Knee pain is a common ailment, and often the go-to solution is to take some ibuprofen and hope for the best. However, there are other ways to ease knee pain that don't involve medication. Enter: box breathing.
Box breathing, also known as square breathing or four-square breathing, is a relaxation technique that can be used to help reduce stress and ease pain. The practice is simple: you breathe in for four counts, hold your breath for four counts, breathe out for four counts, and then hold your breath again for four counts. You repeat this cycle until you feel your pain start to ease.
Why Does It Work?
There are a few reasons why box breathing is effective in reducing pain. First, the act of focusing on your breath can help to distract you from the pain you're feeling. Second, the deep, slow breaths associated with box breathing help to relax your body and reduce muscle tension. And lastly, the act of holding your breath increases oxygen levels in your blood, which can help to reduce inflammation and pain.
How to Do It
Box breathing is easy to do anywhere, at any time. All you need is a comfortable place to sit or lie down and something to focus on counting (a watch or phone timer works well). Once you're settled, follow these steps:
1. Breathe in through your nose for four counts.
2. Hold your breath for four counts.
3. Breathe out through your mouth for four counts.
4. Hold your breath again for four counts.
5. Repeat the cycle until you feel your pain start to ease.
If you're looking for a drug-free way to ease knee pain, give box breathing a try. The practice is simple and can be done anywhere, at any time. Plus, it's backed by science! So next time your knee starts acting up, instead of reaching for the ibuprofen, try some box breathing instead. It may just put off the need for that OTC medicine!
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