How to Improve Your Breathing for Better Movement and Less Pain
Breathing—it’s something we do all day, every day, without even thinking about it. But here’s a surprising fact: most people aren’t breathing in a way that supports their body’s movement or helps reduce pain.
Shallow, chest-dominant breathing patterns are extremely common, and over time, they can contribute to poor posture, tight muscles, and even chronic pain.
Good breathing isn’t just about getting enough oxygen—it’s about moving your body in a way that supports your muscles and joints, improving both mobility and stability.
Learning how to breathe properly can be a game-changer for reducing pain and enhancing movement, whether you’re exercising or just going about your day.
So, how do you breathe better? Let’s explore how you can use proper breathing techniques to improve your body mechanics and feel less pain.
Why Breathing Matters for Movement and Pain
Before diving into techniques, it’s important to understand why breathing is so crucial for movement and pain relief.
The way you breathe directly impacts the position of your ribcage, pelvis, and spine—all key components for how you move and how your body absorbs strain. Shallow chest breathing leads to excessive tension in your neck and shoulders, which can restrict movement and create stiffness.
In contrast, deep, diaphragmatic breathing (where your diaphragm and abdominal muscles are engaged) promotes better alignment, stabilizing your core and helping you move more freely.
This balanced breathing not only prevents muscle tightness and imbalances but also gives your body a better foundation for movement, leading to less strain and less pain.
The Basics of 360-Degree Breathing
The first step toward improving your breathing is shifting away from shallow chest breathing and moving toward 360-degree breathing. This type of breathing encourages expansion through the entire ribcage and abdomen, rather than just the chest.
Here’s a simple way to practice it:
How to Do It:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your lower ribcage/abdomen.
Take a slow, deep breath in through your nose, focusing on expanding your ribs and abdomen outward in all directions—front, sides, and back.
As you exhale through your mouth, gently contract your core, drawing your ribs down without collapsing your chest.
The goal is to create a sense of full, even expansion in your ribcage and abdomen during the inhale, and control over your exhale. This balanced breathing helps create more stability in your core and reduces the tension that often builds up in your neck and shoulders.
Breathing for Better Core Stability
Breathing is often referred to as your body’s “secret core.” Proper breathing stabilizes your pelvis and ribcage, which is essential for maintaining good posture and preventing pain, especially in the lower back.
To increase core stability through breathing, try this simple exercise:
How to Do It:
Lie on your back with your feet flat on the floor and knees bent.
Place your hands on either side of your lower ribs.
As you inhale, focus on expanding your ribs outward and downward (toward the floor).
As you exhale, engage your core muscles, feeling your ribs gently pull down toward your pelvis.
By practicing this regularly, you’ll teach your body how to maintain proper alignment in the pelvis and ribcage—leading to better movement and less lower back pain.
Breathing for Shoulder Pain Relief
If you suffer from shoulder pain, poor breathing patterns might be to blame. When your breathing is shallow and chest-focused, your shoulders are forced to elevate and tighten, which can create strain over time.
Here’s an exercise to help open up your ribcage and relieve shoulder tension:
How to Do It:
Lie on your back with your knees bent and your feet on the floor.
Raise your arms overhead, resting them on the floor (or as close as you can without strain).
As you breathe in, focus on expanding your ribcage outward and back into the floor, especially in the areas between your shoulder blades.
As you exhale, keep your ribcage down and try to keep your shoulders relaxed and away from your ears.
This breathing pattern encourages better ribcage expansion, which takes the pressure off your shoulders and neck, helping to reduce pain.
Using Breathing to Enhance Movement and Flexibility
Breathing isn’t just about reducing pain—it’s also a tool to enhance your overall movement. Proper breathing helps your body move more fluidly by improving the coordination between your diaphragm, core, and spine.
One of the best ways to experience this is by combining breathing with gentle movement. For example, when performing a deep squat or mobility exercise, you can use your breath to help control the movement and create better range of motion.
Try This: Assisted Squat Breathing
Stand with your feet shoulder-width apart, holding onto a sturdy surface for balance.
As you slowly lower into a squat, take a deep breath in, allowing your ribs and abdomen to expand.
As you rise back up, exhale, engaging your core and maintaining control over your ribcage and pelvis.
This breathing pattern encourages proper ribcage and pelvis alignment during movement, allowing your hips and spine to move freely without strain.
Integrating Better Breathing into Your Daily Life
While practicing these breathing techniques in exercises is key, the ultimate goal is to integrate better breathing into your daily activities. Whether you’re sitting at a desk, working out, or simply walking around, focus on maintaining full, diaphragmatic breathing.
A few reminders to help:
Take breaks throughout the day to focus on your breathing, especially if you notice your shoulders or neck starting to tense up.
When lifting something or exercising, use your breath to create stability before moving—inhale to prepare, exhale as you engage your core and move.
In moments of stress, pay attention to whether you’re falling into shallow chest breathing, and try to shift back into full 360-degree breathing.
Final Thoughts: Small Changes, Big Impact
Improving your breathing might seem like a small thing, but it can have a huge impact on your overall movement and pain levels. By focusing on diaphragmatic breathing and creating more stability in your core and ribcage, you’ll move with more ease, reduce strain on your muscles and joints, and feel less pain.
If you’re looking for more personalized strategies to improve your breathing and movement, our clinic can help. We specialize in finding the root causes of pain and teaching proper movement patterns to help you feel your best.
Start breathing better today—and feel the difference it makes!
Comments