Breathing and Chronic Pain

Living with chronic pain can be challenging and stressful. There is evidence to suggest that whilst we may not be able to eliminate pain completely, deep breathing helps stimulate the parasympathetic nervous bringing about a state of relaxation and calm which helps reduce pain levels.

Breathing is a key function of the human body, and it is essential for our survival. Deep breathing has been shown to lower stress and anxiety, stabilise blood pressure, eliminate toxins, improve memory and concentration, enhance mood, increase energy, improve digestion, and decrease chronic pain.

Here are some breathing techniques to get you started:

Diaphragmatic Breathing

Diaphragmatic breathing is a form of breathing that involves deeply breathing into the lungs and diaphragm.

How to practise Diaphragmatic Breathing:

1. Find a quiet place free of distractions and sit comfortably.
2. Take a few slow breaths to relax your head, neck, and shoulders.
3. Place one hand on the upper chest and the other hand just below the rib cage.
4. Take a deep breath through your nose as you count to three. Notice your hand under your rib cage moving as your abdomen rises and pushes out. The hand on your upper chest remains relatively still.
5. Breath out slowly as to count to three. Tighten your abdominal muscles, drawing in your navel to spine as your abdomen flattens.

Practice…………practice………. practice……….

Once you get the hang of diaphragmatic breathing your can then apply this technique to Square or Box Breathing to deepen your breathing practice.

Square / Box Breathing

The technique of ‘Square Breathing’ involves visualising your breath as a side of a square as you move around the image of the square.

1. Begin by slowly exhaling completely
2. Inhale slowly to the count of 4
3. At the end of the inhale, hold your breath to the count of 4
4. Exhale slowly to the count of 4
5. At the end of the exhale, hold your breath to the count of 4

The next time you find yourself stressed, overwhelmed, anxious or in pain take a few minutes to practice ‘Square Breathing.’ Remember JUST BREATH.