Deep slow breathing (DSB) widely manages various diseases of the heart and lungs. It also manages psychiatric disorders including anxiety, depression, and stress-related conditions. There appears to be some research to support DSB as being helpful for pain management. Although, the results have been inconsistent. However, a 2012 study suggests that how you “think” while practicing DSB may be the key for reducing pain…
Deep Breathing Study
Researchers monitored sixteen healthy adults as they performed DSB while in both a relaxed and distracted state. During a relaxing state, participants were to focus only on taking slow, deep breaths. While in the distracted state, participants had to actively manage their deep breathing in pace with instructions on a computer screen. In order to reduce any carry-over effects, the active/distracted portions of the study were spaced six months apart. Participants were advised to avoid practicing DSB or meditation or to seek any outside education on the topic.
Interestingly, in both circumstances, participants experienced similar reductions in negative feelings (tension, anger, and depression). However, researchers only observed improvements with respect to pain thresholds, autonomic activity (skin conductance or sympathetic tone), and thermal detection for cold and hot stimuli when participants were relaxed.
Hence, it appears to be important that focused concentration on inhaling and exhaling or “thinking about” each breath in DSB and removing distracting thoughts is KEY to achieving increasing sympathetic arousal and improving mood processing. These findings may help to explain why mindful meditation benefits patients. Eastern disciplines such as yoga, Qi-Gong, and Tai Chi associates with pain reduction and mood improvement.
Conclusion
Chiropractors advise patients to reduce stress as part of the management process for chronic pain conditions. DSB is a great choice. This study shows that when done in a relaxed state, not only can patients experience mood-related benefits but they may also be able to reduce the effect of pain on their daily lives so they can perform their usual work and life activities.
