When you think of pain relief, breathing might not be the first thing that comes to mind.
But the way you breathe is intimately connected to how your body experiences pain, regulates stress, and recovers from injury. In fact, learning to breathe well is one of the simplest and most powerful ways to support your nervous system — and your healing process.
Let’s explore why breath matters so much.
Your breath is directly connected to your autonomic nervous system — the part of your body that controls unconscious functions like heart rate, digestion, and the stress response.
When you’re anxious or in pain, your breathing often becomes shallow and rapid. This activates the sympathetic nervous system, which puts your body into “fight or flight” mode. While this response is essential in moments of danger, staying stuck here can increase muscle tension, reduce circulation, and heighten your sensitivity to pain.
The antidote? Activating the parasympathetic nervous system — the “rest and digest” mode — which supports healing, reduces inflammation, and allows your body to soften out of survival mode.
And one of the most effective ways to do that is through diaphragmatic breathing.
Also known as belly breathing or abdominal breathing, diaphragmatic breathing engages your diaphragm — a dome-shaped muscle that sits under your lungs and helps you breathe more fully.
Instead of shallow chest breathing (which can perpetuate tension), this deeper breath pattern sends signals to your brain that it’s safe to relax.
Here’s a simple way to try it:
Even a few minutes a day can start to reset your system.
The vagus nerve is a key player in this process. It runs from your brainstem through your chest and abdomen, linking many major organs — including your heart, lungs, and digestive system.
Stimulating the vagus nerve helps shift your body into parasympathetic mode. And guess what activates it beautifully?
→ Slow, deep breathing.
Research shows that vagal tone (the health and activity of your vagus nerve) is associated with reduced inflammation, better resilience to stress, and lower pain perception.
By supporting your vagus nerve with conscious breathing, you’re not just relaxing — you’re laying the groundwork for physical recovery.
Pain doesn’t just live in your tissues — it also lives in your nervous system.
When your brain perceives a threat (like an injury or ongoing stress), it can amplify pain signals even when the tissue has healed. This is known as central sensitisation, and it can make pain feel bigger than the actual issue.
Breathwork helps break this cycle by:
In sessions at our clinic, we often guide clients through simple breath awareness — especially when releasing chronic tension patterns or working with the nervous system directly.
Breath is more than survival. It’s a tool — one you carry with you at all times — that can soften pain, steady your mind, and support your body’s natural intelligence.
Next time you feel tension rising, or notice your breath getting shallow, pause. Bring one hand to your belly. Inhale gently. Exhale slowly. Let your body remember it is safe to heal.
And if you’re looking for more guidance, or want to explore how your breathing might be impacting your pain or posture, we’re here to help.
Book a session to begin reconnecting with your breath, your body, and your healing.
