Breathing Techniques for Relaxation & Pain Relief
Breathing Techniques for Relaxation & Pain Relief
Breathing Techniques for Relaxation & Pain Relief
Have you ever been stuck in traffic, knuckles white on the steering wheel, wishing you could teleport home? Or maybe you’ve had that restless moment in bed, staring at the ceiling, and thinking, “Why can’t my brain just stop?” We’ve all been there—tight shoulders, shallow breaths, and a mind that won’t quit. But what if I told you there’s a simple (and surprisingly powerful) trick to help dial down the stress, calm your body, and even reduce pain? Spoiler alert: It’s something you do every single day, and you’re doing it right now—breathing.
Have you ever been stuck in traffic, knuckles white on the steering wheel, wishing you could teleport home? Or maybe you’ve had that restless moment in bed, staring at the ceiling, and thinking, “Why can’t my brain just stop?” We’ve all been there—tight shoulders, shallow breaths, and a mind that won’t quit. But what if I told you there’s a simple (and surprisingly powerful) trick to help dial down the stress, calm your body, and even reduce pain? Spoiler alert: It’s something you do every single day, and you’re doing it right now—breathing.
Have you ever been stuck in traffic, knuckles white on the steering wheel, wishing you could teleport home? Or maybe you’ve had that restless moment in bed, staring at the ceiling, and thinking, “Why can’t my brain just stop?” We’ve all been there—tight shoulders, shallow breaths, and a mind that won’t quit. But what if I told you there’s a simple (and surprisingly powerful) trick to help dial down the stress, calm your body, and even reduce pain? Spoiler alert: It’s something you do every single day, and you’re doing it right now—breathing.
March 3, 2025
March 3, 2025
March 3, 2025
Breathing: More Than Just “In and Out"
Let’s be honest: breathing can sound like the ultimate cliché. We do it automatically, so what’s the big deal, right? Well, here’s the catch: the way you breathe can make a meaningful difference in how your body and mind handle pain and stress, and the quality of your sleep.
• Relaxation: Slowing down and deepening your breath sends a signal to your nervous system that it’s okay to ease up. It’s like flipping a switch from “alert” to “chill.”
• Pain Relief: When you focus on your breath, you can actually change how your brain interprets pain signals. It’s kind oflike turning down the volume on an annoying radio station. The point here is to breathe with the pain and notice it purposefully. We aren't trying to avoid it or change it. Just feel it as a sensation without preceonceptions.
• Better Sleep: Deep, rhythmic breathing before bed helps quiet that mental chatter and preps your body for rest. Bye-bye ceiling-staring contests.
Anywhere, Anytime—Yes, Really
One of the coolest things about mindful breathing is that you don’t need fancy equipment or a dedicated Zen room with singing bowls (though if you’ve got one, go for it!). You can practice this anywhere:
• In line at the grocery store (though try not to block the aisle—other shoppers might not appreciate your newfound chill).
• At your desk, when your inbox looks like it might sprout tentacles.
• In bed, when your thoughts are racing and you just want to snooze.
• On the couch, nursing a nagging back or knee pain.
All it takes is a moment to notice your breath and give it some attention. That’s right—just you and your lungs, making sweet, relaxing music together.
The “Try-It-Right-Now” Technique
Let’s walk through a simple breathing exercise that I love to recommend. It’s quick, easy, and surprisingly powerful:
1. Get Comfortable
Sit or stand with your spine upright (think tall and proud). If you’re lying down, just keep your shoulders relaxed.
2. Breathe In Slowly
Inhale gently through your nose for a count of four. Imagine the air filling not just your chest, but your belly too.
3. Hold (But Not Too Tight)
Pause for a brief moment—maybe one or two counts—at the top of your inhale. Think of it like a quick pit stop for your breath.
4. Exhale Gently
Breathe out through your mouth for a count of four, allowing your shoulders and jaw to loosen. If you’re feeling fancy,you can even exhale with a quiet sigh.
5. Repeat
Cycle through this 4-count in, short pause, 4-count out for about a minute. Notice how each breath feels a little more calming than the last.
If you get a little dizzy or lightheaded, no worries—just slow it down or take a break. The goal is relaxation, not winning the gold medal in breath-holding.
Why It Works
Here’s the science in a nutshell: your nervous system is kind of like a guard dog. If it thinks there’s a threat, it barks—loudly. Mindful breathing tells that guard dog, “Hey, we’re cool here. Nothing to worry about.” Over time, this practice can retrain your brain to respond more calmly to discomfort, whether it’s from stress, chronic pain, or that time you twisted your ankle chasing after your grandkids.
