Diaphragmatic Breathing for Acute Pain

• Reduces acute pain perception
• Activates parasympathetic nervous system
• Improves oxygen exchange during pain episodes
• Provides distraction from pain
• Reduces cortisol levels
• Creates back pressure in airways

• 

  Lying Down - Knees Folded

  On back with knees bent up

  Recommended
• 

  Seated - Back Rested

  Supported back, comfortable but attentive

Lying down preferred for pain relief, sitting also works

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