Breathing: The Most Underrated Movement Pattern

When we think of physical therapy, we often think of stretching, strengthening, or correcting posture. But there’s one essential movement pattern most people overlook—breathing.

That’s right, how you breathe can affect your core stability, posture, nervous system, and even chronic pain.

Wait—Isn’t Breathing Automatic?

Yes, you breathe without thinking. But just like your walking pattern can be inefficient, your breathing pattern can become dysfunctional too—especially if you:

• Sit most of the day

• Are under frequent stress

• Struggle with posture

• Experience chronic neck, back, or shoulder tension

These factors often cause people to shift into chest-dominant, shallow breathing, overusing the neck and upper chest muscles, while underusing the diaphragm—your body’s primary breathing muscle.

What Is Diaphragmatic Breathing?

Also called “belly breathing,” diaphragmatic breathing involves fully engaging the diaphragm (a dome-shaped muscle beneath your lungs) to draw air deep into the lungs.

When done correctly:

• Your belly rises and falls with each breath

• Your chest and shoulders stay relatively still

• Your breath is slower, deeper, and more calming to your nervous system

  
  

Why It Matters for Your Health

1. Improves Core Stability

Your diaphragm is part of your deep core system, working with the pelvic floor, deep abdominals, and spinal stabilizers. Breathing well enhances this internal pressure system—helping support your spine during lifting, walking, and exercising.

2. Reduces Stress

Deep breathing stimulates the parasympathetic nervous system, also known as “rest and digest.” It calms the body, lowers cortisol, and helps regulate pain and tension.

3. Supports Better Posture

Efficient breathing encourages proper rib cage alignment and reduces overuse of upper body muscles (like your traps and scalenes). It makes tall, relaxed posture easier and more sustainable.

Try This: 60-Second Breath Reset

Here’s a simple way to practice diaphragmatic breathing anywhere—at your desk, before bed, or in the car.

1. Sit or lie down comfortably.2. Place one hand on your chest, one on your belly.3. Inhale through your nose for 4 seconds, focusing on the belly hand rising.4. Exhale slowly through your mouth for 6 seconds.5. Repeat for 1 minute.

Your belly should move more than your chest.

Your shoulders should stay relaxed.

Feel free to close your eyes and focus on slowing everything down.

Breathing Is Movement

You take over 20,000 breaths a day—why not make them better? Improving your breathing can be a game-changer for movement, pain relief, and overall wellness.