Share Your Experience!
You might be thinking, “Okay, Chris, I tried this. Now what?” Well, I’d love to hear how it went! Shoot me a quick reply or comment on our blog:
• Did you notice your shoulders drop a little?
• Did your mind slow down, even if just for a few seconds?
• Did you feel a smidge more at ease in your lower back or knees?
The more you share, the more we can tailor our tips to help you keep finding that sweet spot where pain softens and peace steps in.
One Breath at a Time
Remember, this isn’t about “perfect” breathing—it’s about intentional breathing. Even if you only manage a few mindful breaths here and there, that’s progress. Over time, these small moments add up to a calmer, more resilient body and mind.
So next time life throws you a curveball—or your body starts grumbling about some old ache—take a moment to pause and breathe. It’s the simplest, most accessible (and maybe most powerful) tool in your wellness toolbox, and it’s always there for you. Trust me, your body (and mind) will thank you.
Breathing: More Than Just “In and Out"
Let’s be honest: breathing can sound like the ultimate cliché. We do it automatically, so what’s the big deal, right? Well, here’s the catch: the way you breathe can make a meaningful difference in how your body and mind handle pain and stress, and the quality of your sleep.
• Relaxation: Slowing down and deepening your breath sends a signal to your nervous system that it’s okay to ease up. It’s like flipping a switch from “alert” to “chill.”
• Pain Relief: When you focus on your breath, you can actually change how your brain interprets pain signals. It’s kind oflike turning down the volume on an annoying radio station. The point here is to breathe with the pain and notice it purposefully. We aren't trying to avoid it or change it. Just feel it as a sensation without preceonceptions.
• Better Sleep: Deep, rhythmic breathing before bed helps quiet that mental chatter and preps your body for rest. Bye-bye ceiling-staring contests.
Anywhere, Anytime—Yes, Really
One of the coolest things about mindful breathing is that you don’t need fancy equipment or a dedicated Zen room with singing bowls (though if you’ve got one, go for it!). You can practice this anywhere:
• In line at the grocery store (though try not to block the aisle—other shoppers might not appreciate your newfound chill).
• At your desk, when your inbox looks like it might sprout tentacles.
• In bed, when your thoughts are racing and you just want to snooze.
• On the couch, nursing a nagging back or knee pain.
All it takes is a moment to notice your breath and give it some attention. That’s right—just you and your lungs, making sweet, relaxing music together.
The “Try-It-Right-Now” Technique
Let’s walk through a simple breathing exercise that I love to recommend. It’s quick, easy, and surprisingly powerful:
1. Get Comfortable
Sit or stand with your spine upright (think tall and proud). If you’re lying down, just keep your shoulders relaxed.
2. Breathe In Slowly
Inhale gently through your nose for a count of four. Imagine the air filling not just your chest, but your belly too.
3. Hold (But Not Too Tight)
Pause for a brief moment—maybe one or two counts—at the top of your inhale. Think of it like a quick pit stop for your breath.
4. Exhale Gently
Breathe out through your mouth for a count of four, allowing your shoulders and jaw to loosen. If you’re feeling fancy,you can even exhale with a quiet sigh.
5. Repeat
Cycle through this 4-count in, short pause, 4-count out for about a minute. Notice how each breath feels a little more calming than the last.
If you get a little dizzy or lightheaded, no worries—just slow it down or take a break. The goal is relaxation, not winning the gold medal in breath-holding.
Why It Works
Here’s the science in a nutshell: your nervous system is kind of like a guard dog. If it thinks there’s a threat, it barks—loudly. Mindful breathing tells that guard dog, “Hey, we’re cool here. Nothing to worry about.” Over time, this practice can retrain your brain to respond more calmly to discomfort, whether it’s from stress, chronic pain, or that time you twisted your ankle chasing after your grandkids.
Share Your Experience!
You might be thinking, “Okay, Chris, I tried this. Now what?” Well, I’d love to hear how it went! Shoot me a quick reply or comment on our blog:
• Did you notice your shoulders drop a little?
• Did your mind slow down, even if just for a few seconds?
• Did you feel a smidge more at ease in your lower back or knees?
The more you share, the more we can tailor our tips to help you keep finding that sweet spot where pain softens and peace steps in.
