HOW TO BREATHE FOR BETTER POSTURE

Breathing is something we do instinctively, but how often do we think about how we’re breathing? If you're used to shallow, chest-based breathing, you might be surprised to learn that the way you breathe can be directly impacting your posture. 

Chest breathing is shallow and relies on muscles in the upper body, including those around the neck and collarbone. These secondary muscles aren’t meant to handle the bulk of your breathing workload. When you breathe this way consistently, especially if paired with poor posture, it can cause unnecessary tension in your upper body. Slouching and rounding your shoulders forward limits the space in your chest, making it difficult for your lungs to fully expand. If you’re already chest breathing, this restricts your ability to take in deep breaths, which places more strain on your upper body. When muscles like your upper traps, neck, and shoulders are overworked to assist your breathing, they can't perform their intended roles in posture maintenance. “Research has shown that people with ongoing mild-to-moderate neck pain or sore, stiff neck muscles have problems using the lungs and respiratory system to their full capacity” (Dalton, 2020).  This contributes to a cycle of muscular imbalances and tension that affects your overall alignment and functionality. Swapping this shallow breath for a deep breath, known as belly breathing, is a simple yet powerful change that can improve your posture and how your body feels.

It’s never too late to switch your breathing pattern and start to feel the difference. To test your breath, place one hand over your chest and one over your belly. Take a slow, deep breath through your nose, focusing on expanding your belly, not your chest. Your hand on your belly should rise, while the hand on your chest remains relatively still.  Exhale slowly through your mouth, letting your belly fall. Continue this pattern, aiming for slow, controlled breaths. This deep breathing pattern involves inhaling slowly and deeply through your nose, which allows for more efficient breaths. By engaging your diaphragm, relieving upper body tension, and promoting core stability, deep breathing can help you stand taller and function more efficiently. Incorporate this technique into your daily routine, especially during moments of stress or while working at a desk. It’s a great way to reset your posture and breathing throughout the day. 

Tapping into this breath when exercising has the same great benefits. During a Pilates class at Niche, we start most classes with some form of breathwork and focus on a deep belly breath inhaling through the nose. Our Align Reformer class is focused on detailed instruction with an emphasis on core stability, spine alignment and proper form. You can expect to leave class more in tune with your mind and breath connection. If you’re interested in a Mat Pilates class, our Move Mat class is made to leave you feeling taller and syncs breathwork with the movement. Whether you're practicing this breath in Pilates, sitting at your desk, or managing stress, taking a moment to focus on a deep, proper breath is always beneficial. It’s a simple practice that can help reset your mind and body anytime, anywhere.

Sources:

Dalton, S. (2020, August 18). Breathe deeper to improve health and posture. Healthline. https://www.healthline.com/health/breathe-deeper-improve-health-and-posture#breathingpatterns