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DIAPHRAGMATIC BREATHING: Why it is the secret weapon against chronic pain?
The diaphragm is a dome shaped muscle that sits on top of the stomach. It is the primary breathing muscle. Along with the intercostal muscles between each rib, it is the most efficient use of oxygen and healthiest way to breathe. Next time you can observe a baby or child, notice how their bellies move when they breathe, not their chest. Adults, especially those in pain or stressed tend to use the secondary breathing muscles that include neck, shoulder, and upper chest muscles. People with chronic pain tend to hold their breath during a flare-up of pain or breathe fast and shallow, especially when anxious. There are three basic scientific reasons to use the primary breathing muscles instead of the secondary breathing muscles especially if you are dealing with chronic pain.
Scientific reason #1: Muscle activity: Using the diaphragm to breathe is very efficient and gives the secondary muscles time to rest. The neck, upper chest and shoulder muscles (secondary muscles) have many other duties throughout the day, one of which is balancing our 10-12 pound head! Next time you go bowling, lift a 10 pound ball to get a sense of how much your head really does weigh. While you are experiencing the weight of a typical head, if you bring the bowling ball forward mimicking checking your phone or bending over a computer screen, notice the pull on your back muscles. This is a plug to maintain good posture. Throughout the day, be aware of your breath and practice breathing slower and deeper. Your secondary breathing muscles will thank you and you will be less fatigued by the end of the day.
Scientific reason #2: pH of the blood: Think back to science class. pH measures the hydrogen ion concentration of a solution. The scale runs from 0-14. A pH of less than 7 is considered acidic while greater than 7 is alkaline. Water has a pH of 7 and blood has a pH of 7.4. We can affect the pH of our blood simply by how we breathe. If we hold our breath the pH of our blood decreases. If we breathe fast and shallow much like hyperventilation, the pH of the blood increases. By maintaining diaphragmatic breathing even during times of increased pain, helps keep the body healthy and running smoothly. The theory is that it decreases inflammation and pain.
Scientific reason #3: The autonomic nervous system: There are two main branches of the autonomic nervous system; sympathetic (fight or flight) and the parasympathetic nervous system (rest and restore or rest and digest). When one is turned on, the other is off. People dealing with chronic pain have an activated fight or flight system. Research done at the Pain Rehabilitation Center has shown that ten minutes of diaphragmatic breathing three times a day reduces pain and associated symptoms when done consistently for at least two weeks.
Ready to get started? Here are some tips:
- Begin in a reclined, comfortable position
- Shoulders down, head supported if possible
- Exhale first and then breathe in through your nose allowing your stomach to rise as air enters
- Do not over-breathe. Usually a pace of breathing in to the count of 3, pause, then exhale to the count of 3 is a good place to start.
- Relax during each exhale.
Finding time in your day to do this simple exercise will have tremendous health benefits long term.
How has deep breathing helped you? Share your success by commenting below.
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I’ve had trouble getting to sleep for many years. Lately I have begun to breathe deeply and use the diaphragm while breathing. I breathe in through my nose, raising diaphragm and concentrate on my belly rising, counting to 7 and exhale through my mouth counting to 7. After doing this 5 times I find that I’m much more relaxed and ready to nod off!
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3 ReactionsThis is the way I was taught to breathe during Yoga lessons. But I wondered then, as I do now, why it didn’t feel natural if it was better for my body. Yes, babies do breathe this way, but we quickly grow out of this habit as we grow and our bodies adapt to what seems a more efficient way to bring oxygen into our bodies. Obviously, this is just my unscientific conclusion but it seems we would have evolved to use the most efficient breathing method.
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3 ReactionsI was in Makenzi method Physical therapy for previous spine operations and a currently herniated disc at T10 which was extremely painful. The "30 something" young physical therapist had me breathe just by pushing my belly out and I commented that it didn't feel like I was breathing efficiently. The next thing I knew, he had added "Anxiety" to my permanent medical record. I'm not sure how I can remedy and remove this diagnosis but it is following me around detrimentally. Anyone have any advice?
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3 ReactionsI had a similar situation on an MRI last year. It was very painful to lay on my back in the position the tech put me. Pain was in my left quad, like I've never felt. The bolster didn't help.
He stopped it once because I moved and again for the same reason. I could not withstand the pain. He wrote in my chart I was "uncooperative!" Obviously he doesn't understand pain. It was UPMC Natrona Heights. A few days later my MRI was done at the St Margaret's location. They used a different bolster and it went great; pain free.
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2 ReactionsI knew it worked for anxiety. Now, that O know it works for pain, I'll incorporate it into my routine. Great tip... Thanks
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1 ReactionTry making a complaint to your primary physician, of whatever specialty, that you want to protest having been formally given a diagnosis by someone not trained to come to that particular clinical conclusion, which will now follow you around forever, if it’s not changed.
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1 ReactionThank you for your advice and the appropriate wording of the problem for me to use to try to rectify the situation. It has been about three years since it happened and I'm afraid that it's too late to try to fight it. I have since switched to a different health care system and you are right, it followed me to the new one.
So sorry for your bad experience with the MRI tech. I'm sure that they have never experienced having to tolerate discomfort when you're already obviously in pain or you wouldn't be there requiring their services. They need some professional training for treating patients with empathy and consideration.
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1 ReactionWho the heck isn’t anxious before ( and during) a MRI. I had a similar experience when “ someone” not sure who added a dx of hyperthyroidism to my profile. Coincidentally it is one of my husbands problems . I went into my profile on the Physicians Portal and deleted it. Doesn’t show up anymore .
Good for you! It is amazing what they can misconstrue and then you have to correct it, if you can, before it becomes your "fictitious" medical history. After a visit to my PCP, the nurse put down in the notes that I was taking a med I wasn't taking and that I needed to have a tetanus update when it isn't due for another 4 four years.
I wrote back trying to set the record straight so they thanked me for being involved in my care by carefully reading their report and removed the wrong med but didn't address the tetanus mistake.