Take a deep breath…
As we age, breathing tends to shift to our chest, becoming more shallow and rapid. Shallow chest breathing is associated with increased anxiety and depression, a lack of focus and mental sluggishness.
Recent research has also shown that breathing slowly and deeply may be as good as some medicines at banishing pain. One theory is that slow breathing reduces pain by having a direct effect on the sympathetic nervous system – fibres in the central nervous system which help to control blood flow and skin temperature. Studies have shown that dampening down the sympathetic nervous system can block pain.
Take a moment to practise some simple slow deep breathing right now , and repeat it whenever you feel overwhelmed or anxious. Your body and your mind will thank you for it.
So funny…was just forcing myself to take a deep breath when I read your post. We are so on the same page! Thanks to everyone else for their add-ons in the comments section. Love your site Marie!
LikeLike
Pingback: Has my cancer really gone? Dealing with the fear of recurrence « Journeying Beyond Breast Cancer
Another good thing is that deep breathing strengthens your cardiovascular system so that you’re able to exercise aerobically, and efficiently burn fat!
LikeLike
I absolutely find this to be true in my own experience with chronic pain. Simply bringing awareness to the breath eases the pain. It’s great to know that there is now science to back this up too.
LikeLike
Thanks Laura for sharing your experience with us here. I am really inspired myself to bring this awareness of breath into painful physical sensations from now on.
LikeLike
I remember when I was in chemo and had to get shots that were very stingy. Not a major pain put uncomfortable to say the least. I always used to hold my breath until a nurse suggested I breath through it. It made such a difference for me that I remember it all the time now with needles, and other pains too.
LikeLike
You are so right – I have a bit of a needle phobia now after all those chemo sessions, and I do have a tendancy to hold my breath and tense up. I will have to make sure I remember my own advice from now on!
LikeLike
Deep breathing also eliminates toxins in your body. The action of your diaphragm in deep breathing massages your inner organs and stimulates lymphatic flow, much like the way your heart pumps blood through your body, so another reason to practise mindful deep breathing!
LikeLike
Taking deep and slow breaths, is the quickest way to trigger your parasympathetic nervous system into the relaxation response.When we’re stressed or frightened, our breathing is shallow and rapid and we’re ready to fight or flee. When the stressor is gone, we breathe a sigh of relief and the brain receives signals that say, “All is well”.
LikeLike
This is wonderful news – a healthy and drug free pain intervention – thanks for posting.
LikeLike
I have learned so much today from this post and the comments. Thanks everyone!
LikeLike
Thanks to everyone for adding some great info to this post. Seems like we have plenty of reasons to take those deep breaths!
LikeLike
Marie,
This is great timing for me as I face yet another procedure this week. I find when I remember to really focus on my breathing, it does indeed help with anxiety and stress levels. Thanks! I just have to work on the remembering part!
LikeLike
Oh Nancy, honey, I hear you loud and clear! I often post the very things I need to hear and remember myself.
LikeLike
Breath work slows my heart rate, lowers my blood pressure and helps me get centered and calm. Done properly, it’s a form of self hypnosis; it’s quicker and more effective than any drug, and we can do it anywhere. Thanks for telling everyone about it.
LikeLike