The Arthritis–Breathing Connection

Joint pain. Morning stiffness. Swelling that lingers. If you’re living with arthritis, you know how difficult it can be, not just physically, but mentally and emotionally too. 

But what if I told you that your breath can help you manage arthritis? 

Yes, how you breathe can affect how much pain you feel, how much inflammation you carry, and even how stressed or calm you are. 

In this blog post, let’s analyze the connection between arthritis and breathing, and how breathing the right way can help you with arthritis management.

What is Arthritis?

In simple words, arthritis is defined as an acute or chronic inflammation in your joints. Arthritis isn’t just one condition; it’s an umbrella term for over 100 diseases that involve joint pain, swelling, stiffness, and reduced mobility in joints. Here’s a breakdown of the most common types of arthritis and the associated symptoms.

But What Does Breathing Have to Do With Inflammation?

Now that you know, regardless of the type of arthritis, inflammation is the common thread. But did you know that your breath can fight or feed that inflammation? Yes, you read it right!

When you’re in pain, your body automatically enters a stress state. Your breathing becomes shallow and rapid, your muscles tense, and your heart races. This shallow breathing pattern, especially from the chest, makes your body stay in fight or flight mode, which results in:

• Increased levels of adrenaline and cortisol
• Increased inflammation
• Tensed muscles and reduced circulation

Over time, this creates a state of low-grade, chronic inflammation. This can worsen joint swelling, morning stiffness, fatigue, and brain fog. 

|| Poor breathing patterns = low oxygen delivery = more inflammation + more pain ||

Now, let’s talk about stress associated with arthritis. When you’re stressed, your body releases stress hormones, which increase inflammation. Muscles around your joints tense up, and your perception of pain intensifies. 

It becomes a vicious cycle: Pain → Stress → Shallow breathing → More inflammation → More pain → More stress

What can you do to break this cycle?

Just Breathe the Right Way

Are you breathing right?

Let’s do a quick check. Put one hand on your chest and one on your belly. Take a deep breath. Did your chest rise more than your belly? If yes, you’re likely chest breathing, and it could be feeding your stress and inflammation.

How to Breathe Right?

You’ve probably never been taught how to breathe, because it just happens, right?

But as mentioned above, if you’re dealing with arthritis, shallow or incorrect breathing can keep your body stuck in a state of stress and inflammation.

Let’s change that.

Many of us tend to breathe rapidly from the chest, and often through the mouth. This breathing pattern keeps your nervous system in fight-or-flight mode, which can increase your pain sensitivity and stress levels. 

Diaphragmatic breathing, also known as belly breathing, is the optimal way to breathe. When you engage your diaphragm and take deep breaths, you:

• Send calming signals to your nervous system
• Activate your parasympathetic nervous system (the rest-and-digest system)
• Relax tension in your muscles
• Deactivate the stress receptors
• Reduce pain sensitivity
• Help shift your focus away from discomfort or distress

Here’s how to breathe optimally:

1. Find a comfortable position. You can either sit upright on a chair with your back straight or lie down on your back with your knees bent. 
2. Place one hand on your chest and the other hand on your belly. This helps you feel where your breath is going.
3. Inhale slowly through your nose. As you breathe in, let your belly expand under your hand. Your chest should stay as still as possible.
4. Exhale gently and completely. As you exhale, tighten your stomach muscles and feel your belly fall. The hand on your chest should remain still.
5. Repeat for 2-5 minutes. Stay relaxed. Do not force it.
   

What’s Happening Inside Your Body When You Breathe Optimally?

Look at the image: You’ll notice three things: pear, cone, and wave (diaphragm) shown as a red curved line. These work together every time you breathe.