Breathe: Reducing Pain

What could be simpler than Breathing?  Focused breathing dramatically influences how the mind and body perceive pain.  Recent studies show that slow deep breathing gas an analgesic effect, significantly reducing the intensity of pain (Pain 2010; Epub).

Breathing exercises lower stress and accompanying muscle tension, common factors that contribute to pain.  In addition, focused breathing usually emphasizes use of the diaphragm rather than chest muscles.  This corrects improper breathing techniques that are sometimes responsible for chronic neck pain (Cephalalgia 2009; 29:701-10).

Not only are they effective, but breathing exercises also have the advantages of being simple to learn, even by individuals in very poor health (J Adv Nurs 2006;54:710-21).  Breathing exercises are also a perfect mind-body technique for the very young (Clin Ther 2009;31:S77-S103).

The most common technique used in many wellness centers is through deep breathing. When we breathe deeply, the lungs are being exercised to expand to its maximum capacity. When we deep breathe, our attention is focused towards the breathing. When the attention is focused on the breathing, the person is able to relax. Once breathing is controlled, all other responses are controlled too. The heart doesn’t have to pump more blood to deliver oxygen because it is already sufficient. When the heart isn’t increasing in activity, the blood pressure drops as well.

Breathing exercises are a proven strategy for combating a scorching spirit.  When you feel tension beginning to mount, breath deeply and slowly from the diaphragm.  This process of breathing in and out should take 10 seconds or more.  Picture your breath coming up from the stomach, and fell your abdomen extend.  In contrast, breathing from your chest won’t relax you.

You can sit comfortably legs uncrossed, and eyes closed. We should focus our attention on our breathing.  You will feel how first a few deep breaths clear your minds. We usually block our pain all the time.  We need to make the effort to relax our muscles and joints.  Just stop blocking the pain.

Any pain always creates tension in our body. When you experience pain, you hold breath and tense up. However, tension in turn creates pain.

The benefits of deep breathing are:

  • Deep breathing releases endorphins – the body’s own painkillers, into the system. This can help relieve headaches, sleeplessness, backaches and other stress related aches and pains.
  • Deep breathing helps you to keep focus better when you feel overwhelmed
  • Deep breathing helps to clear and focus the mind
  • Deep breathing increases your energy level
  • Deep breathing strengthens weak abdominal and intestinal muscles
  • Deep breathing improves blood circulation
  • Breathe deeply. Relax.  Focus on your breathe.  Let pain to leave you.

Breathing exercises: