously fits into the MBS mode. CPPF and CFS I've come to realize are also neuroplastic. But with all 3 kinda at work at the moment (unfortunately), and honestly not one really dominating over another atm, just curious if we can sort of integrate, or better to pick one :)

[@painpsychotherapy]

So sorry to hear about your symptoms. Good quesetion! This really depends, as some find it easier to focus on one at a time and some focus on all of the symptoms during the exercise. Find what works best for you!

[@privateperson5769]

U r a Saint.

[@painpsychotherapy]

💚✨💚

[@heatiscrap7161]

Hi Tanner, I've recently discovered PRT and feel hopeful for the first time in two years. I have days where I clearly see that my pain is neuroplastic and I do somatic tracking and feel like I'm getting there but then I have days when the pain gets the better of me and I get really discouraged again and I start to think that the pain is a result of my neck problems and I start to feel fearful and trapped again. (I have chronic fatigue and bad anxiety too.) Today I tried to get back on the horse but it feels like an uphill battle. I think I can't get better if I'm on the horse for a few days and then fall off and feel like I'm back at square one. I really appreciate all the somatic tracking exercises you are posting. Thank you.

[@painpsychotherapy]

Sorry to hear about your symptoms. Yes, the debate is so normal! Keep going!

[@heatiscrap7161]

@@painpsychotherapy Thanks Tanner. Since sending you my msg things are improving. My evidence base is growing because I'm moving more and feeling less pain which is proving to me that my pain is neuroplastic. My confidence in the process is growing. Thanks again. Celia

[@kathleenhannmann760]

This is one of my favorite regulating my nervous system it is so hard to sit still

[@painpsychotherapy]

I'm so glad it was helpful! Keep going!

[@anamikajha7331]

Thank you so much for this. Been waking up with chronic pain for the past few days. This exercise made me feel safe & regulated. Truly grateful 😇

[@painpsychotherapy]

I'm so happy it was helpful. Keep going!

[@gaetanefleming5395]

Thank you Tanner for your support! I have been dealing with neuro pain for quite a while. My doctor is suggesting antidepressant meds to help alleviate the pain. What are your thoughts on this? Thank you!

[@painpsychotherapy]

I'm so glad my content was helpful. I am unable to advise on medication due to not being a physician. Sorry about this!

[@gaetanefleming5395]

Fair enough! Thank you for your reply and for the great help you are providing.

[@lottehertog1341]

Hey Tanner, I hope it''s okay if I ask a question. What is your view on moving while you're in pain? Some theories on neuroplastic pain say to wait till the pain is better, and then start moving again (I mean this on a day to day base - sometimes there's more pain and sometimes there's less), but other theories say that you should also move when you feel pain and hence 'prove' to your brain you can move and that the pain is not necessary. What's your experience with this?

[@painpsychotherapy]

Great question. It can really vary person to person. Generally with graded exposure to movement there is going to be pain, however we want to ensure we aren't pushing through high pain. If you are worried it can be useful to get the approval of certain movements from a physician. Keep going!

[@lottehertog1341]

@@painpsychotherapy Okay, thanks for your response. I'm experimenting now with moving while in pain, but not stretching it too far. I guess it's a very delicate balance!

[@jmc8076]

@@lottehertog1341 I learned guide that helped me: discomfort vs actual pain. The first is just that uncomfortable but tolerable (last few hrs) vs the second (lasts to next day or more.) Learning to lean into painful sensations (just past comfort zone) bit by bit using breath and knowing you’re safe help. But as Tanner said clear any ‘pain’ sensations w/MD and or prof’l health practitioner you work with ie physical therapist.

[@eviemorgs]

Thank you, a practice without the long intro would be great for daily listening 😊

[@painpsychotherapy]

You're welcome. Just posted another one with brief intro!

[@dessiecoder2116]

So some of us need the intro.

[@janethansen9612]

How many times a day would you recommend doing this. It's quite a simple practice.

[@painpsychotherapy]

Generally a few times a day can be really helpful. However this will vary person to person.

[@JenM-nb9dc]

Is this a good method for pain from herniated disks? It hasn't worked for me in the past, but doctors are often telling me to do things like this (or meditation, etc..) as pain management.

[@painpsychotherapy]

Yes, research and my personal experience with clients has been this can be very helpful.

[@simonbue4135]

As with Somatic Tracking, i'm always a bit afraid to be too serious and to do somatic tracking only to try to get rid of the pain. When i'm done or in the end of the exercise my thoughts are always "is the pain gone now?".. I know its stupid.. and I know its only a thought.. but it feels like a bit of pressure. How am i sure, that i'm am doing it without pressure ? Should i just dont care afterwards or what?

[@painpsychotherapy]

Great question. I have a few videos on reducing pressure and a practice you can check out!

[@hew195050]

Would you do something about sleep issues? I have to have 10 to 12 hours a night in order to feel ok. these hours are completely dependent on sleep meds also. HELP!!!

[@painpsychotherapy]

Sorry to hear about your sleep. I will do a video in the future!

[@suzannemartin6817]

Does this help with vest migraine?

[@painpsychotherapy]

We have seen success when the symptoms are Neuroplastic!

[@leahcalabro2787]

Practice @9:22 🙂🌿

[@painpsychotherapy]

Thanks!

[@1Antied77]

Do you think this will work for really poor sleep?

[@painpsychotherapy]

Messages of safety regarding sleep can be great!

[@Thebetterkeepsgettingbetter]

Thank you. Wonderful meditation ❤🎉

[@painpsychotherapy]

I'm so happy it was helpful!

[@redhairrach]

Will this help me with chronic IBS. I feel I'm at a crisis point with it and nothing is working anymore 😢

[@painpsychotherapy]

If the IBS is neuroplastic this approach can be potentially beneficial. I hope it is helpful for you.

[@cathyjennings5580]

Strengthened vagal system!!!!!

[@painpsychotherapy]

So important!

[@cathyjennings5580]

Conquer fake pains. 😂❤😂❤

[@painpsychotherapy]

I always tell people neuroplastic pain is real! It is just being caused by the brain and nervous system being stuck in a state of survival. I wish you the best in your healing!

[@user-dw3ye4kw3t]

🥹🙏🏻❤

[@painpsychotherapy]

💚✨💚

[@shoebahmad965]

Thank you

[@painpsychotherapy]

You're welcome. I hope it was helpful for your healing!