Chronic pain affects millions of Americans over 65, often making everyday activities more difficult. While medications or physical therapy are common relief solutions, research points to another tool: diaphragmatic breathing.

According to Mayo Clinic, training the body to breathe deeply with the diaphragm—not the chest or shoulders—can calm the nervous system, improve oxygen use, and ease pain symptoms. Here, we’ll cover what diaphragmatic breathing is, why it works, and how older adults can practice it safely at home.

Diaphragmatic breathing: how does it help with pain relief

The diaphragm is a dome-shaped muscle located just below the lungs and above the stomach. It’s the body’s main breathing muscle, designed to expand fully with each inhale and contract during exhale. Babies and young children breathe this way naturally, but adults often switch to shallow chest breathing, especially when stressed or in pain.

Mayo Clinic specialists explain that seniors with chronic pain tend to rely heavily on secondary breathing muscles in the neck, shoulders, and chest. These muscles already carry a heavy workload, from supporting posture to stabilizing the head, which weighs roughly 10 to 12 pounds. Diaphragmatic breathing shifts the work back to the primary muscle, giving the upper body a chance to rest and conserve energy.

Another benefit lies in blood chemistry. The pH of human blood is normally around 7.4, slightly alkaline. Shallow, rapid breathing can disrupt this balance, while steady diaphragmatic breathing helps regulate it. A stable pH may reduce inflammation, which researchers believe contributes to chronic pain flare-ups.

Chronic pain often keeps the body stuck in “fight or flight” mode, activating the sympathetic branch of the autonomic nervous system. This state raises stress hormones, tightens muscles, and increases sensitivity to pain. Deep breathing turns on the parasympathetic response—the “rest and digest” system.

How seniors can practice diaphragmatic breathing

Experts say that practicing diaphragmatic breathing for just 10 minutes, three times daily, can lower pain intensity and related symptoms after two weeks of consistency. They recommend starting in a calm environment where distractions are minimal. Begin with these steps:

Settle into position: Lie back or sit with shoulders relaxed and head supported. Place one hand on your chest and the other on your abdomen.
Exhale first: Release air through your mouth gently before beginning.
Breathe in through the nose: Allow the stomach to rise as the diaphragm pulls air in. The chest should stay mostly still.
Pause briefly: Hold the inhale for a second or two without straining.
Exhale slowly: Let the stomach fall as air leaves, keeping the shoulders relaxed.
Keep a steady rhythm: A simple count of three for inhale, a brief pause, and three for exhale works well.
Relax with each breath: Focus on calm release rather than force.

At first, practice once or twice a day for a few minutes. As it becomes easier, extend sessions and aim for regular daily practice. Keeping breaths gentle prevents over-breathing or lightheadedness. It’s not a cure-all, but it can be a reliable, drug-free way to manage chronic pain. Seniors who practice consistently often notice less muscle fatigue, steadier energy, and calmer moods.