3 Breathing Techniques for Pain Management

How to manage pain with breathing techniques

Friday, 16th July 2021

Though popping in OTC pills seems an easy option for pain management for many, doing it daily may lead to other health issues. Thus, for daily pain management, breathing exercises could be an ideal natural remedy.

Apart from mental stress relief, breathing exercises can also release muscular tensions and relax your muscles. The pain and stiffness around the painful zones may ease out with regular breathing exercises. Blood circulation in the problem zones increases with the daily practice of breathing techniques and that paves the way for recovery in the long run.

Here are 3 major types of breathing exercises/techniques that might be of help. Read on:

Equal Breathing Technique

The technique of Equal breathing also referred to as Sama Vritti is an easy breathing technique that employs a controlled breathing pattern for maximum results. Equal length of breaths is the key part of equal breathing. It calms your mind down, relieves stress, reduces blood pressure, and even releases muscular tension.

Here’s how you should do it:

1. Sit in padmasana pose
2. Shut down your eyes
3. Slowly inhale and exhale to calm down
4. Pause for a couple of seconds to let the air stay back in your lungs
5. Exhale through the nostrils. Repeat the exercise for 5-10 counts

Also Read: Yoga for Beginners: The Right Way to Start Your Yoga Journey.

Diaphragmatic Breathing

Diaphragmatic Breathing is also referred to as abdominal breathing or belly breathing. For this breathing pattern, you’ll actually make use of your ab muscles, stomach, and your diaphragm. This breathing exercise lowers rapid heart rate, lowers blood pressure, and even reduces muscular tension. It can also help in the management of health issues like anxiety and depression and IBS.

Here’s how you should do it:

1. Lie supine and use a pillow underneath your head and your knees
2. Try to relax the shoulder muscles
3. Rest one of your hands over your naval button and another over your chest
4. Practice a 2-secs inhalation through your nostril and try to feel the movement of air through the nasal corridor

4-7-8 Breathing Pattern

The 4-7-8 technique of breathing also referred to as the relaxing technique of breathing involves 4 seconds of inhalation, 7 seconds of holding breath, and exhalation of 8 seconds. This trick offers mental relaxation and stress relief, cures insomnia, and also helps in pain management.

Here’s how you should do it:

1. Sit down on a chair and place your hands over your abdomen
2. Inhale the air and exhale air while making sure your primary muscles of breathing are put to work
3. Now inhale through your nostrils for 4 seconds, hold your breath up to 7 seconds and next exhale for as much as 8 seconds.

The News Talkie Bureau

Source:

Timesofindia Indiatimes