BODY SOUL WELL

Tag: breathing

  • RIBCAGE & BREATH: THE HIDDEN POSTURE INFLUENCERS

    How Breath Shapes Alignment More Than We Realise

    Decoding Posture – Post 5

    When we think about posture, most people jump straight to the spine, shoulders, or pelvis. But one of the most powerful — and most overlooked — influencers of alignment is the ribcage. How we breathe, how we feel, and how we move all leave their imprint here.

    The ribcage is not just a protective shell. It is a dynamic, responsive structure that reflects the state of the nervous system, the diaphragm, and the core. When the ribcage becomes stiff, flared, collapsed, or rotated, the entire posture adapts around it.

    Understanding the ribcage is one of the most transformative skills a movement professional can develop.

    Breath as a Postural Behaviour

    Breathing is not just a physiological process — it is a behaviour. And like all behaviours, it adapts to stress, emotion, habit, and environment.

    Common patterns include:

    Shallow breathing

    Often lifts the ribcage upward, creating a sense of “high chest” posture. This can lead to:

    • Neck tension
    • Overuse of accessory breathing muscles (primary breathing muscles are the diaphragm and intercostals)
    • Reduced diaphragm movement
    • Increased lumbar extension if the chest does lift.

    Bracing breath

    Common when clients are told to “engage the core.” This can stiffen the torso, reducing rib mobility, and limits natural spinal motion.

    Emotional breath

    Stress, anxiety, or overwhelm often narrow the ribs and restrict lateral expansion. This can create a collapsed or rounded posture.

    Breath is a direct window into the nervous system — and the ribcage tells the story.

    How Ribcage Position Influences Posture

    The ribcage sits at the centre of the body’s alignment system. If it shifts, everything else shifts to compensate.

    Rib flare

    When the lower ribs lift and angle forward, we often see:

    • excessive lumbar lordosis
    • tight hip flexors
    • overactive back extensors
    • difficulty accessing deep core support

    Collapsed ribcage

    When the ribs drop and narrow, we often see:

    • thoracic kyphosis
    • rounded shoulders
    • forward head posture
    • reduced lung expansion
    • limited rotation

    Rotated ribcage

    One side expands more than the other, often linked to:

    • scoliosis tendencies
    • dominant-side breathing
    • asymmetrical sports or habits
    • compensatory spinal rotation

    These are not diagnoses — they are patterns that help us understand client posture, muscle imbalances and how someone moves.

    Excessive Kyphosis & Rounded Shoulders: How They Affect Breathing

    Excessive thoracic kyphosis and rounded shoulders are among the most common postural patterns seen in modern life.

    What happens in the body?

    • The thoracic spine becomes stiff and less able to extend
    • The ribcage narrows and collapses forward
    • The diaphragm loses space to descend
    • The upper back muscles weaken
    • The chest and anterior shoulder tissues tighten

    How this affects breathing

    • Reduced rib expansion
    • Reliance on neck and upper chest muscles
    • Shallow, rapid breathing
    • Difficulty accessing lateral and posterior rib movement
    • Increased sympathetic (fight-or-flight) tone

    Even though the thoracic spine is long and designed for mobility, this posture often makes it one of the stiffest regions of the body.

    Breath, Core Activation & Pressure Regulation

    The diaphragm, pelvic floor, deep abdominals, and ribcage work as a pressure system. When the ribcage is stiff or misaligned, this system cannot function optimally.

    A well‑functioning breath–core system allows:

    • natural core activation without bracing
    • better spinal support
    • improved pelvic alignment
    • smoother movement
    • reduced back tension

    A poorly functioning system leads to:

    • gripping
    • over-bracing
    • shallow breathing
    • increased spinal load
    • reduced mobility

    Breath is not separate from posture — it is posture.

    Pilates & Yoga Exercises to Improve Ribcage Mobility and Breath

    Here are some effective, accessible movements you can include in your teaching:

    1. Cat–Cow with Breath Focus

    • Inhale: expand ribs and lift sternum as you extend the spine
    • Exhale: soften ribs and round gently
    • Improves mobility of the spine and ribcage, rib–spine coordination.

    2. Side Lying Spine Twist

    • Encourages thoracic rotation and therefore, mobility
    • Opens the chests and front of shoulders
    • Reduces upper/mid‑back stiffness

    3. Spine Extension

    • Strength work for the mid back
    • With arms in a U shape and attention to positioning, this version offers great benefits to upper body posture.

