1. Breathe In, Breathe Out
Deep breathing is good for your body because it helps you get plenty of healing oxygen into your tissues. But taking deep breaths also stimulates the part of the nervous system that helps you relax, which is a great way to alleviate stress and ease pain. The following exercise, known as four-square breathing or box breathing, has been shown to help manage pain. Sit in a comfortable position and follow these steps:- Breathe in through your nose for 4 counts.
- Hold your breath for 4 counts.
- Breathe out through your mouth for 4 counts.
- Hold at the bottom of your exhalation for 4 counts, then repeat the cycle for 2 minutes.
2. Get Those Zzz’s
Sleep is essential for optimizing your body’s healing and regeneration process. It’s also an important way for managing stress. For these reasons, getting enough sleep can actually help you experience less pain. Does pain make it tough to fall asleep or stay asleep? Try these sleep hygiene tips to make it easier:- Go to bed at the same time every night, and wake up at the same time every morning (weekends and holidays included).
- Dim the lights and power down your electronics for at least an hour before bedtime.
- Sleep in a pitch black room with the bedroom temperature set to 65 to 68 degrees.