If you’re interested in health and breathing, you’ve probably heard of Wim Hof, a.k.a. The Iceman. He’s the Dutch adventurer best known for breaking world records involving cold exposure—such as the fastest barefoot half marathon in snow, the longest swim under ice, and the longest time spent in direct, full-body contact with ice. His secret? A unique breathing method inspired by a Tibetan Buddhist practice called tummo. In one study, monks practicing tummo were able to raise the temperature of their fingers and toes by as much as 14.9°F!

The power of breath is also well documented in childbirth. Dramatic pain relief has been reported by those practicing “hypnobirthing” or the Lamaze Technique. Developed by French doctor Fernand Lamaze about 70 years ago, Lamaze draws from ancient methods used by women to manage—or even transform—the pain of labor through breath and reframing.

Since founding the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical Center in 1979, Jon Kabat-Zinn has helped thousands use mindfulness—including breathwork—to reduce pain. Many patients facing terminal illness report profound relief and greater peace through these practices.

There’s ample evidence that the way we breathe can dramatically affect how we experience pain—whether from extreme cold, childbirth, or chronic illness. In my online course Live Pain Free, I teach a number of breathing techniques specifically designed to relieve pain.

A good place to begin is by simply bringing your attention to your breath throughout the day. Most of us breathe unconsciously—and for modern humans, that usually means shallow and rapid. It’s a terrible combination when it comes to pain and the stress that comes with it. But even noticing the breath is often enough to slow it down and deepen it naturally.

With intention, breath becomes a powerful, always-available tool for shifting consciousness and sensory experience. Take a moment now. Bring your full attention to a single breath. See how completely you can focus on it. I’ll wait.

Amazing (and kind of unfortunate), right? The mind can wander even in the space of a single breath. This simple practice—paying full attention to the inhale and exhale—is deceptively powerful. When distraction happens, just return to the breath. Don’t waste energy following thoughts or wondering why they keep showing up. That’s just the mind doing what it does. This alone can calm your system, expand your awareness, and ease pain.

As an optional second step, invite whatever pain you’re experiencing—physical, emotional, even worry—into the space of the breath. Let the pain be here without resistance. As you inhale, imagine yourself becoming more open (try mentally repeating “open… open… open…”). As you exhale, imagine releasing pain, tension, or stagnation.

Stay curious. Observe without judgment. Turn gently toward what you find, and keep breathing slow and deep. Let the inhale draw breath down into the base of your belly. Let the exhale carry it out from the deepest corners of your lungs—and all the tucked-away places in your being.

Be well,
Dr. Peter Borten