Deep Breathing

Deep Breathing has been used for centuries as a method of reducing pain, tension, stress and relaxing the body. Buddha practiced controlled, mindfulness breathing on his journey to enlightenment. Anapansati, or the mindfulness of breathing, is considered by Buddhists the quintessential form of meditation. Pranayama, or yogic breathing, has been practiced by yogis for millennia, and was first written about in the Bhadgavad-Gita, around 500 BC. Women throughout history have focused on their breath to ease the pain of labor and childbirth. Research and multiple patient studies prove that deep breathing is effective for pain and stress relief. It would seem intuitive that we would utilize such a basic and cost-free tool to reduce both our physical and mental suffering; however, most people fail to take advantage of this simple and accessible resource available at any time and place.

Deep breathing exercises and skills can be taught and mastered, often in conjunction with other relaxation techniques, such as Mindfulness, meditation and progressive muscle relaxation. Often, all it takes are a few coaching sessions, working with a trained professional to make a significant difference. Then it takes patience and practice on the part of the participant. Most breathing exercises require only that the participant wear comfortable clothing and get into a comfortable position with few distractions. Here is an example of a breathing exercise:

Breathing exercise

Sit upright comfortably. Put one hand on your chest and one on your belly. When you breathe, fully expand and empty both your chest and your belly. Feel this with your hands.

Breathe in slowly, through your nostrils, to a count of four

1-2-3-4

Exhale slowly, through your mouth, to a count of four

Say the word RELAX

Breathe in slowly, through your nostrils, to a count of five

1-2-3-4-5

Exhale slowly, through your mouth, to a count of five

Say the word PEACE

Breathe in slowly, through your nostrils, to a count of six

1-2-3-4-5-6

Exhale slowly, through your mouth, to a count of six

Say the word RELAX

Breathe in slowly, through your nostrils, to a count of seven

1-2-3-4-5-6 -7

Exhale slowly, through your mouth, to a count of seven

Say the word PEACE

Continue to increase the inhale/exhale count as is comfortable for you. There is no stress, no competition. Only what you can do peacefully.

Continue for at least 5 minutes or up to 10 minutes.

To schedule an appointment for Deep Breathing Training, please call 757-596-1900 or click here to self-schedule. You do not have to be an Orthopaedic or Interventional Pain Management patient at OSC to schedule a consultation with Dr. Martin.