Doctors and especially holistic practitioners have found that a well-rounded approach is the most effective method in managing chronic pain.
This includes using natural remedies such as garlic and turmeric as anti-inflammatories along with mind-body practices like yoga and meditation and strength building exercises. Warm baths, massage, acupuncture, and taking frequent rests throughout the day can help to effectively manage pain.
It is found that eating a diet of mostly vegetables, whole grains, nuts, and fruits and eliminating or reducing sugar intake helps to keep inflammation down to keep pain to a minimum, and supports a stronger body and immune system.
Natural remedies also involve practices such as deep breathing, which is a very simple and easy habit to get into and one that can be easily incorporated into a well-rounded pain management plan.
Deep Breathing Exercises For Pain
There are a few different breathing exercises for chronic pain, but the first thing you want to do is be aware of your natural way you breathing.
Place your hand on your abdomen and breathe naturally. If nothing is happening with your abdomen then place your hand on your chest. If your chest is moving up and down then you are shallow breathing.
Deep breathing is breathing from your diaphragm. This is what makes your abdomen go up and down. Get in the habit of diaphragm breathing by doing so every day.
Deep Breathing Exercise #1
- Lie down on the floor and point your toes up toward the sky.
- Press your shoulders down and your heels down and at the same time press your back, butt, and thighs in to the floor.
- Breathe in through your nose, hold for ½ a second, and then breathe out through your mouth. Repeat at least ten times.
This exercise will help alleviate stress you and help get toxins out of your body. If you have a hard time lowering yourself to the ground then ask for help or use stable furniture as a prop. It is important that you lie on a hard surface.
You can also do these exercises on a couch or the bed, but they are much more effective if you lie on the carpet or a mat. The hard surface is part of what helps you breathe better.
Deep Breathing Exercise #2
This exercise requires a chair that supports your whole body, including a wide seat, a tall back that supports your head and a design that allows your feet to be firmly planted on the ground. Any large office chair will do, but you can also buy a high back dining armchair as well. You can call it your breathing chair.
- Sit in such a chair with your arms resting on both sides and a tall back that can support your head.
- Scoot your butt to the back of the chair and make sure your head and arms are supported.
- Look straight ahead of you and keep your feet flat on the ground.
- Press your whole body into the chair and press your feet into the ground.
- Relax at the same time. Make sure your arms are well supported on the armrests.
- Close your eyes and inhale slowly through your nose to the count of about 4 seconds, making sure you’re breathing in from your diaphragm and abdomen and at the same time raise your hands above your head.
- Hold your breath to the count of two and exhale though your mouth to the count of ten and at the same time bring your arms back down to the armrest.
Deep Breathing Exercise #3
Wherever you are, wherever you go you can take this exercise with you and keep doing it as much as you like, with some breaks in between. This breathing exercise is for when you are either very stressed or start feeling pain.
- When possible choose a place that has the freshest air possible.
- Breathe in through your nose and imagine a picture that means life to you whether it be an ocean, a tree, or your child, it does not matter just picture it as you are inhaling deeply through your nose hold the fresh air for a second.
- Exhale through your mouth and as you exhale through your mouth and imagine tiny particles releasing back into the air. You can pick any color you want the particles to be.
- As you exhale, the particles represent the pain, the toxins, and any negativity being released out of you.
Making Deep Breathing A Habit
Deep breathe up to six times a day breaking it up from the early morning until the end of the day. The exercises mentioned above can be incorporated into your six daily deep breathing moments. You can choose which ones you want to do.
You can also do the simple 4:7:8 deep breathing routine anytime and anywhere throughout the day, and especially during times of stress and increased pain.
Learn them all and rotate them around and soon deep breathing can become a reflex for you that will seamlessly flow into your daily routine.
Let deep breathing help you get your life back.