    4. Lateral Flexion

    • Opens up the side ribs, so be aware of the possible difference each side
    • Lots of variations, from the more accessible in the main image, or the Pilates Side Bend. When able, the full version offers a full range of motion, making it very effective. The added benefit of strength work

    5. Rib/Thoracic Spine Breath work

    • Placing a rolled towel under the ribs on one side of the body allows you to focus entirely on those side ribs.
    • Placing the roll in the mid back area (adjust as necessary) and laying supine over it opens the chest, front ribs and shoulders
    • You can rest in Savasana or Childs Pose (the latter has the added benefit of the focus moving to the back ribs.
    • Counteracts kyphosis and rounded shoulders

    These exercises help restore mobility, balance, and breath–core synergy.

    A Simple Breath Awareness Exercise

    Place your hands on your lower ribs. Inhale softly and fully into the sides, allowing the torso to move as it wants to. Exhale without collapsing. Notice how the spine responds. There should be a natural extension/gentle flexion of the spine on the inhalation/exhalation. As you improve your thoracic and ribcage mobility, you will begin to notice the natural rhythm. You will also become far more aware of the natural relaxation/contraction of the core muscles.

    If you want to learn how to interpret ribcage patterns, breathing behaviours, thoracic compensations and other postural topics, my Postural Assessment & Correction Course includes assessment tools and workshops that help you understand what the posture is really telling you.

  • Diaphragmatic Breathing: the Cornerstone of Every Pilates Class

    Nothing else will make sense unless you start here

    One of the assignments for the assessed Certification is to teach the Fundamentals, the foundations of Pilates: neutral position, core activation and thoracic breathing.  So many students start with thoracic breathing, but clients will struggle to understand this if they aren’t breathing deeply (or normally?) first.  They will struggle to understand what the core muscles are and where they are.  They will struggle to engage them effectively.

    I say “normally” because this is the way we should all be breathing as we go about our daily business, so let’s start with a definition and method:

    What is Diaphragmatic Breathing?

    Diaphragmatic breathing, also known as abdominal or deep breathing, is a technique that involves the diaphragm pressing down onto the abdominal organs as it flattens out when it contracts.  It is the primary muscle responsible for the mechanics of breathing, located at the base of the lungs which divides the chest cavity from the abdominal cavity.  Diaphragmatic breathing encourages fuller oxygen exchange by expanding the thoracic cavity on inhalation, creating a vacuum that pulls air into the lungs.  As the diaphragm relaxes and returns to its dome shape, aided by the natural  contraction of the core muscles, air is pushed from the lungs.  

    Immediately, you can see how the core muscles respond naturally when we breathe efficiently, without us having to think about making it happen.  We are left in no doubt where they are or how to activate them on the exhalation.  It’s a small step to holding the core engagement whilst inhaling as well as exhaling and clients will observe that now, rather than the abdomen expanding to make space for the diaphragm, the ribs expand: thoracic breathing!

    How to Practise Diaphragmatic Breathing

    1. Find a comfortable position, either sitting or lying down.
    2. Place one hand on your chest and the other on your abdomen.
    3. Breathe in slowly through your nose, allowing your abdomen to rise as the diaphragm contracts and draws air into your lungs. Your chest should remain relatively still.
    4. Exhale slowly through your mouth, feeling your abdomen fall as you expel the air.
    5. Repeat this process for several breaths, focusing on the movement of your abdomen and contraction of the core on the exhale.
    6. Notice also the natural movement of the spine – albeit subtle – from extension as you inhale to flexion as you exhale, essential for efficient breathing.

    Benefits of Diaphragmatic Breathing

    • Reduces stress and anxiety: Deep, focused breathing activates the body’s relaxation response, lowering stress hormones and promoting a sense of calm.  The first principle of Pilates is “Relaxation”.
    • Improves oxygen exchange: By fully engaging the diaphragm, more oxygen reaches the bloodstream, which enhances overall health and energy levels.
    • Lowers heart rate and blood pressure: Regular diaphragmatic breathing can help reduce heart rate and blood pressure, supporting cardiovascular health.
    • Enhances concentration and focus: The mindful aspect of the technique can improve mental clarity and alertness.
    • Supports respiratory function: It can increase lung efficiency and is often used in pulmonary rehabilitation and by those with breathing difficulties.
    • Relieves muscle tension: Engaging the diaphragm and promoting relaxation can help ease muscle tightness, especially in the shoulders and neck.
    • Improves posture: Practising diaphragmatic breathing encourages better posture by activating core muscles and reducing reliance on chest and shoulder muscles for breathing.

    Starting each class with diaphragmatic breathing will lead to a better understanding of Pilates Fundamentals and a greater ease and efficiency of use.  It can help focus the mind at the beginning of every class and lead to significant improvements in both physical and mental well-being.   A great way to finish a class, too.