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March 2025
Living with arthritis means dealing with chronic pain, stiffness, and inflammation, which can make daily life more challenging. While medications and physical therapy are important for managing arthritis, there’s another powerful, natural tool that can help—guided breathing techniques.
Breathing exercises may help reduce pain, lower stress levels, and improve relaxation. By using specific breathing techniques, you can help calm your nervous system, reduce inflammation, and ease muscle tension—all of which contribute to better pain control.
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How Breathing Helps Manage Pain
When you’re in pain, your body goes into “fight-or-flight” mode, increasing stress hormones like cortisol, which is a survival response designed to protect you from danger. However, when pain is chronic, this constant state of stress can increase inflammation, muscle tension, and overall discomfort. One of the most effective ways to counteract this is through deep, controlled breathing.
Here’s how breathing techniques help in managing arthritis pain:
Activate the Relaxation Response -
When you practice deep breathing, your body switches from a state of stress to a state of relaxation. This slows
your heart rate, lowers blood pressure, and reduces the production of stress hormones like cortisol and adrenaline,
which can worsen pain and inflammation. Over time, this can help reduce pain sensitivity and create a sense of overall wellbeing.
Reduce Inflammation -
Chronic stress can lead to higher levels of inflammatory markers in the body, which may worsen arthritis symptoms and increase pain flare-ups. By practicing calm, rhythmic breathing, you signal to your nervous system that it’s safe to relax and lower stress levels. This can help reduce systemic inflammation and prevent stress from making arthritis symptoms worse.
Improve Oxygen Flow -
Oxygen is essential for muscle relaxation and joint health. When you’re stressed or in pain, your breathing tends to become shallow and rapid, which limits the amount of oxygen reaching your muscles and joints. Deep breathing helps increase oxygen levels in the bloodstream, improving circulation, relaxing tense muscles, and reducing stiffness—making movement easier and more comfortable.
Shift Focus Away From Pain -
Pain is not just a physical sensation but also a mental experience. When you focus entirely on discomfort, it can feel
overwhelming and even more intense. Guided breathing techniques encourage mindfulness, helping you shift your attention away from
pain and toward a calming, rhythmic breath cycle.
This shift in focus can break the cycle of stress and pain, improving emotional resilience and giving you a sense of control over your
symptoms.
Guided Breathing Techniques for Arthritis Pain
Try these simple yet effective breathing exercises to help manage arthritis pain:
1. Deep Belly Breathing (Diaphragmatic Breathing)
This technique helps relax your muscles, lower stress hormones, and improve oxygen flow, reducing pain.
How to do it:
When to use it: Whenever you feel stressed or notice pain increasing.
2. The 4-7-8 Breathing (Calm the Nervous System)
This simple technique helps soothe the nervous system, improve sleep, and reduce pain sensitivity.
How to do it:
When to use it: Before bedtime or whenever pain feels overwhelming.
3. Box Breathing (Balance & Focus)
Box breathing helps calm the mind, balance oxygen levels, and reduce muscle tension.
How to do it:
When to use it: When feeling anxious or when joint pain flares up.
4. Pursed-Lip Breathing (Ease Tension & Improve Oxygen Flow)
This method helps control breathlessness, slows breathing, and reduces stress-related pain.
How to do it:
When to use it: During physical activity or when pain is making it hard to breathe.
5. Body Scan Breathing (Mindfulness & Relaxation)
This technique combines deep breathing with awareness, helping you tune into your body and release tension.
How to do it:
When to use it: Before sleep or during a pain flare-up.
Tips for Getting the Most Out of Breathing Exercises
Practice Daily -
Just like any other habit, consistency is key when it comes to breathwork. Try to set aside at least 5-10 minutes every day to practice deep breathing. The more you practice, the more natural it will become, making it easier to use breathing techniques during moments of stress or pain flare-ups. If you struggle to remember, try incorporating it into your morning routine, bedtime ritual, or even while commuting.
Find a Quiet Space -
To fully engage in your breathing exercises, it helps to reduce distractions. Find a quiet, comfortable space where you won’t be interrupted. Dim the lights, sit or lie down in a relaxed position, and let yourself focus entirely on your breath. However, if you can’t find a completely quiet space, that’s okay! Over time, practicing mindful breathing in any setting will help you stay calm even in stressful environments.
Pair with Other Relaxation Techniques -
Breathing exercises work well on their own, but they can be even more powerful when combined with other relaxation techniques. Try practicing guided breathing alongside:
Listen to Your Body -
While most breathing techniques should feel comfortable, some may not be the right fit for everyone. If a certain technique makes you feel lightheaded, short of breath, or uncomfortable, adjust your approach. You may need to slow down your breathing, reduce the length of each session, or try a different method. The goal is to feel relaxed and in control, so always modify exercises to suit your body’s needs.
Use Guided Audio -
If you’re new to breathwork or struggle to stay focused, guided breathing sessions can be incredibly helpful. Apps like Calm, Insight Timer, Headspace, Smile Minds and Breethe offer step-by-step audio guidance, soothing background music, and structured breathing exercises to help you stay on track. These tools can make your practice more engaging and effective.
Breathing is a simple, free, and effective way to reduce arthritis pain and improve overall wellbeing. With regular
practice, guided breathing techniques can help you feel more in control of your pain, lower stress levels, and enhance mobility.
***If you want to learn more about breathing and relaxation techniques, check out our Relax
& Restore Program here.
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