When pain is intense or we are feeling anxious, we tend to start taking shallow, rapid breaths. This can leave you feeling dizzy and even more anxious. Anxiety can be a headache trigger, so it's always good to have a relaxing breathwork technique or two in your back pocket to return your breathing pattern to a more relaxed rhythm faster.
Here are 3 techniques
Box breathing
1. Inhale through your nose slowly for 4 seconds.
2. Hold your breath for 4 seconds.
3. Slowly exhale through your mouth for 4 seconds.
4. Pause for 4 seconds before repeating.
Repeat as many times as you can (try for 30 - 60 seconds to start off).
Balloon breathing
1. Sit in a comfy cross-legged position (or on a chair if you can't cross your legs).
2. Place your hands, palms facing down, in the middle of your belly.
3. As you inhale, imagine a balloon inflating in your belly.
4. As you exhale, imagine the balloon slowly deflating.
Repeat as needed - with each round, try and make the “balloon” bigger.
Diaphragmatic breathing
1. Lie on your back, with your knees bent.
2. Place one hand on your chest and the other on your bellow, below the rib cage.
3. Breathe in slowly through your nose for about 4 seconds - feel your belly extending and try to keep the hand on your chest as still as possible.
4. Hold for 2 seconds.
5. Tighten your stomach muscles, then let them fall in as you exhale steadily through pursed lips for about 6 seconds (you're going to want to hear yourself here).
Repeat for 5 - 10 minutes.
