DISABILITY & RESILIENCE, AND THE FUTURE OF HUMAN POTENTIAL
"BODY AWARENESS - MENTAL HEALTH - EMOTIONAL INTELLIGENCE "
This is more than a website - it’s a movement.
I explore scoliosis, chronic pain, disability, and inclusion through lived experience and neuroscience.
Redefining Disability. Reclaiming Strength. Rewriting the Story.
Discover strong and powerful 1 minute stress away practise while dealing with chronic pain
Life is stressful. We all know that. No matter how much we meditate, take vacations, or try to relax, stress finds its way in-how to catch on us. Often when we least expect it. We have all experienced that. Right? No red flag, no warnings, nothing..and here we go..Something unexpected happens what has a power to throw us out of the boat right away! So, how do we cope or deal with "a state of stress"?
1. IS THERE A LINK BETWEEN MINDFULNESS AND CHRONIC PAIN?
Living with chronic pain affects every layer of life-from physical function to emotional resilience. It is not a feeling, it is a full body experience. While conventional treatments often focus on the body, mindfulness invites us to engage the mind in healing. Recent studies and personal journeys of many other people than myself suggest a meaningful link between being present and reducing pain-related suffering. In this article, we explore how mindfulness might help reframe the way pain is felt and lived.
Years ago, in the midst of relentless musculoskeletal pain, fatigue, and anxiety, I was searching for ways to ease my body’s overwhelmed stress responses, I stumbled upon Sean Fargo and his Mindfulness exercises. I think I purchased some of his courses, and my angle of perspective changed. Now, years later, Sean is the absolute gold standard for mindfulness training and coaching. Why am I talking about this?
Well, he is one of two or three master-teachers whom I always come back to when I need support. Going through Mindfulness exercises worksheets from his course some years ago, I'm sharing some of his powerful techniques with you.
Each of us has its own story and pain, but I wholeheartedly believe that sharing is caring. Let's dive into it!
2. FOUR WAYS TO USE THE BREATH TO REDUCE STRESS
Stress is not just feeling, it’s a full-body experience. For those living with chronic pain, stress can quietly amplify symptoms, tighten muscles, cloud thinking, and stir up a sense of helplessness. But it doesn’t have to stay that way. By learning to recognize how stress moves through the body and discovering simple, accessible ways to release it, we create room for ease, clarity, and resilience to return.
Below are four gentle, proven ways to soften the grip of stress, each one a small invitation back to balance.
Extended Exhale Breathing – Inhale for a count of 4, exhale for a count of 6. This activates the parasympathetic nervous system, signaling safety and relaxation.
Belly Breathing – Place a hand on your belly and breathe deeply, feeling your abdomen rise and fall. This reduces tension and shifts you out of fight-or-flight mode.
Mindful Sighing – Take a deep breath in, then release it with a long sigh. This physically signals to the brain that it’s safe to let go.
Tuning into Body Sensations – Instead of resisting stress, bring gentle awareness to where you feel it most in your body. With each breath, invite softness and ease into that space.
3. FASTEST WAY TO REDUCE STRESS
Sometimes, the simplest practices are the most powerful. And sometimes, all it takes is one mindful breath to reset our entire nervous system. I learned a variety of breathing techniques over the years. This is the basic one. It’s called the physiological sigh, and it’s one of the fastest ways to reduce stress immediately. Let's do it together:
4. PHYSIOLOGICAL SIGH
Find a minute and a place just for yourself
You can close your eyes or keep them open, whatever is better for you
Take a deep inhale through your nose
Just before you finish, take a second, short inhale to fully expand your lungs
Slowly exhale through your mouth until your lungs feel like completely empty
Make a sound "ssssss" if you feel like, and release that stressful factor out of your precious system
Open your eyes, shake your body a bit and you are ready to go
Repeat the process a couple of times if you need so
In some situations, one sigh is not enough
This technique activates your body’s natural ability to release stress. It’s fast, simple, and always available to you-whether you’re in a difficult conversation, about to give a talk, or simply feeling overwhelmed by life’s pressures.
5. WHOM, IS IT FOR?
It is really for everyone in need. These simple tools should be taught at school as a basic breathing technique. However, if you’re supporting others, whether as a therapist, coach, counselor, or healer-you know how crucial it is to have simple, accessible tools to help people manage stress in the moment.
6. YOUR BODY IS NOT YOUR ENEMY
Your body is not your enemy. It’s always working to keep you safe. The simple act of treating yourself with kindness and compassion-can shift everything. If you’re feeling stressed today, you’re not alone.Try this today, and if it resonates, share it with someone who might need it.
7. A GENTLE REMINDER FROM THE AUTHOR
"Mindfulness may not erase pain, but it can soften its edges and bring us back to ourselves."
Susanne van de Munt Dis
✔️ Trauma-informed | ✔️ Lived Experience | ✔️ Medical + Emotional Intelligence
This project is shaped by lived experience and sustained by your support. Every book purchased and service booked contributes to a mission led by a coach living with physical disability. Your support helps amplify a message built from resilience, compassion, and shared healing.
Thank you.
Susanne van de Munt
My mission is simple:
To shift the global mindset from seeing disability as a deficit to recognizing it as a source of innovation, leadership, and human evolution.
The information provided on this website is for educational and informational purposes only and does not constitute medical advice or a substitute for professional healthcare. Individuals are strongly encouraged to consult with a qualified healthcare provider before undertaking any exercise regimen, nutritional changes, or treatment for scoliosis or chronic pain. Proper medical evaluation and guidance are essential to ensure safety and effectiveness.
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Susanne van de Munt Dis