One Breath at a Time
Remember, this isn’t about “perfect” breathing—it’s about intentional breathing. Even if you only manage a few mindful breaths here and there, that’s progress. Over time, these small moments add up to a calmer, more resilient body and mind.
So next time life throws you a curveball—or your body starts grumbling about some old ache—take a moment to pause and breathe. It’s the simplest, most accessible (and maybe most powerful) tool in your wellness toolbox, and it’s always there for you. Trust me, your body (and mind) will thank you.
Breathing: More Than Just “In and Out"
Let’s be honest: breathing can sound like the ultimate cliché. We do it automatically, so what’s the big deal, right? Well, here’s the catch: the way you breathe can make a meaningful difference in how your body and mind handle pain and stress, and the quality of your sleep.
• Relaxation: Slowing down and deepening your breath sends a signal to your nervous system that it’s okay to ease up. It’s like flipping a switch from “alert” to “chill.”
• Pain Relief: When you focus on your breath, you can actually change how your brain interprets pain signals. It’s kind oflike turning down the volume on an annoying radio station. The point here is to breathe with the pain and notice it purposefully. We aren't trying to avoid it or change it. Just feel it as a sensation without preceonceptions.
• Better Sleep: Deep, rhythmic breathing before bed helps quiet that mental chatter and preps your body for rest. Bye-bye ceiling-staring contests.
Anywhere, Anytime—Yes, Really
One of the coolest things about mindful breathing is that you don’t need fancy equipment or a dedicated Zen room with singing bowls (though if you’ve got one, go for it!). You can practice this anywhere:
• In line at the grocery store (though try not to block the aisle—other shoppers might not appreciate your newfound chill).
• At your desk, when your inbox looks like it might sprout tentacles.
• In bed, when your thoughts are racing and you just want to snooze.
• On the couch, nursing a nagging back or knee pain.
All it takes is a moment to notice your breath and give it some attention. That’s right—just you and your lungs, making sweet, relaxing music together.
The “Try-It-Right-Now” Technique
Let’s walk through a simple breathing exercise that I love to recommend. It’s quick, easy, and surprisingly powerful:
1. Get Comfortable
Sit or stand with your spine upright (think tall and proud). If you’re lying down, just keep your shoulders relaxed.
2. Breathe In Slowly
Inhale gently through your nose for a count of four. Imagine the air filling not just your chest, but your belly too.
3. Hold (But Not Too Tight)
Pause for a brief moment—maybe one or two counts—at the top of your inhale. Think of it like a quick pit stop for your breath.
4. Exhale Gently
Breathe out through your mouth for a count of four, allowing your shoulders and jaw to loosen. If you’re feeling fancy,you can even exhale with a quiet sigh.
5. Repeat
Cycle through this 4-count in, short pause, 4-count out for about a minute. Notice how each breath feels a little more calming than the last.
If you get a little dizzy or lightheaded, no worries—just slow it down or take a break. The goal is relaxation, not winning the gold medal in breath-holding.
Why It Works
Here’s the science in a nutshell: your nervous system is kind of like a guard dog. If it thinks there’s a threat, it barks—loudly. Mindful breathing tells that guard dog, “Hey, we’re cool here. Nothing to worry about.” Over time, this practice can retrain your brain to respond more calmly to discomfort, whether it’s from stress, chronic pain, or that time you twisted your ankle chasing after your grandkids.
Share Your Experience!
You might be thinking, “Okay, Chris, I tried this. Now what?” Well, I’d love to hear how it went! Shoot me a quick reply or comment on our blog:
• Did you notice your shoulders drop a little?
• Did your mind slow down, even if just for a few seconds?
• Did you feel a smidge more at ease in your lower back or knees?
The more you share, the more we can tailor our tips to help you keep finding that sweet spot where pain softens and peace steps in.
One Breath at a Time
Remember, this isn’t about “perfect” breathing—it’s about intentional breathing. Even if you only manage a few mindful breaths here and there, that’s progress. Over time, these small moments add up to a calmer, more resilient body and mind.
So next time life throws you a curveball—or your body starts grumbling about some old ache—take a moment to pause and breathe. It’s the simplest, most accessible (and maybe most powerful) tool in your wellness toolbox, and it’s always there for you. Trust me, your body (and mind) will thank you.
