How Breathing Can Ease Back Pain and Tension
We all have to breathe to survive. But how well and how deep we do it, depends on a variety of factors and has a life changing impact on our whole body.
If there is one common thread to most sessions with our clients is a good breathing practise, as it can ease acute pain, tension and anxiety, as well as lower blood pressure.
That’s because, when we find ourselves into a stressful situation, we tend to hold our breath. So, to improve things, the first thing is to amend your breathing pattern. Shallow and fast breathing stimulates the sympathetic nervous system, putting us in a state of alert, tightening our tissues and, quite literally, getting us ready to fight, flee or freeze.
A nervous system that is constantly on alert negatively impacts circulation, blood pH, and metabolism. Over breathing can throw these systems out of balance and lead to all sorts of issues like high blood pressure, a diaphragm in a tighten state and, as a result, a ribcage that is stiff, something we see a lot in our clinics with back pain patients.
Deep, slow breathing stimulates the parasympathetic nervous system, responsible for relaxation and letting the body feel safe. And, when in pain, nasal breathing is a great, helpful strategy, too. An exhale gives us total control and eases tensions. Just a moment to notice how the air comes and leaves the body can be a moment of awareness and calm and to change the shallow fast breathing patterns we can get stuck in, especially in moments of stress.
The last thing your body wants to do is stop, rest and digest and take a slow inhale if it feels under attack. But teaching your body to slow down through breathing is a very fast way to de-stress and look after yourself.
It’s not always easy to do and it takes commitment and practice; however, breathwork and other supportive tools such as journaling, making healthy habits and creating good rituals are all ways to help and give yourself a moment to nourish it, as well notice and listen to what you or your body needs right then.
I have a daily breath practise that allows me to set intensions for the day or notice where I may be holding tensions, so I can switch to a more relaxed state and let the day worries go.
As with all muscles, the diaphragm also needs to be exercised. Here is a simple and easy practise you can try, called Box Breathing, since you breathe with 4 equal parts (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 repeat 10 times.
Step by step guide:
1. Breathe through your nose for four seconds (breathing through your mouth is fine if you’re unable to use your nose);
2. Pause for four seconds holding your breath;
3. Breathe out through your nose for four seconds;
4. Pause for four seconds holding your breath;
5. Repeat 10 times or more
Click Image below for guided breathing
And, if you want to find out more, I’d recommend to check out the app Insight Timer. Last year, I began a daily practice through that app – I did a 14 Day Challenge which allowed me to explore different styles of breathing. If you want to try it, here’s the link (and it’s free). https://insig.ht/0izM1rwu5wb
If you want to find out how we can help you with your back pain or any stress related issues, then contact us now.