• Preparing for Abdominal Breathing
• Try Abdominal Breathing Now
• Monitor Your Response
• Planning for Change
• Moving Forward to the Relaxation Exercises

Abdominal breathing can be a very effective technique for managing chronic pain. This technique is a key component of the pain management techniques that rely on relaxation. Therefore, it is very important that you master abdominal breathing before moving on to any of the relaxation exercises.

It may take several visits to the Abdominal Breathing page before you feel that you can comfortably move forward to try another technique. This is completely normal and is to be expected. Practice, patience, and commitment are key as you learn this technique.

By following the steps provided for the breathing exercise, you will help your body accomplish the following:

• Increase oxygen supply to the brain and muscles
• Improve the efficiency of the excretion of bodily toxins
• Connect the body to the mind
• Heighten overall concentration
• Trigger a relaxation response
  

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Preparing for Abdominal Breathing

In order to use this exercise, you will need to make a few preparations before clicking on one of the audio buttons.

• Use the exercises during a quiet time, when you will not be interrupted by other people or tasks.
• Select a comfortable chair or position before you begin the exercise.
• Be sure your computer is close enough so that you can easily hear the instructions; if you are using a laptop, move to a comfortable location.
• Reduce possible distractions or noises-turn off radios or televisions.
• If you wish, use a soothing background noise to assist you with relaxing.

If you wish to add music to your breathing or relaxation exercises, then utilize these guidelines:

• Avoid music with words, a theme, or a predictable tempo.
• Nature sounds such as water, wind, and birds may be helpful.
• Minimalist music can support relaxation-this type of music uses a limited number of tones, arranged in an unpredictable rhythm that is not distracting.
  

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Try Abdominal Breathing Now

Click on an exercise title to listen to the audio files, or right-click to save them to your desktop.

Using the Audio Modules

Abdominal breathing exercise guided by a male voice

Abdominal breathing exercise guided by a female voice

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Monitor Your Response

Use the Response Worksheet to think about how abdominal breathing may help you manage your pain.

Download Response Worksheet-Breathing

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Planning for Change

Use the Action Plan Worksheet to help you plan how you will incorporate abdominal breathing into your day to day routines.

Download Action Plan Worksheet-Breathing

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Relaxation Exercises

When you visit the Relaxation page you will be asked if you have completed the Abdominal Breathing exercise. This is to remind visitors to the site that they must understand how to do abdominal breathing before they can move forward to try the relaxation exercises.

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