How To Correct Diaphragm Breathing Problems From Causing Your Pain

Pain can be extremely difficult to pinpoint sometimes, especially with all the various activities, movements, and behaviors we exhibit on a daily basis. It could be anything from an injury, to poor posture, to incorrect alignment, etc.

 But, have you ever considered that the most simplest, natural, and unconscious behavior of ours may be the cause of pain we experience in major areas of our bodies?

Can you imagine that the way you BREATHE may be creating pain?

 Ironically, it has been proven that breathing incorrectly may actually encourage pain. We tend to breathe through our chest in very shallow breaths. If the diaphragm is not used for breathing, other structures like our upper chest and the throat will push to try and help out. As our breathing is then predominantly taken over by our chest rather than our diaphragm, we can experience heavy discomfort and even pain as these structures are not built for routinely and predominantly engaging in respiratory activities. We tend to break the habit of actually breathing with the muscle made to help us breathe properly and healthily.

 Shallow breathing with the chest rather than the full diaphragm causes a lot of health issues. It increases abdominal pressure, which can affect how we digest and eliminate foods and additionally affects pain experienced during a woman’s menstrual cycle! The tightening of the chest through shallow breathing brings tension and pain to the chest, back, AND neck, adding to a number of alarming health issues and conditions such as: whiplash, headaches, stiff neck and spasms, ringing in the ears, balance issues, numbness, and many more. It’s time to focus attention back on our diaphragms to breathe correctly, especially if you have not been able to find any source or solutions for the pain you experience in these upper body regions.

 Here’s where diaphragmatic breathing practices come in. Diaphragmatic breathing encourages something called full oxygen exchange, which allows the heartbeat to slow, lowering other issues presented with having high blood pressure!

 To breathe diaphragmatically, lie on your back flat on your bed. Place a single hand over your chest and another hand over your abdomen. Breathe in through your nose and expand your belly outward. Feel it push your hand upward. The hand on your chest should NOT be moving, or barely at all, if you are properly engaging your diaphragm. Shallow breathing involves the chest expanding and moving, so make sure to use the hand over your chest to correct your breathing to prevent the chest from being engaged. Once you fully understand and can control the expansion of the stomach over the chest, the way to fully expand the diaphragm is to allow the entire front of your torso to expand upwards along with the stomach The chest may lift slightly as a RESPONSE to the full extension of the stomach, but the air should first come in from your diaphragm expanding near your abdomen.

 As mentioned previously, engaging in diaphragmatic breathing can have innumerable benefits in the body physically. Diaphragmatic breathing has been proven to reduce back pain, due to the fact that this type of breathing reduces tension in our lumbar vertebrae, while also assisting in spinal alignment. It can reduce high blood pressure due to a fuller oxygen intake with the use of the diaphragm. Diaphragmatic breathing has been shown to reduce chronic pain overall, as this type of breathing simply relaxes the upper body muscles with a proper balance of oxygen and carbon dioxide transfer. Ironically, there are secondary affects as well. Having a more relaxed body due to release of muscle tension can alleviate physical symptoms of unease and anxiety, such as dizziness, vision difficulties, sharp chest pain, and more.

 In relation to the above, diaphragmatic breathing may also reduces anxiety and depression, displaying not only the physical but the emotional and mental benefits of the change in breathing. Researchers at Cankiri Karatekin University analyzed the connection between proper breathing and emotional well-being. As the physical symptoms above were obvious in reducing pain for the individuals, the reduction of pain in general had positive emotional effects on the individual.

 Although we are often so comfortable breathing through our chests on a daily basis, it is vital to understand these structures of our bodies and how simple breathing can inflict pain or aid in our normal everyday activities. Engaging the diaphragm consciously and actively can reduce a lot of pain we experience, helping us live healthier. Speaking with a physical therapist directly about your pain and the possibility of breathing incorrectly as a cause can be beneficial. A physical therapist can guide you through proper breathing techniques not only in your day-to-day but also in your exercises. Consider taking our Wellness Assessment to connect with a physical therapist today to start living with a lot less pain and a lot more comfort.

 References:

https://www.londonpainclinic.com/resources/diaphragmatic-breathing-and-chronic-pain/

https://www.painscience.com/articles/respiration-connection.php

https://www.brisbanespineclinic.com.au/how-breathing-techniques-may-improve-your-back-pain/

https://www.lower-back-pain-answers.com/diaphragmatic-breathing.html

https://www.health.harvard.edu/lung-health-and-disease/learning-diaphragmatic-breathing

https://clinicaltrials.gov/ct2/show/NCT04225169