Beyond the Blanket: 11 Natural Ways to Soothe Cold-Induced Body Pain

9. Breathing and Relaxation Techniques: Lower pain sensitivity through calm, focused breathing

Stress tightens muscles and raises pain perception. Short breathing exercises and brief guided relaxation activate the parasympathetic nervous system, which helps lower cortisol and pain sensitivity in minutes. A simple diaphragmatic breathing practice—three to five minutes of slow in-breaths through the nose and longer out-breaths through the mouth—can reduce tension and make movement feel easier (Very Well Mind).

10. Restful Positioning and Sleep Support: Protect sleep and reduce overnight stiffness

Quality rest matters when your body is healing. Positioning can ease pain during sleep by reducing strain on sore muscles and improving breathing if congestion is present. Elevating the head slightly can aid breathing and reduce chest discomfort, while side-lying with a pillow between the knees can support hips and lower back. Pillows under the knees while lying on your back may relieve lumbar tension.