Dr. Jordan Sudberg Explores The Science of Breathwork: Harnessing Controlled Breathing to Alleviate Pain

Pain is an experience that affects not just the body, but the mind and emotions as well. For millions suffering from chronic or acute pain, finding effective, non-pharmacological ways to manage discomfort is crucial. One increasingly studied and accessible method is breathwork—the practice of using controlled breathing techniques to influence physical and mental states.

Pain management specialist Dr. Jordan Sudberg emphasizes the growing scientific support for breathwork as a powerful tool to reduce pain and improve quality of life. In this post, we’ll delve into the science behind breathwork, how controlled breathing affects the nervous system, and practical techniques you can incorporate into your pain management routine.

What Is Breathwork?

Breathwork refers to various exercises that intentionally manipulate the rhythm, depth, and pace of breathing to influence physical, emotional, and mental well-being. These techniques range from slow diaphragmatic breathing and box breathing to more dynamic forms like holotropic breathwork.

Though often rooted in ancient practices such as yoga and meditation, breathwork has gained traction in modern medicine for its physiological benefits, especially in pain management.

The Science Behind Breathwork and Pain Reduction

Pain is not merely a physical sensation; it is modulated by complex interactions between the nervous system and the brain’s emotional centers. Breathwork can influence these systems in several key ways:

1. Activating the Parasympathetic Nervous System

Dr. Jordan Sudberg explains:

“Controlled, slow breathing activates the parasympathetic nervous system—the body’s ‘rest and digest’ mode. This helps reduce the ‘fight or flight’ stress response, which often amplifies pain sensations.”

By slowing the breath and focusing attention on breathing patterns, breathwork lowers heart rate, reduces muscle tension, and diminishes the release of stress hormones like cortisol, all of which contribute to pain perception.

2. Modulating Pain Signals in the Brain

Studies using functional MRI scans have shown that controlled breathing can alter activity in brain regions responsible for processing pain, such as the anterior cingulate cortex and insula. These changes can reduce the intensity of pain signals and improve emotional regulation.

Dr. Sudberg notes:

“The brain’s perception of pain is highly subjective. Breathwork can shift that perception by calming neural circuits linked to pain and anxiety.”

3. Increasing Oxygen Delivery and Reducing Inflammation

Deep breathing enhances oxygen flow to tissues and organs, promoting cellular repair and reducing inflammation—a common underlying factor in many chronic pain conditions.

Breathwork Techniques Recommended by Dr. Jordan Sudberg for Pain Relief

Here are some accessible breathwork techniques that Dr. Sudberg often recommends to patients as part of a holistic pain management plan:

1. Diaphragmatic (Belly) Breathing

How to Do It:

• Sit or lie comfortably with one hand on your chest and the other on your abdomen.
  
• Inhale deeply through your nose, allowing your belly to rise while keeping your chest still.
  
• Exhale slowly through pursed lips, feeling your belly fall.
  
• Repeat for 5-10 minutes.
  

Benefits:
This technique encourages full oxygen exchange, promotes relaxation, and reduces sympathetic nervous system activation.

2. Box Breathing (Four-Square Breathing)

How to Do It:

• Inhale slowly for a count of four.
  
• Hold your breath for four counts.
  
• Exhale for four counts.
  
• Hold the breath again for four counts.
  
• Repeat the cycle for several minutes.
  

Benefits:
Box breathing helps regulate the nervous system, improve focus, and decrease anxiety that can worsen pain.

3. Alternate Nostril Breathing (Nadi Shodhana)

How to Do It:

• Close your right nostril with your thumb.
  
• Inhale slowly through the left nostril.
  
• Close the left nostril with your ring finger and release the right nostril.
  
• Exhale slowly through the right nostril.
  
• Inhale through the right nostril, close it, and exhale through the left nostril.
  
• Continue alternating for 5 minutes.
  

Benefits:
This practice balances the nervous system and enhances mental clarity, reducing emotional components of pain.

4. 4-7-8 Breathing

How to Do It:

• Inhale quietly through your nose for 4 seconds.
  
• Hold your breath for 7 seconds.
  
• Exhale forcefully through your mouth for 8 seconds.
  
• Repeat 4 cycles.
  

Benefits:
4-7-8 breathing calms the nervous system and promotes restful sleep—both essential for pain management.

Integrating Breathwork Into Your Pain Management Routine

Dr. Jordan Sudberg emphasizes that breathwork is a complementary tool—not a standalone cure. Here’s how to make it part of your comprehensive pain care:

1. Start Small and Build Consistency

Begin with 5 minutes per day, gradually increasing duration. Consistency is key to reaping long-term benefits.

2. Combine with Other Modalities

Breathwork works best alongside physical therapy, medications, psychological counseling, and lifestyle changes like diet and exercise.

3. Use Guided Resources

Apps, videos, or working with a trained instructor can help beginners learn proper techniques and maintain motivation.

4. Practice During Pain Flare-Ups

Using breathwork during pain episodes can reduce intensity and help regain control over symptoms.

Real Patient Experiences Highlighting Breathwork’s Impact

Dr. Sudberg shares success stories from his practice:

“I had a patient with chronic lower back pain who struggled with anxiety and poor sleep. Incorporating daily diaphragmatic breathing and guided meditation significantly reduced her pain scores and improved her mood.”

The Growing Research Base: Breathwork’s Role in Pain Science

Recent clinical studies underscore the efficacy of breathwork:

• A 2023 study in The Journal of Pain found that slow breathing reduced pain intensity and anxiety in fibromyalgia patients.
  
• Research published in Pain Medicine highlighted how breathing techniques decreased opioid requirements in postoperative patients.
  
• Neuroimaging studies demonstrate breathwork’s capacity to alter pain-related brain activity.
  

These findings validate what Dr. Sudberg has long observed in clinical practice—a growing acceptance of breathwork as a valuable adjunct in pain treatment.

Tips from Dr. Jordan Sudberg for Getting Started with Breathwork

• Create a Calm Environment: Find a quiet, comfortable space free from distractions.
  
• Be Patient: Results may take weeks to become noticeable; persistence is crucial.
  
• Focus on Breath, Not Pain: Directing attention to breathing can reduce rumination on pain.
  
• Consult Your Healthcare Provider: Especially if you have respiratory or cardiovascular issues.
  

Conclusion: Breathwork as a Bridge to Greater Pain Relief

Breathwork offers a scientifically backed, low-cost, and accessible way to complement traditional pain management strategies. According to Dr. Jordan Sudberg, controlled breathing techniques can not only reduce pain intensity but also improve emotional well-being, sleep quality, and overall resilience.

By integrating breathwork into daily routines, patients gain a practical skill to actively engage with their pain, fostering empowerment and hope.