Cramp-Ease Breath
Recovery · Beginner · 10 rounds
Slow breathing into the low belly to take the edge off period pain.
Cramping tightens everything around it, and the guarding makes the pain worse. Slow diaphragmatic breathing directed into the low belly, with an exhale twice the length of the inhale, interrupts that loop - it raises pain tolerance through vagal activation and stops the abdominal wall bracing against the cramp. Warmth on the abdomen while you do it helps.
How to practice
- Inhale (Low Belly) for 4 seconds (through the nose)
- Exhale (Long, Soft) for 8 seconds (through the mouth)
Benefits
- Reduces the guarding that amplifies cramps
- Raises pain tolerance
- Something to do in the worst ten minutes
- Combines well with heat
When to practice
During cramping, as many rounds as it takes. Also useful the day before.