Living with chronic pain is exhausting. Pain makes it feel like there is something dangerously wrong in the body, so keeps your body stuck in a state of tension. Your nervous system is built to protect you, however when it is running at high alert for a long period of time, your brain can eventually begin to amplify your pain.
One simple and effective tool for managing chronic pain is relaxation breathing. It does not automatically remove pain, but it can help calm your nervous system, reduce muscle tension, and improve your ability to move through the day feeling more at ease.
How Stress Affects Chronic Pain
Stress does not always cause chronic pain, but it usually makes pain worse. When you are under stress:
- Muscles tighten without you noticing
- Breathing becomes shallow or rushed
- You may hold your breath without realizing it
- Small frustrations feel overwhelming
Perhaps you are annoyed at a loved one or feel irritated by tasks. Your subconscious senses this as danger and you start to breathe shallow breaths, or even hold your breath. This starts a release of stress chemicals that we need if there is an emergency. Your nervous system does not know the difference between daily frustration and real physical threat. An argument with your spouse can make your body feel like you are about to be attacked by a lion. Unfortunately, sometimes the brain gets these signals mixed up and instead of feeling upset emotions, we feel physical pain. We sense danger, and feel more pain. We call this the “Fear-Pain Cycle”. Counseling for Chronic Pain can help you learn breathing and relaxation techniques to help interrupt this cycle.
Why Breathing Makes a Difference
Most of what your brain does happens automatically. The stress response turns on without permission. The good news is that there is one powerful way to turn it down: changing how you breathe.
Slow, deep breathing sends your brain a clear message that you are safe. Over time, this helps your nervous system regulate instead of staying on high alert. For people living with chronic pain, this can reduce tension, improve mood, and decrease pain. Chronic Pain Therapy helps you to consciously change how you are physically reacting to stress so that your body is not always in a state of high alert. The good thing is there is a simple breathing exercise that you can start using today.
How to Practice Relaxation Breathing
Deep breathing is a skill, and like any skill, it improves with practice. It may feel awkward at first. That is normal.
Try this simple exercise:
- Sit comfortably or lie flat on your back
- Place one hand on your stomach
- Breathe in slowly
- Count to three as your stomach rises
- Breathe out slowly
- Feel your stomach move in and out slowly as you breathe
Your chest should stay mostly still while your stomach moves. At first, it may feel forced. Keep practicing.
Aim for:
- 5–10 minutes at a time
- Once or twice a day
- A quiet space if you can, where you won’t be disturbed
Many people practice in the morning after waking or at night before bed. With practice, this type of breathing can also help with sleep! Working with a counselor can help you fine tune these breathing skills to make them more effective for you.
Using Breathing During the Day
Once breathing feels more natural, you can use it throughout the day, as a short break.
Try slow breathing when:
- You feel irritated or angry
- You are rushing or overwhelmed
- Pain suddenly flares
- You are stuck in traffic
- You notice your body tightening
Even 20–30 seconds and three slow breaths can interrupt the stress response. Over time, these small pauses add up to greater relaxation throughout the day.
What to Expect Over Time
Relaxation breathing by itself will not eliminate chronic pain, but it can help you feel more in control. Many people notice:
- Less muscle tension
- Improved mood
- Better emotional regulation
- Reduced stress by the end of the day
Therapy for chronic pain uses breathing and other skills to help regulate the nervous system. When our brain does not feel in danger all the time, then it is easier to get through the day!
You do not have to manage it alone! Pain is not only miserable, it can impact your mood, work and relationships. As a Chronic Pain Therapist, I help people learn practical coping tools that support both physical and emotional well-being. Contact me today to schedule an appointment and get the care you need to live more comfortably!
