Like many ME/CFS sufferers, I experienced debilitating brain fog for most of the time when I was ill. For those of you that haven’t experienced this symptom, brain fog is the term used to describe impaired mental and cognitive functioning. Years ago when I used to attend an aerobics class, I remember the teacher telling the class to imagine we were moving through mud (although the reasoning behind this is totally irrelevant to the issue in hand, I think the idea behind this is to imagine resistance so that the muscles of the body have to work harder!). Well, for me, brain fog is the cognitive equivalent of trying to move through mud. My thought processes seemed to go in slow motion and no matter how hard I tried to formulate a coherent thought, it was like trying to access information from some very slow, archaic computer, which clunked along seemingly operating but either not retrieving the correct information, or doing so so slowly that I had forgotten why I wanted it or garbling the information causing me confusion and frustration. Holding a sensible conversation was totally impossible; I could not follow logical trains of argument on even the simplest of topics let alone formulate responses. Following a short television programme or reading a few pages of a book, likewise ended up in a garbled and addled brain, confused, befuddled and exhausted by the sheer effort of trying to follow a linear trail of information.
Brain fog is an extremely common symptom for ME/CFS sufferers and I think I can safely say that all of our clients with ME or CFS have experienced this for at least some of the time before their recovery. But what exactly is brain fog? Well one hypothesis is that any stress impacting on the sufferer can exacerbate this symptom, the reason being is down to how our brain physiology changes when under stress.
Our brains have evolved significantly from the time 6 million years ago when we began to stand up and walk. Scientists believe that back then our brains were not so different from reptiles today. They could handle the essential functions of survival and little else. Eating, temperature control, running away or fighting, reproduction just think of what the average lizard does and you get the picture. As we evolved we developed new parts of brains with new functions. The first of these new areas is often referred to as the mammalian or limbic part as it has characteristics you associate with mammals. Emotions, feelings and basic communication are things you would normally associate with a dog or a horse. Look into a reptile’s eyes and you don’t see much emotion, but look into your dog’s eyes and we can often detect the emotion. The final new part of the brain is the cortex or neocortex; this is the clever part of brain that is involved with creativity, complex thought and language.
So how does this relate to stress? When stressed it is that old reptilian brain that takes over, and the rest of the brain goes on hold for a bit. If you think about it, this makes sense. When faced with a tiger, prehistoric man had few options. ‘Thinking’ would be likely to slow us down and result in a painful death! The part of the reptilian brain responsible for this prioritising of functions is known as the Amygdala. Daniel Goleman in his 1996 book Emotional Intelligence: Why It Can Matter More Than IQ, uses the phrase ‘Amygdala hijack’ to explain what happens, which I think sums it up very well. When the amygdala interprets a situation as a threatening it hijacks the brain, beginning the cascade of reactions involved in the fight or flight response.
Along with creating problems with our thought process, the amygdala also affects our memories. How many people remember of the details of a life threatening situation? How often does it all appear a “bit of a blur”? This is because stress affects our ability to store and retrieve memories[i]. Chronic stress in particular can negatively affect memory and learning[ii] Even now, when I try to remember fine details of my illness before I recovered, it still seems a blur, because I don’t think my brain really focused on storing this information at the time; it was too busy counteracting the stress I was under and the stress associated with the condition itself.
Stress effectively robs us of the ability to think of anything more complex than running away or fighting and chronic stress hampers our ability to remember and learn. I don’t know about you but this certainly does sound like Brain Fog to me.
Thankfully, once I had started on my holistic journey back to health the fog did gradually clear, as I took control of stress and my limbic brain took over again and thinking through mud became a thing of the past 🙂
Sky Blue River
[i]Kuhlmann, S., Piel, M., Wolf, O.T. (2005). Imparied Memory Retrieval after Psychosocial Stress in Healthy Young Men. Journal of Neuroscience, 25(11), 2977-2982.
[ii]Pasquali, R. (2006). The Biological Balance between Psychological Well-Being and Distress: A Clinician’s Point of View. Psychotherapy and Psychosomatics, 75, 69-71.
which may also help to:
- raise the efﬁciency of your breathing,
- improve your ability to solve problems,
- improve sleep
- encourage a calmer emotional state
- calm an agitated mind and
- boost your thinking
What is this miraculous thing…?
Well, its not some hi-tech pharmaceutical drug or some prohibitively expensive course of therapy on some tropical island; its actually free, easy to do and at the tip of your nose. Its called Alternate Nostril Breathing and its a its a method of breathing that is so very easy to do in only a few minutes a day, but which has some amazing health benefits.
Why is it Important? Alternate Nostril Breathing has been performed by Yogis for millennia. In Sanskrit, this method of breath control is called Nadi Shodhana and it involves unilaterally breathing through the right and then left nostril. However, the power of this form of breathing has only relatively recently come to the attention of Western cultures. Research in the late 90′s showed that Alternate Nostril Breath improved the balance of activity between the left and right brain hemispheres. We have learned that breathing through the right nostril fires up the sympathetic nervous system and left hemisphere of the brain, whilst breathing through the left nostril activates the and right hemisphere of the brain and the parasympathetic nervous system, which is responsible for the relaxation response. Practiced (once or thrice) daily for a few minutes, your mind will become clearer.
So what do you need to do? Well…
- Sit comfortably, ideally on the floor to ground and centre yourself.
- To prepare, gently place your right thumb against your right nostril and your ring finger against your left nostril.
- Breathe normally
- Then press your thumb against the side of your right nostril to close it and breathe slowly in through your left nostril. Then close your left nostril by pressing on the side of your nose with your ring finger whilst releasing your right nostril and slowly breathe out through your right nostril.
- Then breathe in through your right nostril, close it with your thumb and then release your finger from the side of your left nostril and breathe out through your left nostril.
- Continue in this manner for as long as is comfortable.
Whilst my wife Debbie was recovering from, she used this method of relaxation regularly to help balance and clear her mind and also felt the practice helped her to deal with anxiety and stressful thoughts about her condition and her future. It only takes a few moments each day but I think the results are far reaching 🙂 Do let me know how you get on with it and what benefits you experience by commenting below 🙂