Most people think of breathing as automatic—something the body does without thought. But how you breathe can influence your muscles, posture, stress levels, and even chronic pain. Poor breathing habits can keep your body tense. On the other hand, proper breathing can support recovery, calm your nervous system, and reduce pain.
This article explains how breathing patterns affect health, common mistakes people make, and how physiotherapy can retrain breathing for long-term benefits.
Why Breathing Matters More Than You Think
Breathing is more than pulling air in and out of your lungs. Each breath involves your diaphragm, ribs, spine, and even your pelvic floor. When these areas don’t work together, other muscles compensate, leading to strain.
For example:
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Breathing too shallow can overwork your neck and shoulder muscles.
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Breathing too fast keeps your nervous system in a constant state of stress.
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Holding your breath during movement reduces oxygen flow and increases pain.
Correcting these patterns can help your body relax and function better.
Common Signs of Dysfunctional Breathing
Many people don’t realise their breathing habits are off. Look out for these signs:
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Neck and shoulder tightness that never goes away.
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Mouth breathing most of the time, even at rest.
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Frequent sighing or yawning, as if you can’t get enough air.
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Chest lifting instead of belly movement when you inhale.
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Dizziness or lightheadedness during exercise.
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Clenching the jaw without noticing.
If these sound familiar, chances are your breathing is contributing to your discomfort.
How Poor Breathing Affects the Body
1. Muscle Tension
Shallow breathing uses accessory muscles like those in the neck and shoulders. Over time, this creates tightness, stiffness, and even headaches.
2. Posture Problems
Your diaphragm connects to your spine and ribs. If it’s not working properly, your posture suffers. Rounded shoulders and an arched lower back often link back to poor breathing mechanics.
3. Chronic Pain
Studies show that irregular breathing increases sensitivity to pain. When your nervous system stays in “fight or flight,” the body interprets even normal sensations as painful.
4. Stress and Anxiety
Fast or shallow breathing tells the brain you’re in danger. This raises stress hormones, which not only affect mood but also slow healing.
5. Reduced Core Stability
Your diaphragm works with your pelvic floor and abdominal muscles to support your spine. If breathing is off, your core can’t stabilise properly—leading to back or hip pain.
The Science Behind Better Breathing
Breathing exercises aren’t just relaxation techniques. They physically change how the nervous system and muscles operate.
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Diaphragmatic breathing lowers blood pressure and heart rate.
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Slow exhalation activates the parasympathetic system (the “rest and digest” state).
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Coordinated breathing with movement reduces injury risk during exercise.
In physiotherapy, breath work is often paired with manual therapy, stretching, and strengthening to speed up recovery.
Simple Tests to Check Your Breathing
Try these at home:
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Hand on chest, hand on belly test
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Place one hand on your chest, the other on your stomach.
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Inhale slowly.
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If your chest hand rises more than your belly hand, you’re chest breathing.
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Breath-hold time
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Take a normal breath in and out.
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Hold your breath and time it.
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Less than 20 seconds may suggest poor breathing efficiency.
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Posture check
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Stand in front of a mirror.
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If your ribs flare out or shoulders round forward, breathing mechanics may be affected.
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Physiotherapy Approaches to Breathing Retraining
At Recovery Rehab Physiotherapy, we use a step-by-step approach:
1. Awareness Training
Helping patients notice where their breath starts and which muscles are overworking.
2. Diaphragm Activation
Teaching how to expand the lower ribs and belly without straining the chest or neck.
3. Postural Adjustments
Improving rib cage alignment and spinal mobility so the diaphragm can work naturally.
4. Movement Integration
Practicing breathing during walking, stretching, or lifting so that new patterns carry into daily life.
5. Stress Regulation
Combining breath training with relaxation techniques to calm the nervous system.
Everyday Breathing Tips
Here are small changes you can try right now:
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Breathe through your nose instead of your mouth.
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Slow down your exhale—try counting to six as you breathe out.
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Practice 5 minutes of belly breathing before bed.
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Check your posture during computer work—keep ribs stacked over the pelvis.
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Avoid holding your breath when lifting or reaching.
Who Can Benefit from Breathing Therapy?
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People with chronic back, neck, or shoulder pain
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Athletes wanting better endurance and stability
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Individuals recovering from injury or surgery
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Those with stress, anxiety, or sleep problems
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Anyone experiencing pelvic floor issues
Recovery Rehab Physiotherapy’s Perspective
At Recovery Rehab, we see the impact of poor breathing every day. Patients often come for pain but leave surprised at how much breathing retraining helps not only their body but also their mind.
Whether you’re dealing with tension, recovering from injury, or just wanting to feel more balanced, breath-focused physiotherapy can be a gentle yet powerful tool.
Conclusion
Breathing is something you do every minute of your life, but doing it poorly can quietly contribute to pain, stress, and fatigue. By retraining how you breathe—with the guidance of a physiotherapist—you can restore balance to your body, ease pain, and support long-term health.
Taking a deep, controlled breath isn’t just relaxing—it’s medicine.
