Breath Better – Move Better

Breathing is something we do thousands of times each day, usually without thinking about it. Yet the way we breathe can have a surprising influence on posture, muscle tension, movement, exercise performance and even pain.

In physiotherapy, breathing mechanics are increasingly recognized as an important part of the bigger picture. Breathing is not simply about bringing oxygen into the body—it is closely connected to how the rib cage, diaphragm, abdominal muscles, neck and shoulders work together.

Why Do Breathing Mechanics Matter?
The diaphragm is our primary breathing muscle, but it also plays an important role in posture and movement. It works together with the deep abdominal muscles to help create internal stability and prepare the body for movement. Research has demonstrated that the diaphragm can contribute to postural adjustments even before movement occurs. Ideally, a deep breath should allow the rib cage to expand in multiple directions—not simply push the chest forward. The lower ribs should have the ability to move outward and sideways as the diaphragm contracts. A full, controlled exhalation then allows the rib cage to return toward its resting position. However, prolonged sitting, stress, poor posture, pain and habitual movement patterns can alter this process. When we rely on the muscles around the neck, shoulders and chest to assist with breathing, this can contribute to unnecessary muscle tension.

For example, tightness in the chest muscle (pectoralis muscles) can be associated with rounded shoulders, neck and shoulder discomfort, and altered shoulder blade mechanics. A shallow or inefficient breathing pattern may also cause muscles such as the pectoralis minor to work harder as accessory breathing muscles.

Breathing mechanics are also connected to core function. The diaphragm and abdominal muscles help regulate pressure within the trunk, providing a foundation for efficient movement. When the rib cage becomes stiff or the diaphragm does not contract well, an effective inhale and exhale can become more difficult. Improving rib cage and diaphragm mobility may help restore movement and coordination throughout the body. There is also evidence that inspiratory muscle training combined with diaphragmatic breathing instruction can reduce low back pain (Front. Public Health 2025 Ying Li et al.)

The goal is not to constantly monitor every breath. Instead, occasional breathing exercises can help remind the body how to move efficiently.

Three Simple Exercises to Try

1. Side-Rib Breathing
This is a great way to reconnect with your rib cage! Sit comfortably or lie on your back. Place your hands around the lower sides of your ribs. Take a slow breath in through your nose and imagine expanding your ribs outward into your hands. Try not to shrug your shoulders or force your chest upward. Slowly breathe out and allow the ribs to gently move inward. Repeat for 5 slow breaths. Try it while sitting at your desk, in the car, or before exercise.

2. Doorway Chest Stretch
Stand in a doorway with your forearm resting against the door frame. Gently step forward until you feel a comfortable stretch across the chest. Avoid pushing your ribs forward, jutting your head forward or allowing the shoulder to roll excessively forward. The goal is to create movement through the chest while maintaining comfortable alignment. Hold for 20-30 seconds, 2x/day.

3. Combine Breathing With Movement
Try incorporating slow breathing into simple daily movements. For example, during a gentle shoulder movement, breathe in as you open your chest and breathe out as you return to your starting position. The purpose is to coordinate breathing with movement rather than holding your breath or allowing your neck and shoulders to take over.

Make breathing part of your routine.
You don’t need a complicated program to improve breathing mechanics. A few minutes of focused breathing throughout the day can be a useful starting point. Think of these exercises as opportunities to reset rather than another task on your to-do list. Practise while waiting for your coffee, sitting at your desk, walking, or before a workout.

Better breathing, a more mobile rib cage and reduced unnecessary muscle tension can help prepare your body for both exercise and everyday activities. If breathing exercises consistently cause pain, dizziness, shortness of breath or other concerning symptoms, stop and speak with your healthcare professional. A physiotherapist can assess your breathing pattern, rib cage mobility, posture and movement to determine whether specific exercises are appropriate for you.

Breathe well, move well, and give your body the opportunity to move the way it was designed to.

Jennifer Gordon
(BSc.PT, GunnIMS, AFCI)
Physiotherapist – Bragg Creek Physiotherapy
www.braggcreekphysio.com