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Using the Breath to Manage Chronic Pain

My Story of Living With Chronic Pain

I was falling apart. Despite my efforts to relieve my pain, every night I went to bed knowing it was going to be the same story the next day. I made appointments for every type of professional a friend would recommend: chiropractor, acupuncturist, osteopath, naturopath, and the list goes on.

After spending the night on the bathroom floor from too many painkillers, I knew I needed something different.

I went to see my doctor and he recommended that I take a break from the prescription meds and look for other ways I could find relief. I was overwhelmed with so many different emotions that afternoon.  I felt lost and scared.

I started attending a meditation group and it was in this group that I discovered the power of working with my breath, I found steady, slow, sustained breathing settled my mind and my body and kept me from thinking about the future. Mindful breathing is now an important part of my daily practice. It is so easy to incorporate into your life – I share specific ways below!

How the body uses breath-work for healing

Science tells us that taking deeper and slower breaths helps relax our body and calm our mind. Our nervous system (brain, nerves, and anxiety) is split into two systems: parasympathetic and sympathetic. 

Chronic pain keeps our body in the constant stress of fight or flight, the parasympathetic system. Deep breathing calms your hormones that promote the adrenal and fear responses that our body naturally produces. 

As we practice deeper breathing, increased amounts of oxygen are delivered throughout our body and into our brain. This oxygen helps improve mental clarity and helps cleanse the blood to allow greater nutrients to be delivered to the muscles and organs. 

The breath brings oxygen and energy to every cell and tissue in your body. It fuels your body and supports good physical and emotional health and healing.

 Slow breathing is one of the best breathing techniques for pain and anxiety as it helps slow your heart rate, and naturally calms all of the systems involved in your body’s nervous response, which may aggravate pain and anxiety.

Maya’s story

 Maya came to me experiencing chronic pain in her neck and back and she suffered from headaches relating to this.  In our first session, we focussed on breathing slowly, gently and deeply for a few minutes.  

Maya’s body, mind, and nervous system calmed and quieted.  She was able to take a nice deep breath and relax even further as she noticed she felt relaxed and her pain was greatly diminished. All of this from just a few minutes of focussed breathing!  This breathing technique became one part of Maya’s daily practice, and as she continued to balance and heal her body and mind she found her chronic pain and headaches greatly diminished. Breathwork is essential to my holistic health and qigong practice, and I use it successfully with every client

When we don’t use breathwork to heal chronic pain it can get away from us. When you experience pain you may notice that your breathing becomes quick, short and shallow—this leads to poor oxygen intake, more physical tension throughout your body and of course increased pain.   

 When we are experiencing pain we tend to breathe shallowly, or even hold our breath which exacerbates the situation and can lead to more pain and related anxiety.  

  Breathing exercises are an excellent, quick and easy solution for relieving pain, stress and anxiety.  At rest, we breathe about 18 times per minute, which means our lungs contain stale stagnant energy. This method of breathing is shallow, using only 60 percent of lung capacity leading to a lack of oxygen and energy.  

 Breathing slowly and easily through your nose at a rate of about ten breaths per minute has many health benefits.  You bring in fresh oxygen and renewed energy to every cell and tissue in your body.

 Breathwork can be done as a formal practice or can also be used effectively as you are going about your day.  I love doing it while I am on a walk, or informally anytime throughout the day, even while falling asleep or just waking up.  Whenever you choose to do it you will find that it will calm you, and relieve any tension or unwelcome physical sensations you may be experiencing.  

Here’s a simple technique for you to use

  • Take 3 gentle deep breaths down into your belly. 
  • Now just relax into the natural rhythm of your breath. 
  • Focus on moving it easily, slowly and naturally this way for ten to fifteen minutes.  The aim is to slow your breath down to 10 breaths or so a minute—remaining comfortable at all times. 
  • Breathing in this way is a very beneficial practice, and is, in fact, a popular and well-respected method of meditation.   Incorporating this practice into your life regularly leads to the same benefits as you would experience as if you were meditating in a traditional manner.







Nancy Crites

Nancy Crites

As a holistic nutritionist, specializing in women's health, I help women suffering with pain who want to look and feel amazing from the inside out using my tested-and-true method. I'm not interested in quick fixes, the kind that only addresses the symptoms. Using an effective holistic approach I take you right to the root of your pain and create a lasting transformation. Over the past 20 years I have helped thousands of women transform their lives. Having suffered with Fibromayalgia Chronic Pain, I now live a life I love! I offer free 30 minute consultations to help individuals create the healthy body and life they have dreamed of! Contact me to talk about getting you the health and happiness you desire.

Kick Start Your Holistic Nutrition With Nancy and Book Your Complimentary 30 Minute Session Today.

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