Breathing is one of the most natural and automatic processes of the human body. Yet the way we breathe can significantly impact our physical and mental well-being. If you have chronic pain, a simple shift in how you breathe can calm your nervous system, reduce pain, and unlock a host of other health benefits. While there are many different breathing techniques, let’s explore a relatively simple one: diaphragmatic breathing.

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Diaphragmatic Breathing

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Many of us — even those of us without pain — take shallow breaths from our chest, engaging the shoulders and upper chest muscles. This “chest breathing” is common in adults, but it’s not how we were born breathing. If you’ve ever watched a sleeping baby, you’ll notice their stomach gently rising and falling. Their breath comes from deep within their body, not just the chest. This natural way of breathing is known as diaphragmatic or belly breathing. And this is how we’re supposed to do it. Diaphragmatic breathing involves taking deep, full breaths that come from the bottom of the ribcage and abdomen. It’s a simple and effective tool for stress and pain management — accessible anytime, anywhere.

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The Impact of Stress and Pain on Breathing

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Chronic illness and pain often lead to chest breathing. Stress, fear of pain, and heightened nervous system activity make chest breathing the body’s default response. This stress-induced breathing pattern can contribute to increased muscle tension, anxiety, and even headaches. Additionally, many people with chronic pain unconsciously hold their breath or take shallow breaths, which can worsen their symptoms.

The next time you feel tense or pain, notice your breathing. You may experience tightness in your chest or catch yourself taking an extra-deep breath that feels and sounds like a heavy sigh. These shallow, short breaths rely on neck and chest muscles, which are less efficient at bringing oxygen into the lungs. This can create imbalances in the body and intensify pain symptoms.

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Why Diaphragmatic Breathing Works

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The diaphragm is a dome-shaped muscle at the base of the ribcage that acts as the body’s most efficient breathing muscle. Using it to breathe deeply brings more oxygen into the lungs, eases muscle tension, and counters the biochemical effects of shallow breathing. Science has shown that deep breathing activates the parasympathetic nervous system — your body’s natural “rest and digest” mode. This reduces stress and anxiety, improves cognitive function, and lessens pain.

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How to Practice Diaphragmatic Breathing

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1. Get Comfortable: Sit with your feet flat on the floor or lie on your back.
2. Use Your Hands as a Guide: Rest one hand on your chest and the other at the top portion of your abdomen. Notice the lower hand on your abdomen rising and falling, while you should feel little to no movement coming from the chest. This is how we retrain “chest breathing” into “diaphragmatic breathing.”
3. Inhale Deeply: Breathe in through your nose, letting your stomach muscles relax and expand outward. Your upper chest should remain relatively still.
4. Exhale Fully: Exhale through your nose, first passively, then actively using your abdominal muscles to push the air out. As you exhale, relax your face, shoulders, neck, and chest.

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Take 60 seconds now to focus on your breath.

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Making it a Daily Practice

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Deep breathing is a versatile tool you can use during moments of stress, pain flares, or simply to relax. It’s best to start practicing this every day, regardless of whether you are in pain or not. If you wait until you are in pain to try it, you may be less able to concentrate on your breath and relax through it. The more consistent you are, the more automatic and beneficial it will become.

Many people use diaphragmatic breathing as a tool to try to relax if they have trouble falling asleep. Others prefer to start their day with some breathwork. It’s up to you when and for how long you want to practice. 

Here’s a selection of Microsteps to support you in making diaphragmatic breathing part of your daily routine.

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As soon as you wake up, take a few deep breaths, inhaling and exhaling through your nose.

Starting your morning with diaphragmatic breathing primes your body for relaxation and sets a calm tone for the day ahead.

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Take two minutes to mentally scan your body from head to toe, noting areas of tension or discomfort.

 Acknowledging any stress of pain without judgment, can help you consciously relax those areas.

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Whenever you feel stressed during your working day, pause and take a couple of minutes to breathe.

Taking a breathing break and activating your diaphragm can prevent stress from escalating and keep you centered.

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In the evening spend a few minutes practicing diaphragmatic breathing with your partner and kids.

Sharing the practice and technique can be a bonding experience and can support your family in staying calm as you build this healthy habit together.  

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If you’re experiencing pain, pause and use your hands to guide your breath.

Feeling the rhythm of your abdomen rising and falling as you breathe in and out through your nose may reduce discomfort making your pain more manageable.

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Take a few minutes to visualize your diaphragm rising and falling as you breathe.

Visualisation can support you in making diaphragmatic breathing a calming and peaceful part of your well-being routine. You could also picture rhythmic beach waves as you inhale and exhale, or a flower gently opening and closing.

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Take a few deep breaths at night to wind down and relax. 

Practicing diaphragmatic breathing in bed is a great way to end your day. Breathing deeply before sleep can ease tension, making it easier to drift off to sleep.