Inhale, exhale…
You probably don’t really think about breathing very much.
It doesn’t require any effort, right?
But did you know there’s such a thing as proper breathing?
The correct way to breathe is called belly breathing, also known as diaphragmatic breathing or deep breathing.
Deep breathing manipulates our breath movement and causes a positive physiological response within our bodies.
It lowers heart rate and blood pressure.
Also, it improves deep sleep. This causes an increase in parasympathetic activity, which is required for healing.
On the contrary, shallow breaths often lead to aches and pain that go on to become chronic.
It even impacts movement.
If taking a deep breath is difficult or uncomfortable, you’re most likely making a common error.
Learn how to correct it and relieve pain simply by breathing.
Diaphragmatic Breathing
This type of breathing is distinguished by stomach expansion rather than chest expansion and is thought to be a healthier and more complete way of ingesting oxygen.
Deep breathing reduces blood pressure and slows your heartbeat.
It reduces the ‘fight or flight’ response and, according to research, stimulates the vagus nerve as well. This contributes to even more stress reduction.
Benefits of proper breathing
Learning to breathe better can pay off in many ways. It can:
- Relieve pain
- Decrease stress
- Improve athletic performance
- Improve concentration
- Improve digestion
- Correct posture
How to breathe deeply
Learning to breathe diaphragmatically requires practice, concentration, and awareness of your body.
One thing that is common for all the breathing techniques out there is our focus on breathing.
We have to be conscious of breathing.
Inhale through your belly. As you breathe in, your belly should expand and your lungs should expand.
This draws oxygen all the way down into the bottom of your lungs.
As you exhale, your stomach will return to its normal position and your rib cage will contract.
The diaphragm muscle is used to ensure that you get the right amount of air.
To begin, diaphragmatic breathing should be practiced for 5-10 minutes three to four times per day. Once you are comfortable, you can gradually increase the amount of time.
The Impact on Chronic Pain
Chronic pain responds exceptionally well to diaphragmatic breathing.
Deep breathing has a significant effect on relaxing the muscles that tense up as a result of pain, exacerbating the pain even more.
Individuals who have tense muscles and are anxious are known to breathe through their chest.
This type of breathing will disrupt the balance of oxygen and carbon dioxide, which is necessary for relaxation.
Breathing patterns have a significant impact on autonomic and pain processing.[1]
Breathing can actually help regulate the heart rate and blood pressure, which in turn helps control the brain’s pain response.
Conclusion
It may take some time to retrain your body to breathe properly.
Spend some time each day doing deep breathing or simply slowing down and focusing on your breathing.
Some people will notice the benefits of diaphragmatic breathing fairly quickly. Others will take their time and gradually notice the difference.
You’ll probably notice an increase in your energy levels, less stress, improved focus, a happier mood, and even relief from neck pain or headaches.
References
[1] The Effect of Deep and Slow Breathing on Pain Perception, Autonomic Activity, and Mood Processing