# Breathing exercises for pain: what the evidence shows

Source: https://breathingexercises.uk/benefits/pain/
Author: Nell Avery · Updated 2026-11-04

**Short answer:** Slow, deep breathing may reduce pain a little, especially short-term pain such as burns dressings. A review of seven trials found lower pain scores with slow breathing, but rated the evidence very low certainty. For long-term pain, breathing exercises may help you cope, alongside other treatment, rather than take the pain away.

**Evidence grade:** Weak evidence. Small or short studies, surveys, or results that are mixed.

## 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](/exercises/diaphragmatic-breathing/) and [resonance breathing](/exercises/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.

## Frequently asked questions

### Does slow breathing reduce pain?

It may, a little. A review of seven trials found people who did slow, deep breathing reported less acute pain than those who didn't, with the biggest effect in people with burns. The evidence was rated very low certainty, so the true effect could be smaller.

### How should I breathe when I'm in pain?

Slowly and gently, with a long out-breath. Pain tends to make you breathe fast and shallow, which can make you tense, dizzy and more anxious. Breathing slowly helps you feel more in control and lets your muscles relax.

### Can breathing exercises help chronic pain?

They may help you cope with flare-ups and the tension that comes with long-term pain, and are often taught in NHS pain management programmes. But they are not a treatment on their own. NICE recommends exercise programmes and psychological therapies for chronic pain.

## References

1. [Joseph AE et al. Effects of slow deep breathing on acute clinical pain in adults: a systematic review and meta-analysis of randomized controlled trials. Journal of Evidence-Based Integrative Medicine, 2022.](https://pubmed.ncbi.nlm.nih.gov/35225720/)
2. [NHS. 10 ways to ease pain.](https://www.nhs.uk/live-well/pain/10-ways-to-ease-pain/)
3. [NICE. Chronic pain (primary and secondary) in over 16s: assessment of all chronic pain and management of chronic primary pain (NG193).](https://www.nice.org.uk/guidance/ng193/chapter/Recommendations)
4. [NHS. Pain relief in labour.](https://www.nhs.uk/pregnancy/labour-and-birth/pain-relief-in-labour/)