Breathing Exercises for Pain and Chronic Pain: What Trials Found
What systematic reviews found for slow and diaphragmatic breathing in acute pain, chronic low back pain and other chronic pain, how weak the evidence is, and safety points.
Content last updated . This page has not been medically reviewed.
What the question is
People ask whether slow, deep or belly breathing can ease pain. Reviews look at three separate situations:- Acute pain (short-term, such as after injury, burns or procedures).
- Chronic low back and neck pain.
- Complex chronic pain, such as fibromyalgia or tension-type headache.
Pain is self-reported, trials cannot be blinded, and many studies combine breathing with other exercise, so findings are limited. Evidence labels: insufficient evidence to promising but limited; none is established.
What reviews found
| Question | Review | Result | Strength |
|---|---|---|---|
| Acute pain | 7 randomized trials of slow deep breathing [2] | Lower pain scores than controls, with high heterogeneity; larger reductions in burn pain; five trials at low risk of bias | Very low certainty |
| Chronic low back pain | 13 trials, 677 people, 2024 [3] | Lower pain scores (standardized mean difference -0.84) and disability scores; better forced vital capacity | Authors say it could be considered a potential alternative treatment; they note earlier studies were inconclusive |
| Chronic non-specific low back pain | 17 studies, 2026 [4] | Lower pain intensity (SMD -1.11), better function and fear-avoidance beliefs | High heterogeneity, five studies at high risk of bias, low to very low certainty; larger effect in athletes |
| Complex chronic non-cancer pain (neck pain, low back pain, fibromyalgia, tension-type headache) | 10 trials, 638 people [5] | Pain and/or quality of life improved in six trials | Quality of trials ranged from high to critically low; results could not be pooled |
Notes on the table:
- Methods varied. The 2026 low back pain review included diaphragmatic, slow or deep breathing and forced exhalation techniques lasting 2 to 12 weeks. [4] This site does not teach forced breathing techniques.
- The complex chronic pain review judged two trials of daily slow diaphragmatic breathing for 15 minutes to have low risk of bias, each with significant pain reduction of up to 37 percent. It still called the evidence sparse. [5] That is a study amount, not a recommendation.
- Outcomes are mostly self-reported pain and disability scores, and none of the reviews proves that breathing treats the cause of pain. How long any benefit lasts is not stated in the abstracts we read.
- Proper evidence not found for breathing exercises alone in arthritis pain, neuropathic pain and cancer pain: we searched PubMed for breathing exercises and chronic pain reviews, and none of those we read addressed these separately.
How this compares with relaxation techniques
The NCCIH says relaxation techniques might help with pain after surgery, headache, low-back pain and arthritis-related pain, but some supporting evidence is low quality, and whether they help fibromyalgia pain remains unclear. [6] Reviews of relaxation for headache were inconsistent and of very low quality. [6] For labor pain, the NCCIH reports that relaxation techniques might help but research quality was low to very low; see breathing in labor and childbirth.Who should take care
- People with chronic pain should tell the clinician who manages it before starting; breathing work sits beside, not in place of, their plan.
- Trauma or anxiety history. The NCCIH notes that people occasionally report negative experiences with relaxation techniques such as increased anxiety, intrusive thoughts or fear of losing control, and rare reports of symptoms worsening in epilepsy, certain psychiatric conditions or a history of abuse or trauma. [6] If focusing on your breath raises pain or distress, stop; see when focusing on breath makes you anxious.
- Pain with breathing (chest pain, a sharp pain when you breathe in) should be checked by a clinician.
Where to go next
Diaphragmatic breathing explains the practice the trials mostly used. Meditation for chronic pain, yoga evidence by outcome and acupuncture for back and neck pain cover other options.Frequently asked questions
Can deep breathing relieve chronic pain?
It may help some people, but evidence is limited. Reviews found lower pain scores in chronic low back pain, though with high variation and low-certainty evidence. [3][4] It is not a cure.
Does breathing help acute pain, such as after an injury?
A review found slow deep breathing was associated with lower pain scores, but the certainty was very low and more research is needed. [2]
Which breathing exercise is best for pain?
The research does not say. Trials used diaphragmatic, slow or deep breathing and other techniques. [4][5] Choose a gentle method with a clinician.
Is breathing for pain safe?
Gentle breathing is generally considered safe for healthy people, but negative experiences such as increased anxiety occasionally happen. [6] Stop if you feel dizzy, faint or worse.
Can breathing exercises replace pain medicine?
No source we read supports that. The complex chronic pain review described breathing therapy as a supplement to opioid management, with sparse evidence. [5] Never change medicines without your prescriber.
More details: evidence, limits and cautions
The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.
Safety first
Pain is a symptom, and new, severe or unexplained pain needs assessment, not a breathing exercise. MedlinePlus lists chest discomfort, pain or pressure as a reason to see a provider when it comes with breathing difficulty, and says to go to the emergency room or call 911 if breathing difficulty comes on suddenly or seriously interferes with breathing and even talking. [1] Do not stop or reduce prescribed pain medicines because of a breathing practice. The reviews below tested breathing as an addition to usual care, not a replacement. Practice sitting or lying down, never while driving or near water, and stop if you become dizzy, faint or more anxious.
References
- MedlinePlus Medical Encyclopedia, Breathing difficulty. Review date 4/1/2025. Read 2026-10-22.
- Joseph AE et al. Effects of slow deep breathing on acute clinical pain in adults: a systematic review and meta-analysis of randomized controlled trials. J Evid Based Integr Med 2022. PubMed abstract. Read 2026-10-22.
- Jiang X et al. Effects of breathing exercises on chronic low back pain: a systematic review and meta-analysis of randomized controlled trials. J Back Musculoskelet Rehabil 2024. PubMed abstract. Read 2026-10-22.
- Chen AY et al. Can breathing exercises effectively treat people with chronic non-specific low back pain? A systemic review with meta-analysis. J Back Musculoskelet Rehabil 2026. PubMed abstract. Read 2026-10-22.
- Mikkelsen LMS, Loving SW. Breathing therapy as a supplement to opioid management for complex chronic non-cancer pain conditions: a systematic review. Scand J Pain 2026. PubMed abstract. Read 2026-10-22.
- NCCIH, Relaxation Techniques: What You Need To Know. U.S. National Institutes of Health. Read 2026-10-22.
Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.