1. Myofacial Release

What is MFR and why is it so important?

Myofascial release is a type of body work that is focused on releasing restrictions in the facial network that connects and surrounds every part of your body.

Fascia is the tough, white connective tissue that wraps around all of the muscles bones nerves, organs, and vessels down to the cellular level. It forms a three dimensional, completely interconnected structure that holds everything together providing strength, flexibility and shock absorption, much like the guy wires on a suspension bridge.

It is made up of three components. These are collagen fibers, which provide the strength component, elastin, a rubber-like substance that increases elasticity, and ground substance, a gel that cushions by dispersing the force of an impact throughout the body. This gel increases in viscosity when heat is applied, which increases its ability to acts as a conduit for nutritive and protective substances, and decreases friction by providing lubrication for collagen, elastin and muscle fibers.

This is important to know about because any restriction in fascia increases the likelihood of pain (due to pressure on nerve receptors), and decreases shock absorption and mobility, setting the stage for injury. When someone says, “I don’t know why I am so stiff, I stretch and exercise” myofascial restriction could be the culprit. In this case MFR would be a good modality to ask your massage therapist to include in future sessions. Small applications can have profound results. I’ve felt it in my body, and seen it with my clients first hand.

How does it work? Heat and gentle compression from a therapist’s hands warms up the ground substance and causes a magnetic charge that sends a message to the brain to let go. This makes fascia more pliable, allowing the therapist to slowly glide with the releasing tissue. Care is taken to move slowly and without force to allow the fascia to release at its own pace. This work is soothing, relaxing and highly effective. It gently assists the body in resetting itself on all levels. Remember, every part of the body, large or small, is surrounded by fascia, and since it’s all connected, releasing one area affects all in a positive way.

2. The Importance of Rest

For years I struggled with anxiety and depression.  I got into psychotherapy and considered taking medication to help my problems.  I had mood swings, self-esteem issues, eating issues (sometimes eating too much and other times not eating enough), and constantly I felt behind on work, social events, and relationship obligations.

My marriage was also having major problems and I constantly felt overextended.

Lately I discovered a very powerful intervention that gave me a completely different outlook on my problems and even got rid of some of them.

That intervention is rest.

As a result of resting, my depression and anxiety have disappeared.  I eat much more sensibly.  My marriage didn't survive, but I believe both of us will be happier now.

There are many other benefits to resting that I didn't imagine I would receive.  I think more clearly and work much more efficiently.  In the past I would stare at my computer screen and struggle to focus to get my tasks done.  Now even tedious work feels manageable and takes about 20% of the time it once did.  My mind seems to organize itself and knows the most logical task to do next.  I feel much more inspiration and passion in life.  I understand how to let go of activities, relationships, and worries that do nothing to serve me.  Before, in my tired state, I spent a lot of time doing things that in my heart I did not want to do, such as favors for other people and business ventures that others thought I should do but that truthfully held no interest for me. Now I just don't do those things, and that saves an enormous amount of time.

When I get enough sleep, I have exceedingly interesting dreams.  In the morning it takes about 90 seconds to jot them down.  I have a record of the pattern of my dreams, which give me major insights into the directions and steps I need to take next in my life.  It is much easier to understand how to follow my passions, how to make myself truly happy and, as a result, enrich the lives of those around me.

Without my anxiety, depression, and other struggles, I am much better company to my friends and acquaintances.  I perform much more powerfully in business, artistic, and athletic endeavors.

Getting enough rest means having to say no to people, activities, and even obligations.  This may feel like a sacrifice.  Once I experienced the benefits, though, I realized that saying no is really not saying no.  It is saying a deeper yes to myself, and to everyone around me, because I can give so much more when I am strong.

Recently I have worked to become more realistic about time tables for finishing tasks.  I forgive myself when something doesn't get done when I thought it should have gotten done.  The world has not ended.  I've been going to bed when I am sleepy.  I have been taking naps when I have a lot of activities planned for the evening - whether they are work-related or social or even self-care related.  All of those activities take energy, and they require rest to prepare.

I focus on listening to my body when it needs to rest, even if I feel that this is unreasonable.  Of course, there are many days when I have no choice but to go on all cylinders.  When that occurs, I make sure to schedule, the next day if possible, a large block of time during which I can rest.  If I can't do it the next day, I make it a point to find the next time in my schedule when I can take a full day off from any kind of obligation.

I try to let go of feeling embarrassed about canceling appointments or events.  I'm honest with people about finishing tasks:  "I really thought I would be able to do this by today, but it turned out not to be the case.  I should have it for you by ___."

One final justification for resting:  Many people have hobbies, and most people that I talk to will probably admit to some activity that they believe "wastes time."  Examples of these activities include Facebook, Twitter, YouTube, video games, TV, etc.  I believe that an undercurrent in the conversations of our culture actually peg rest as the true time waster.  Many people love to complain about how tired they are, how much work they have done and how much more work they have had to do.  I have had to overcome my embarrassment at becoming a person who rests enough.

Rest is my Facebook, Twitter, IM'ing, or whatever the sanctioned time-waster is.  I don't go on Facebook.  I take a nap.

Try it: you might like it! If you do try it, you might need to do so for at least a week before you feel the results.  The first week I tried rest as my hobby, I couldn't believe the frequency with which my body was telling me that I needed to lie down.  But I just did it.  I took time off work and canceled all of my social obligations.  I cut down on coffee.  Instead of drinking my third double-espresso of the day, I took a break and breathed and rested.  I'd get a massage and take a couple of hours afterward for a nap.  After the first week my body settled into a schedule that was a little closer to what is sanctioned by our world.  I get lots of work done and nourish fulfilling relationships.

I know that what I am proposing sounds crazy in this world.  No one admits to rest or needing rest anymore.  If you want to feel better and be better at everything in your life, I highly recommend resting. At least, try it before you do something drastic like psych meds or stomach stapling or divorce.