Diaphragmatic Breathing Techniques for Pain Management

Daily stress and tension can often go unnoticed, but can have a huge effect on the body. Maybe even as you’re reading this now on your smartphone or computer, you notice that you have tension in your neck or shoulders. It’s easy to get caught up in our busy lives, but ignoring the effects of stress in the body can lead to strained muscles, or aggravate chronic injuries. How can you learn to manage tension?  

Breathing techniques can help alleviate pain and improve overall well-being by expelling stress and tension from the body. One such technique is diaphragmatic breathing, which involves using the diaphragm, a muscle located between the chest and abdomen, to take deep breaths. Also known as “belly breathing,” achieve this technique by taking big breaths into the belly, rather than the chest, and fully contracting the belly when you exhale. Here are some ways that breathing techniques can help you manage pain and lead a healthier lifestyle: 

Improve Core Strength

Diaphragmatic breathing can help to increase core strength by engaging multiple muscles starting from the diaphragm to the pelvic floor. Proper activation of these muscles can prevent issues related to overuse and pressure, such as low back pain, hernias, and diastasis recti in women who are pregnant or postpartum. To improve core stability, it's important to coordinate breath with abdominal activation during daily activities such as lifting things off the floor or squatting.

Try this breathing exercise for core strength: Abdominal Brace with Breath

Reduce Tension

Diaphragmatic breathing can help to stimulate the nervous system and reduce neuromuscular tension, which is commonly associated with neck pain and chronic headaches. By connecting with the vagus nerve, heart, and gastrointestinal system, breathing techniques can improve heart and lung function, digestion, and reduce heart rate and blood pressure. This can help the body transition from a fight or flight response to a rest and digest state, which is essential for healing and pain management. 

Try this exercise to reduce tension: Upper Trap Stretch with Dynamic Breathing

Work on Mind and Body

Finally, breathing techniques can help to alleviate pain by working on both the mind and body simultaneously. A stressed-out mind and body can hinder recovery and exacerbate pain, so it's essential to learn how to relax the nervous system and promote healing. Breathing techniques can be used throughout the day to help manage stress and pain. By reducing stress in the body and increasing oxygen to the brain and tissues, breathing techniques can improve immune function and support recovery.

Try this breathing exercise to promote overall health: Dirgha Yoga Breath

Diaphragmatic breathing and other breathing techniques can be powerful tools for pain management. By improving core strength, reducing neuromuscular tension, and working on the mind and body simultaneously, breathing techniques can help to alleviate pain and improve overall well-being. 

Are you interested in learning more about diaphragmatic breathing and other pain management techniques? Book a discovery session with Restore Physical Therapy today!