Breathing Tips for Pain and Stress Relief

Have you put much thought into the way you breathe? Chances are you probably haven’t, because the process of breathing is  controlled by parts of your brain that function automatically. Breathing is arguably one of the most important functions your body does for you because it’s the first step to getting oxygen to the rest of your body! 

A common issue when it comes to breathing, especially during times of stress and pain, is shallow breathing. Rather than fully expanding the chest and drawing air into the deepest parts of the lungs, shallow breathers tend to trap air in their upper chest. This results in less oxygen delivery, which not only decreases performance but also further stresses the body and activates the “fight or flight” response. Additionally, it may cause the smaller breathing muscles located around the shoulders, chest, and neck to become overworked, potentially leading to tension and pain. This can turn into a vicious cycle, especially if you are already experiencing stress or pain at baseline. 

Deep breathing activates the “rest and digest” system and will help you bring air all the way down into your lungs, delivering it to areas that are best at exchanging oxygen. The diaphragm muscle, when properly activated, helps to expand the chest as you take a deep breath in, making more room for air to enter. Greater oxygen consumption in the lungs will result in more oxygen making its way throughout the body to promote muscle recovery, heart health, digestion, mental clarity, and pain reduction.

Physical therapists are trained in providing interventions to improve pain and function and can help you identify the neuromuscular, musculoskeletal, or lifestyle factors that may be preventing you from functioning optimally. The following exercises encourage healthy breathing patterns. Give them a try so you are prepared the next time you start experiencing pain, stress, or anxiety!

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Exercises: 

Belly Breathing 

1) Lie on your back with your knees bent

2) Place one hand over your chest and the other hand across your stomach

3) Take a deep breath in through your nose, trying to make the hand on your stomach elevate and the hand on your chest stay relatively still

4) Exhale slowly through your mouth

5) Repeat for 15-20 breaths then try it seated in a chair

5 Finger Breathing 

1) Sit comfortably and hold one hand in front of you with your fingers spread

2) Using the index finger of your opposite hand, trace along the outline of your fingers, inhaling deeply as you trace up the finger and exhaling as you trace down the finger

3) Make sure you breathe slowly, dedicating one full breath to each finger

Sidelying Open Book with Deep Breath

1) Lie on your side with your knees bent and your arms straight on the ground together

2) Take a deep breath in through your nose as you lift your top arm away from the bottom arm, toward the floor on the other side, rotating your trunk at the same time as if you are creating the shape of a book opening or a rainbow arching

3) Exhale through your mouth as you return to the starting position, making your breath last the entire duration of the movement

4) Repeat for a total of 10 breaths on each side

Contact Us: If you struggle with pain in your upper back and neck, rib cage, or shoulders, physical therapy can help. Please contact the experienced physical therapists at Dynamic Physical Therapy – Chicago and Follow and Like us on Instagram and Facebook.  Also, subscribe to our You Tube Channel for the above exercises and many more! Please call (312) 643-1555 or email [email protected] with any questions or to schedule your consultation today.