by Andrew Erzen
Living with a long-term injury or condition can be frustrating. Not only does pain affect your body, but it can also heighten feelings of stress and anxiety. Over time, this stress response can make recovery more difficult. One tool I’ve seen help many people – and one I personally have a strong interest in is breathwork.
When we experience ongoing pain, our nervous system can stay in a “fight or flight” state for longer than it should. This can lead to increased muscle tension, poor sleep, and heightened pain sensitivity. Breathwork is a simple but powerful way to guide the body back toward a calmer state, supporting both mental and emotional well-being in addition to physical recovery.
A personal experience
During my time playing professional ice hockey, I sustained a body check during a game, which left me with pubic bone stress syndrome. The direct trauma left me unable to skate for nearly four months. It was one of the most difficult challenges I’ve faced during my career, not only physically but also mentally. I found myself constantly frustrated, worried about how long recovery would take, and struggling to stay focused.
What made a big difference for me was incorporating breathwork into my rehab routine. Using techniques like diaphragmatic and box breathing helped me regulate my nervous system, manage the anxiety of being sidelined, and keep my mind clear. Breathwork gave me a sense of control when progress felt slow. It allowed me to stay determined, and five months later, I was back on the ice training again with a new appreciation for recovery.
Why breathwork matters
The way we breathe directly influences our nervous system. Shallow, rapid breathing keeps the body alert and tense. Slow, deep breathing tells the brain that it’s safe, activating the “rest and recover” side of the nervous system. This shift can reduce anxiety and give your body a better environment for healing.
Practical tips you can try
The good news is that breathwork doesn’t need to be complicated. Here are a few simple techniques you can start using today:
– Diaphragmatic breathing: Place one hand on your chest and the other on your stomach. Try to breathe so that your stomach rises more than your chest. This encourages deeper, calmer breathing.
– Box breathing: Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat for a few minutes to steady both body and mind.
– Link it with activity: Try breathwork after exercise, before bed, or even while sitting at your desk to create a regular habit.
When to seek help
If you’ve been managing pain or injury for months without progress, or if anxiety feels overwhelming, it’s important to reach out for support. At Physica Ringwood, we not only provide tailored physiotherapy programs but also run breathwork classes in addition to one-on-one breathwork sessions designed to help regulate the nervous system and support recovery. These sessions can be a great way to learn the techniques in a guided, supportive environment.
At our Ringwood clinic, I enjoy working with clients to manage not just the physical side of injury but also the mental barriers that come with it. Recovery can feel slow at times, but every step you take, including something as simple as focused breathing, helps move you forward.
If you’d like to explore how breathwork and physiotherapy can support your recovery, I’d be glad to help.
Book online for a breathwork class or book to see Andrew for a 1:1 session – Book here