The Vital Connection Between Breathing and Pain-Free Movement

Why Breathing Matters

We can't survive without it for more than a few minutes. And no, I'm not talking about smartphones, the internet, or even golf! While breathing doesn't cost money, improper breathing can cost you decreased function, pain, and reduced movement efficiency.

In my professional opinion, breathing represents one of the most important yet underappreciated aspects of physical health—often overlooked as a significant source of dysfunction.

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What Defines Good Breathing?

For centuries, disciplines like yoga, martial arts, and various spiritual practices have recognized breathing as essential to physical and mental wellbeing.

Diaphragmatic Breathing: The Gold Standard

Good breathing, also known as diaphragmatic or belly breathing, involves coordinated movement of the abdomen and both the upper and lower rib cage. The diaphragm serves as the primary muscle for effective breathing and is perfectly designed for this purpose:

• Attaches to the lower six ribs

• Connects to the lower part of the sternum

• Anchors to lumbar vertebrae L1, L2, and L3

  
  

  

Upper Chest Breathing: The Problematic Pattern

Conversely, poor breathing (upper chest breathing) typically involves:

• Excessive upper rib cage movement

• Minimal lower rib cage engagement

• Overuse of secondary neck muscles including:

  • Sternocleidomastoid

  • Upper trapezius

  • Scalene muscles

    
    

This improper pattern creates significant problems. Using these secondary muscles for regular breathing can trigger:

• Neck pain

• Formation of musculoskeletal trigger points

• Low back pain

• Pelvic discomfort

  
  

Because the diaphragm is THE primary breathing muscle, problems inevitably develop when secondary muscles must compensate.

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Quick Self-Assessment

Research from 2002 and 2006 found that individuals who couldn't hold their breath for more than 20 seconds demonstrated dysfunctional breathing patterns (Warburton and Jack 2006; Stark and Stark 2002).

Self-test: Can you hold your breath for more than 20 seconds? If not, the techniques below may be particularly valuable for you.

Improving Your Breathing at Rest

Most people unknowingly develop poor habits, taking short shallow breaths through their mouth while elevating their shoulders during inhalation—a major "don't" for optimal breathing.

Try This Simple Exercise:

1. Either lie on your back or recline comfortably in a chair

2. Place one hand on your belly and the other on your chest

3. Inhale slowly through your nose—your abdomen should rise before your chest

4. Use your hands for feedback on the proper sequence (abdomen rises first, then chest)

5. With each exhalation, consciously relax your muscles, especially around your head and neck

6. Practice slow, controlled breathing:

   • Aim for 4-6 seconds of inhalation

   • Extend exhalation to 8-10 seconds

   
   
   
   

Coordinating Breathing With Movement

Breathing naturally synchronizes with spinal movement:

• Inhalation facilitates spinal extension

• Exhalation promotes spinal flexion

For Stretching and Non-Resistance Movements:

Exhalation increases muscle relaxation and should be used deliberately to help lengthen muscles and fascia.

For Loaded Exercises (like deadlifts):

Learn to inhale properly while increasing intra-abdominal pressure to enhance spinal stability.

The Consequences of Dysfunctional Breathing

As mentioned earlier, improper breathing patterns can lead to multiple issues:

• Neck pain and tension

• Trigger point formation

• Low back pain

• Pelvic discomfort

  
  

  

While practicing proper breathing techniques often resolves these issues, some physical limitations may require professional intervention:

• Thoracic spine mobility restrictions

• Inter-rib soft tissue tightness

• Rib joint mobility limitations

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Professional Support for Better Breathing and Less Pain

If you suspect musculoskeletal restrictions are limiting your breathing function, professional help is available. At Integrative Therapeutics home of the Saint Louis Golf Doc, we specialize in comprehensive assessment and treatment of breathing-related dysfunction.

Our holistic approach addresses both breathing mechanics and associated pain patterns, helping you achieve optimal function and comfort.

If you've been holding your breath because you haven't found excellent conservative care, now's your opportunity to breathe a huge sigh of relief. We're here for you.

Schedule Your Session Today!

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Here's to your health!

Dr. David Didlake, DPT

PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT

Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"

Follow me @theintegrativeclinic @thestlgolfdoc

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References For those interested in the scientific evidence behind breathing, we've included some key research citations:

1. Warburton C, Jack S. Can you diagnose hyperventilation? Chron Respir Dis. 2006;3:113-115.

2. Stark J, Stark R. The carbon dioxide syndrome. Coorparoo: Buteyko On Line Ltd; 2002.

This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.