You may wonder what posture has to do with breathing... the answer is 'a lot'! Your posture plays a pivotal role in how effectively you breathe. Any misalignment or poor posture can affect your diaphragm's function, leading to inefficient breathing patterns.

The posture-breathing connection
When your body is misaligned, the diaphragm's alignment with the rib cage and pelvis is disrupted. This misalignment prevents the diaphragm from contracting optimally, which can lead to more shallow or inefficient breathing pattern.
Additionally, poor posture can compress the thoracic region, limiting chest expansion and further restricting lung capacity.
What are the most common postural issues that can affecting breathing?
Forward head posture (FHP): This is when the head juts forward, sometimes referred to as 'text neck'. FHP can impact the airway, compressing it and restricting airflow. FHP also typically links with an increased thoracic kyphosis (rounding of the top part of the back and a ’slumped’ posture), which compresses the chest and limits effective movement of the diaphragm, and therefore filling of the lungs.
Rounded shoulders:Â Much like FHP, this posture compresses the chest cavity, limiting lung capacity and leading to shallow breathing.
Excessive lumbar lordosis:Â An exaggerated inward curve of the lower spine that can misalign the diaphragm and pelvis, which prevents effective diaphragm contraction.
Muscle tension - if left untreated, tension in the neck, back and shoulders can perpetuate the cycle of poor posture and poor breathing.
Impact on the diaphragm and pelvic floor
When the diaphragm and pelvic floor are properly aligned they work really well together. But when they are misaligned, the diaphragm can't generate appropriate pressure changes within the abdominal cavity during inhalation. This imbalance can lead to overactivity or weakness in the pelvic floor muscles, further complicating your breathing.
Consequences of poor posture on breathing
Restricted lung volumes - limiting the volume of air you can breathe in.
Increased breathing rate - if the volume of air you’re able to inhale is reduced, the body can sometimes compensate by breathing quicker.
Increased shortness of breath - reduced lung volumes and increased breathing rates can lead to premature breathlessness.
Compensatory breathing habits - our body can respond by developing habits such as breath holding and upper chest breathing patterns in a bid to ease symptoms.
Increased muscle tension - engrained poor postures can cause sustained muscle shortening and tension in the neck, shoulders and back, which restricts your breathing even more.
How can you improve your posture for better breathing?
Taking the right steps to enhance your posture can significantly improve how you breathe
Awareness:Â Regularly check your posture throughout the day, especially during prolonged activities like sitting or standing. Keep your ears aligned over your shoulders, shoulders over hips, and hips over knees. Avoid slumping when standing or sitting at your desk!
Ergonomic adjustments:Â Ensure your workspace promotes good posture, with supportive seating and proper desk height.
Strengthening exercises:Â Focus on strengthening the back and shoulder muscles to support an upright posture.
Stretching: Incorporate stretches that open the chest and lengthen tight muscles that lead to poor posture - consult a physiotherapist if you aren’t sure.
How can the Breathing MOT help?
When you book in for a Breathing MOT you'll get a detailed assessment of your breathing patterns and a key part of this is to establish whether there are any factors that are throwing your natural breathing pattern off. As part of this assessment our experienced respiratory physiotherapist will identify any postural issues that could be affecting your breathing and provide tailored strategies to enhance your breathing efficiency, so you can take control in the longer term.
Book in for your MOT today - https://air-physiotherapy.carebit.co/patients/bookings/new.
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