Diaphragmatic Breathing for Acute Pain
Inhale
4sExhale
6s
Ready—
Session length≈ 60 cycles
Suggested positions
Lying Down - Knees FoldedLying Down - Knees FoldedRecommended
Seated - Back RestedSeated - Back Rested
Steps
  1. 1Find a comfortable position:
  2. 2- If lying down: Lie on your back on a flat surface or in bed, with your knees bent and your head supported. You can use a pillow under your knees to support your legs
  3. 3- If seated: Sit comfortably, with your knees bent and your shoulders, head and neck relaxed
  4. 4Place one hand on your chest and the other on your belly below the rib cage
  5. 5Breathe in slowly through your nose for 3 seconds, allowing your belly to push your hand out
  6. 6EXHALE WITH PURSED LIPS AND ABDOMINAL ENGAGEMENT:
  7. 7Purse your lips: Create a small opening between them, as if blowing through a straw or gently cooling a hot spoonful of soup
  8. 8Begin the exhale: Start breathing out slowly through your pursed lips for 6 seconds
  9. 9Allow your belly to fall naturally inward: As you exhale, your belly gently moves inward toward your spine. Don't force the movement; it should feel smooth and natural
  10. 10Feel the hand lower: The hand resting on your stomach will provide feedback, sinking inward as your belly naturally relaxes and your diaphragm releases
  11. 11Visualize the action (choose what works for you): The deflating balloon - Think of a balloon in your stomach slowly deflating, OR The natural release - Consider how your belly naturally softens and settles
  12. 12Focus on the sensation: The chest should remain relatively still throughout. Focus on the gentle, steady inward motion of the abdomen over the full 6-second exhale
  13. 13Keep the exhale gentle and controlled - never forced
  14. 14Repeat this pattern continuously for 5-10 minutes, working up to 10 minutes per session
  15. 15Practice 3 times per day for at least 2 weeks for optimal pain reduction benefits