How to Manage Pain Through Breathing

Pain management can be a tricky matter. There are many different types of pain, and many causes of those types of pain. In addition, there are various schools of thought regarding medication and pain management. For some, medication is not an option due to circumstance, cost or allergies. Regardless, there is an alternative to traditional medication that can help take the edge off various types of pain, and may be used at almost any time by almost anyone.

Difficulty: Easy

Instructions

1. Position yourself in the most comfortable and relaxing seated position possible. This procedure may be done while lying down or standing, but it is most effective, safe and simple to do while comfortably seated. Position your body so your diaphragm can be fully filled with oxygen.

2. Close your eyes. It is easier to focus on relaxing and this breathing technique when there are no visual distractions. Clear your mind of all thoughts but those focused on relaxing and using this breathing technique.

3. Inhale very slowly and deeply through your nose. Try to fill your diaphragm. Place your hand over your lower abdomen where your diaphragm is located, if you need to in order to monitor whether you are filling it or not. If you can only fill your lungs, it is OK. The most important part of this step is to slowly intake a large quantity of oxygen.

4. Hold the oxygen you have inhaled for three seconds.

5. Exhale the oxygen very slowly and methodically through tightly pursed lips. The pursing action should not tighten the muscles of your mouth, but should form the tiniest of openings for the oxygen to pass through. As you slowly push the oxygen out, concentrate on relaxing all of the muscles in your body, particularly those located in the painful area of your body.

6. Repeat this process several times in a row--more if needed. Once the pain is relieved or at a manageable level, you may resume your normal breathing pattern.

Tips & Warnings

• This procedure may also be used for relieving stress and anxiety.
• This breathing technique can be adapted for discreet use at the office and during meetings in which you do not have to stand or talk a great deal. For those purposes, your eyes will need to remain open, and you will need to keep your mouth in a normal shape while you discreetly and slowly exhale.
• If you become light-headed, stop immediately and resume normal breathing. If done correctly this procedure should not cause a feeling of being light-headed.
• Do not do this procedure while driving, operating heavy equipment or during any other circumstance in which your focus needs to be completely on something other than this breathing technique. If you are in pain while driving pull over and park before attempting this breathing technique.

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