How to Use Breathwork for Chronic Pain | Focus on the Body

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Living with Chronic Pain

Living with chronic pain is frustrating and it’s safe to say that not all pain is created equal. Pain can bring on physical and emotional reactions that may leave you feeling unmotivated or worse, depressed. Pain is a very personal feeling and is often triggered when we have an emotional reaction to it. Although I don’t have a permanent fix, did you know breathwork can help?

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How to Use Breathwork for Chronic Pain

Focusing on the Breath

Have you ever taken a yoga class? It’s okay if you haven’t, but most classes start with grounding the body and taking deep breaths. Breathwork in yoga is called Pranayama, which is the Sanskrit word for “the practice of harnessing the life force associated with the breath for optimal health of the body and mind.” 

Focusing on the breath allows you to connect with your body. It allows the parasympathetic nervous system to kick in, which allows the body to relax. It puts you into “rest and digest” mode. Chronic pain has no cure, but keeping the body relaxed can keep the pain low and manageable.

Diaphragmatic Breathing

According to Medical News Today, diaphragmatic breathing can help lessen chronic pain. It is known as “belly breathing” and is accessible to anyone. To practice it, fully engage the stomach, diaphragm, and abdominal muscles. Diaphragmatic breathing allows you to get deeper breaths, reducing stress in the body and bringing on a relaxing feeling. 

The easiest way to do this is by laying down, with your head resting on a pillow. Place one hand on the middle of the upper chest and the other hand on the stomach just below the ribcage. Inhale slowly in through the nose, filling your stomach with air. To exhale, tighten the abdominal muscles and exhale the breath through pursed lips, allowing the stomach to empty. 

Do this for 5-10 minutes to start, but stay with it as long as you wish. 

There is No Right or Wrong When it Comes to Chronic Pain

Although there is no right or wrong way to treat chronic pain, adding breathwork can definitely help. The goal is to keep the body out of fight or flight mode as much as possible and breathing deeply can help that. In today’s society many people live on adrenaline and that is not helping our pain response. 

Even if you cannot get on board with specific breath techniques, take a pause when pain comes on. Just taking a few deep breaths can help. Make sure you find a quiet space for yourself to give yourself the attention you need. Be fully present and take care of you. That is a gift we can give to ourselves. Pain is hard. Don’t be hard on yourself.

I have been there and I am here to help. We can heal through one another when we share our stories and support one another. I would love to hear your story. Reach out if you need support. 

You’re doing amazing my friend. I see you.

Namaste.