Chronic pain can be a challenging experience that affects many people. While there are a variety of treatments available, breathing exercises can be a helpful addition to pain management strategies.
With the serious problems stemming from the opioid epidemic, doctors and patients are increasingly looking for safer alternatives to prescribing pharmaceuticals for pain management. Breathwork has the potential to be the answer for some. Multiple studies have found that slow, deep breathing could reduce the perception of chronic pain or help patients better cope with physical discomfort. The pain pathway is mediated by norepinephrine, therefore if we can balance cortisol and decrease inflammation, the perception of pain can also decrease.
By regulating your breath, you can activate your body's relaxation response and reduce pain sensations. In this post, we'll explore some breathing exercises that can help manage chronic pain.
Abdominal Breathing
Abdominal breathing, also known as diaphragmatic breathing, is a technique that involves breathing deeply into the belly rather than shallowly into the chest. This type of breathing can help reduce tension in the muscles and promote relaxation, which can help alleviate chronic pain. To practice abdominal breathing, sit or lie down in a comfortable position and place one hand on your belly and the other on your chest. Take a slow, deep breath through your nose, feeling your belly expand as you inhale. Hold your breath for a few seconds, then exhale slowly through your mouth, feeling your belly contract as you exhale. Repeat for several minutes.
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing each muscle group in your body. This can help reduce tension and promote relaxation, which can help alleviate chronic pain. To practice progressive muscle relaxation, sit or lie down in a comfortable position and tense the muscles in your feet for a few seconds, then relax them. Move on to your calf muscles, then your thighs, and continue up your body until you reach your face. As you tense each muscle group, take a slow, deep breath in, and as you relax each muscle group, exhale slowly through your mouth.
Visualization Breathing
Visualization breathing involves imagining a calming and peaceful scene while practicing deep breathing. This can help reduce anxiety and promote relaxation, which can help alleviate chronic pain. To practice visualization breathing, sit or lie down in a comfortable position and close your eyes. Imagine a calming and peaceful scene, such as a beach or a forest. Take slow, deep breaths as you visualize the scene and try to focus on the details.
Box Breathing
Box breathing is a technique that involves breathing in for a count of four, holding your breath for a count of four, exhaling for a count of four, and holding your breath for a count of four. This type of breathing can help reduce stress and promote relaxation, which can help alleviate chronic pain. To practice box breathing, sit or lie down in a comfortable position and inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four. Repeat for several minutes.
In conclusion, breathing exercises can be a helpful addition to chronic pain management strategies. Try incorporating abdominal breathing, progressive muscle relaxation, visualization breathing, or box breathing into your daily routine to help manage your chronic pain. As always, it's important to speak with a healthcare professional if you are experiencing persistent or severe pain.