How to use box breathing for pain relief
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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Meet Suzie Andrade

 
I was 41 when I was told that I needed a knee replacement and then likely my other knee would face the same fate.

stopped playing softball.
stopped walking just to walk. 
I stopped using stairs and curbs. (Yes, CURBS!)
stopped parking miles away from the store simply to get extra steps. 

One day, I was on the beach, walking through sand and cursing every painful step. I wanted to walk to the water, but it was not possible. The water’s edge was too far. It was that moment I decided enough.

I drew the proverbial line in the sand and made a decision to get it done. I was 43 years old. 

I was 45 for my left knee replacement and 46 (7 months later) for the right knee replacement, because I pushed the knee too long before replacing it.  I had my right knee replaced at 48.

I had no idea that in that pain I would find purpose. I am so grateful that each of the joints have way surpassed my expectations for recovery. Mostly because I knew they would. I had no doubt they would. 

I now share the Yetter Getter Mindset and the way I got through those recoveries in a thriving free community on Facebook.

It’s where you belong.  I Am Titanium

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