Breathing Exercises
Using breath to manage pain and stress
Why Breathing Matters
Breathing is something we do automatically, but how we breathe can significantly affect pain and stress. Slow, deep breathing activates the body's relaxation response, reduces muscle tension, and can influence pain perception. Breathing exercises are free, portable, and can be done anywhere.1
How It Helps Pain2
- Activates parasympathetic nervous system
- Reduces stress hormones
- Relaxes tense muscles
- Shifts attention from pain
- Reduces anxiety about pain
- May reduce pain intensity
Diaphragmatic Breathing3
- Sit or lie comfortably
- Place one hand on chest, one on belly
- Breathe in slowly through nose
- Let belly rise (not chest)
- Exhale slowly through mouth
- Belly falls as you exhale
- Practice 5-10 minutes daily
4-7-8 Breathing
- Inhale through nose for 4 counts
- Hold breath for 7 counts
- Exhale through mouth for 8 counts
- Repeat 3-4 times
- Good for relaxation and sleep
Box Breathing
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold for 4 counts
- Repeat several times
Paced Breathing
- Slow breathing to 5-6 breaths per minute
- Normal is 12-20 breaths per minute
- Activates relaxation response
- Use timer or counting
Tips for Practice
- Start with 5 minutes daily
- Practice when relatively calm first
- Then use during pain or stress
- Set reminders to practice
- Apps can guide you
- Combine with relaxation music
When to Use
- Pain flares
- Before stressful situations
- During procedures
- Before sleep
- Anytime you feel tense
- Regular daily practice
Common Mistakes
- Breathing too fast
- Shallow chest breathing
- Tensing while breathing
- Forcing or straining
- Only using during crisis
References
- Busch V, Magerl W, Kern U, et al. The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing. Pain Med. 2012;13(2):215-228.
- Zautra AJ, Fasman R, Davis MC, Craig AD. The effects of slow breathing on affective responses to pain stimuli. Pain. 2010;149(1):12-18.
- Ma X, Yue ZQ, Gong ZQ, et al. The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Front Psychol. 2017;8:874.