— Chris Voirin, Physical Therapist & Founder of MMPT
— Chris Voirin, Physical Therapist & Founder of MMPT
— Chris Voirin, Physical Therapist & Founder of MMPT
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Pain, especially ongoing and chronic pain, can feel overwhelming and all-consuming, often pulling us into a cycle of physical discomfort, stress, and frustration. Mindfulness offers a way to break this cycle—not by eliminating pain entirely but by changing how we respond to it. By practicing mindfulness, we can reduce the intensity of pain, disrupt the chronic pain cycle, and develop greater ease with the discomfort that remains.
Pain, especially ongoing and chronic pain, can feel overwhelming and all-consuming, often pulling us into a cycle of physical discomfort, stress, and frustration. Mindfulness offers a way to break this cycle—not by eliminating pain entirely but by changing how we respond to it. By practicing mindfulness, we can reduce the intensity of pain, disrupt the chronic pain cycle, and develop greater ease with the discomfort that remains.
Pain, especially ongoing and chronic pain, can feel overwhelming and all-consuming, often pulling us into a cycle of physical discomfort, stress, and frustration. Mindfulness offers a way to break this cycle—not by eliminating pain entirely but by changing how we respond to it. By practicing mindfulness, we can reduce the intensity of pain, disrupt the chronic pain cycle, and develop greater ease with the discomfort that remains.
We live in a culture that’s obsessed with fixing things. From quick-fix workouts to “miracle” pain solutions, we’re surrounded by messages that say: If something hurts, something must be wrong. And if something’s wrong… you must be broken. But what if that’s not true? What if pain isn’t proof of damage… but a call for attention, compassion, and understanding?
We live in a culture that’s obsessed with fixing things. From quick-fix workouts to “miracle” pain solutions, we’re surrounded by messages that say: If something hurts, something must be wrong. And if something’s wrong… you must be broken. But what if that’s not true? What if pain isn’t proof of damage… but a call for attention, compassion, and understanding?
We live in a culture that’s obsessed with fixing things. From quick-fix workouts to “miracle” pain solutions, we’re surrounded by messages that say: If something hurts, something must be wrong. And if something’s wrong… you must be broken. But what if that’s not true? What if pain isn’t proof of damage… but a call for attention, compassion, and understanding?
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
Your questions.
Answered.
Not sure what to expect? These answers might help you feel more confident as you begin.
Didn’t find your answer? Send us a message — we’ll respond with care and clarity.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
How is this different than other physical therapy practices?
We don’t just chase symptoms, we help you understand them and find the root cause. Most PT clinics will give you a list of exercises, send you home, and hope for the best. At Mindful Motion, we slow things down. We start by listening to your story, digging into the “why” behind your pain, and creating a plan that works for your life.
What can I expect from the first session?
What can I expect from the first session?
The first session is all about getting a thorough background, comprehensive analysis of your strength, flexibility, and mobility, and understanding your history with pain. You’ll talk with your PT about what brings you here, what's held you back in the past, and where you'd like to go.
Do you offer both online and in-person sessions?
Do you offer both online and in-person sessions?
Yes. Whether you prefer meeting face-to-face or from the comfort of home, we offer flexible options to meet you where you are.
What treatment strategies do you employ?
What treatment strategies do you employ?
Some of the skills which we will discuss and develop are listed below.
Graded and meaningful progression into safe movement and exercise based on your initial evaluation.
Education on Pain Neuroscience and how our understanding of pain and our nervous system plays a large role in our experience of pain.
Developing Mindfulness Meditation skills as a tool to calm the nervous system, relate to your pain differently, create a deeper understanding of your thoughts, emotions, and sensations to provide a fuller experience of daily life and deepen your presence.
Identifying and developing a plan surrounding your personal values which you would like to lead life by.
Other things which we will address are adequate sleep hygiene, appropriate aerobic exercise, working with acceptance of what is, and much more.
Why Mindfulness Meditation?
Why Mindfulness Meditation?
Depending on where you want to go in your therapy, Mindfulness Meditation can act as any number of things for you and your life. Let's start with some definitions.
Mindfulness is the purposeful ability to observe one's thoughts, feelings, and physical sensations without judgment, and to be fully present in the current moment
Meditation is the tool which we use to cultivate mindfulness in our daily lives.
Okay... so why mindfulness meditation for my recovery?
The implications of practicing Mindfulness Meditation with patience and persistence can be profound to your recovery from injury or pain. It can also have an impact to your contact to the present moment, your relationships to yourself and your thoughts, to your loved ones, and the world. You can learn to deal with stress, hardships, and the ups and downs of life with more equanimity.
We're taking your body to the gym by doing the exercises we prescribe. Why not also take your mind to the gym and help create lasting habits which can improve your quality of life.