Breathing exercises for pain: what the evidence shows

How breathing affects pain

Pain and breathing are closely linked. Sudden pain makes you gasp or hold your breath; ongoing pain tends to make you breathe fast and from the top of your chest. That can make you tense, dizzy and anxious, which in turn makes pain feel worse. Slow breathing with a long out-breath interrupts that cycle. It gives your attention somewhere to go, lets tense muscles relax and helps you feel more in control.

The NHS suggests breathing slowly and deeply when pain is intense, and breathing techniques are a standard part of preparing for labour.

How to use breathing when you’re in pain

1. Breathe out first, slowly, and let your shoulders drop.
2. Breathe in gently through your nose for about 4 seconds.
3. Breathe out slowly for about 6 seconds, imagining the tension leaving with the breath.
4. Carry on for a few minutes, or through a painful procedure or flare-up.

Diaphragmatic breathing and resonance breathing both work well. Avoid long breath-holds and fast breathing, which can increase tension.

What the research shows

A 2022 review of randomised trials of slow, deep breathing for acute pain, the short-term pain of injuries, burns or procedures, found seven trials that met its criteria. Pain scores were lower with slow breathing than without, but the results varied a lot, with the largest effect in people having burns treated. The reviewers rated the evidence as very low certainty.

There is less trial evidence for long-term (chronic) pain. Breathing and relaxation techniques are often taught in NHS pain management programmes, alongside other approaches, but NICE’s guidance on chronic primary pain recommends supervised exercise programmes, psychological therapies and, for some, acupuncture, not breathing exercises on their own. We grade the evidence for pain as weak.

When to see a doctor

See your GP if you have pain that lasts more than a few weeks, keeps coming back or is stopping you doing everyday things. Call 999 for sudden severe chest pain, or chest pain that spreads to your arm, back, neck or jaw.