Proper breathing techniques are another way to reduce office syndrome pain.

When most people hear the word "investment," they think of stocks, mutual funds, real estate, or financial planning to build future security. We spend a considerable amount of time studying options, comparing risks, and looking for the best returns, because we all know that good investment isn't about short-term results, but about consistently accumulating small gains to achieve long-term benefits.

But as I've mentioned in several previous articles, in real life, there's one crucial asset that many people pay less attention to than their investment portfolio: their health.

Especially in the working age group, many people start their day with a cup of coffee, turn on their computers, attend meetings, answer emails, coordinate efforts, and before they know it, several hours have passed without them hardly getting up from their desks.

Initially, it might just be minor neck stiffness, shoulder tension in the evening, or back pain while driving home. But over time, these small symptoms gradually accumulate and develop into what is known as "office syndrome."

As a rehabilitation physician, I regularly see patients in this group—almost 80% of my patients. And what's interesting is that many of them have surprisingly similar symptoms.

"I'm still aching after waking up."

"I get massages very often, but the pain remains the same."

"I get a headache every afternoon."

"Why doesn't it get better even after resting?"

Many people believe that these symptoms are caused solely by a bad desk, an unsuitable chair, or incorrect posture.

But in reality, there's one factor that's often overlooked, and we rarely think it's related to pain: "how we breathe." Confusing, right? Breathing isn't that hard, is it? Everyone breathes all the time. But did you know that...?

"When stress strikes, breathing often changes first."

Imagine the period leading up to the financial closing, or a day filled with continuous meetings, the phone ringing, numerous emails, urgent work piling up all at once, and time seemingly insufficient. During those moments, take a moment to reflect on yourself.

– Do you unconsciously raise your shoulders?

Are you clenching your teeth tightly?

– Or some people might find themselves barely taking deep breaths throughout the day.

The doctor once asked many patients to observe themselves while working, and the responses from many were very similar.

"I just realized that when I'm stressed, it's like I'm holding my breath."

"Before I knew it, my shoulders were constantly tense."

"I'm breathing so shallowly that I'm exhausted."

This happens naturally because when the body senses stress, the brain automatically enters a state of preparedness. The nervous system signals the body to be alert; the heart beats faster, muscles tense up, and breathing changes. We begin to breathe faster, shallower, and use our chest more.

If it's temporary, the body can adapt. But if it happens every day for several hours, the body will unconsciously start to bear the burden, and we will begin to change our breathing patterns.

Incorrect breathing may be putting extra strain on the neck and shoulder muscles.

Normally, our bodies have a key muscle for breathing called the "diaphragm," which acts as the "master manager of the respiratory system."

When the diaphragm is working properly, breathing becomes deep, the abdomen expands, the body relaxes, and other muscles don't need to assist as much. However, when stressed or in a hurry, the body often automatically changes its breathing pattern. Instead of using the diaphragm, the body draws in the neck and shoulder muscles to help.

Imagine this: a company has core staff handling all the work, but when the system starts malfunctioning, they have to bring in people from other departments to help. Initially, everything might run smoothly, but if they have to help every day, eventually the employees will become exhausted. The same goes for muscles; when your neck and shoulders are constantly straining to breathe, tension and pain gradually develop.

Sometimes our bodies are sending us messages.

Allow me to give you an example of one of my own patients.

The patient is a 38-year-old woman who works in finance and investment. She has been experiencing chronic neck pain for almost a year.

I've gotten massages, changed pillows and chairs, and bought a lot of wellness equipment.

Initially, she improved, but eventually, the symptoms returned. Upon closer examination, one finding was that she frequently raised her shoulders and breathed shallowly while working. The symptoms were particularly pronounced during closing periods or under stressful conditions.

After starting breathing exercises combined with posture correction and stretching, my easily triggered muscle spasms significantly decreased. Of course, the pain didn't disappear completely, but it occurred more slowly and was much milder.

"We may spend so much time paying attention to everything around us that we forget to pay attention to the signals from our own bodies."

Why does breathing affect pain?

In medicine, pain isn't solely caused by muscles; it's also related to the nervous system, emotions, stress, and the quality of sleep. When the body is continuously stressed, the brain remains constantly alert.

It's like having an alarm signal left on all day; the consequence is that the muscles become more difficult to relax.

Poor sleep, increased stress levels, and increased sensitivity to pain are some of the reasons why some people may have normal test results but experience particularly severe pain on stressful days.

Simple breathing exercises to do during the workday.

The good news is that breathing care doesn't require expensive equipment, special space, or a long time.

I'd like to invite all my dear readers to take a short break during the day—perhaps before a meeting, before replying to an important email, or after sitting and working continuously for many hours—to practice breathing exercises.

Let's start with…

– Sit comfortably.

– Place your feet flat on the ground.

– Relax your shoulders.

Place one hand on your chest and the other hand on your stomach.

– Then, slowly breathe in through your nose, counting from 1 to 4.

Notice your abdomen gradually expand, then slowly exhale, counting from 1 to 6.

Don't try too hard, don't force it. Just let your breath flow out comfortably. Do this about 10 times. It only takes 2-3 minutes.

Many people feel the change from the very first time. Shoulders that were previously hunched begin to lower, tension in the neck decreases, and a hurried mind starts to slow down slightly.

The rewards of good health are similar to compound interest.

In finance, we believe in the power of accumulation. Small amounts of money invested consistently can grow into significant returns. The same is true for health. Many people expect quick results, wanting pain relief within a day, but the body works gradually. Three minutes of breathing exercises a day might not show immediate results, but consistent practice can gradually accumulate into valuable benefits: reduced pain, improved sleep quality, better concentration, decreased stress, and a gradual improvement in overall quality of life.

Because ultimately, health isn't an expense, but the best investment in life that yields the highest return. And sometimes, the beginning of self-care doesn't need to be complicated; it can simply be about sitting still for a moment, taking a break from the hustle and bustle around you.

Then, return to being aware of your own breath, because perhaps... what your body needs is simply a chance to "breathe fully" again.

Hopefully, this article will be a small starting point to help everyone relieve pain and pay more attention to the warning signals our bodies give us. Goodbye and see you next time!

Dr. Monthonlee Sutthitham
Rehabilitation Medicine Specialist
Thonburi Hospital

educational record

• Doctor of Medicine, Srinakharinwirot University, 2555
• Certificate of Rehabilitation Medicine, Khon Kaen University, 2558