Palmer Chiropractic · Kent, WA
Deep Breathing — Patient Guide
⭐⭐⭐⭐⭐ 5.0 · 129 Google Reviews
24837 104th Ave SE, Suite 100, Kent WA
(253) 854-7700
Deep Breathing: a relaxation technique using slow, purposeful breaths that activates the parasympathetic nervous system — directly reducing muscle tension, stress, and pain sensitivity. An essential complement to your chiropractic care at Palmer Chiropractic in Kent, WA.
How Deep Breathing Works
During stress or pain, the body triggers the stress response — shallow breathing, increased heart rate, and muscle tension that worsens musculoskeletal pain. Deep breathing triggers the relaxation response, releasing muscle tension and accelerating chiropractic recovery.
The Breathing Cycle
4 seconds
INHALE
Breathe in slowly through your nose
4 seconds
HOLD
Hold the air in your lungs
6 seconds
EXHALE
Breathe out slowly through your mouth
Instructions
Sit or lie comfortably. Place one hand on your stomach — it should rise and fall with each breath.
1
Inhale. Breathe in slowly through your nose for 4 seconds.
2
Pause. Hold the air in your lungs for 4 seconds.
3
Exhale. Breathe out slowly through your mouth for 6 seconds. Pucker lips as if blowing through a straw.
4
Repeat. Practice for at least 2 minutes, preferably 5 to 10 minutes.
Why It Works for Chiropractic Patients
Reduces Muscle Tension
Releases muscle guarding that worsens neck and back pain — accelerating chiropractic recovery.
Activates Healing
Shifts body from fight-or-flight into rest-and-repair mode — where healing happens fastest.
Reduces Pain Sensitivity
Raises the pain threshold, making musculoskeletal conditions more manageable between visits.
Tips for Best Results
- Slow down if it is not working. Breathing too fast is the most common mistake.
- Counting breaths takes your mind off pain and anxiety — return focus to counting when your mind wanders.
- Adjust the timing to your comfort. Lengthen if natural, shorten if you feel discomfort.
- Practice daily. Consistency produces far better results than occasional longer sessions.
Palmer Chiropractic · 24837 104th Ave SE, Suite 100, Kent WA 98030 · (253) 854-7700 · palmerchiropractic.com