Breathing is one of the most powerful techniques we have for dealing with stress and pain. Yet, it is often the most overlooked. Conceptualizing the inhalation of healing energy and the exhalation of negative energy can be a powerful mindset tool. Breath is the one thing that fully connects the mind to the body. Which is why conscious breath work benefits both the physical and mental planes. In fact, there is research to support that deep breathing creates relaxing chemicals that calm the body and reduce stress and pain.

Breathing exercises have been shown to activate the parasympathetic nervous system, increasing respiratory and physical strength while stimulating the immune system.

What does this mean for pain management?

As infants, our breathing encompasses our entire belly. This belly breathing disappears as we age, lending to a more shallow and short breath span mainly focused on the upper chest. This type of breathing lacks life and vitality. Deeper breath work allows the mind to reduce pain by triggering stress reducing neurotransmitters.

The first step in activating breath for pain management is getting the body into a state of relaxation. This state will allow for deeper receptivity and results. Many chronic pain sufferers will admit that the deeper the pain, the higher the stress level and the higher the stress level, the harder it is to control the pain. Therefore, bringing down the stress level is is the first step.

Lowering Stress Levels through Breath

To begin the process, start to deepen your breath. Adding a few physical cues to your breath can really help to emphasize the inhale and exhale. On your inhale, try gently lifting the shoulders towards your ears. On your exhale, relax the shoulders and push your shoulder blades towards one another.

Next, start to draw the breath out. Try breathing in through your nose to a count of 4, holding the breath at the top of your inhale for one second and then breathing out through your nose for a count of 4. Focus on visualizing the air going into your body. First picture your chest rising, your ribs expanding and finally your belly filling up. On your exhale, imagine the belly dropping, the ribs constricting and the chest deflating. This visualization can be very powerful and impactful in slowing down the breath.

Another technique that can be very useful to bring down stress quickly is to just focus on deep breaths while you count to 10. This type of breath work reassigns your focus quickly and brings you to the present, eliminating the fight or flight response that accompanies high stress.

The last technique, which is especially impactful for pain relief, is called Vagal Tone Stimulation. This type of breathing stimulates the Vagus nerve which stems from the brain to every major organ in the body. For this type of breath, start by taking a deep breath in through the nose and holding for one second, without exhaling, take in another breath, pause and another, hold all the breath in for 5-7 seconds. Slowly exhale all of the breath, taking 6-8 seconds to fully release the breath. To complete the exercise, take 7 of these breath cycles.

These techniques are great to have in your pain management toolbox and also for anytime you are feeling an elevated amount of stress. For more information on breath work or a pain relief treatment plan, please don’t hesitate to reach out, we are happy to help!