How to Breathe Properly
Key insights: 60-second read
- Your body has two distinct breathing patterns - a relaxed diaphragmatic (nasal) pattern and a stress (chest/mouth) pattern associated with fight-or-flight.
- Breathing happens because of muscular action, not passive filling - your diaphragm and ribcage actively create negative pressure that draws air in.
- Nasal breathing is preferable to mouth breathing - your nose is part of your respiratory system; your mouth is part of your digestive system.
- Poor posture closes down your breathing mechanism - slouching reduces ribcage expansion by 20-30%, limiting lung capacity.
- Ribcage restrictions can be released with a ball - thoracic spine and rib mobility exercises remove "handbrakes" that limit efficient breathing.
Breathing is something most of us never think about. It just happens. But just because you breathe without thinking about it does not mean you are breathing optimally.
As a physiotherapist, I see the consequences of inefficient breathing patterns every day. Shallow, rapid chest breathing. Mouth breathing. A diaphragm that barely moves. These patterns are not just about getting air in and out. They are intimately connected to your nervous system, your stress levels, and your overall health.
This video and article will show you how to breathe properly. You will learn the difference between relaxed diaphragmatic breathing and stress breathing. You will discover why your posture matters more than you think. And you will get two simple tools - improving your posture and releasing your ribcage - that can dramatically change how easily you breathe.
"What you do currently without thinking about it does not guarantee that it is the natural way to do something or the most optimal way. We cannot assume that how you breathe is the most optimal or the best way to do it."
On this page
Two breathing patterns: relaxed vs stress
Your body has two distinct breathing patterns that it cycles through based on what is demanded of you.
Relaxed, baseline breathing (diaphragmatic): This is the pattern your body prefers when you are at rest. It is slow, deep, and driven primarily by your diaphragm. The belly expands slightly on the inhale. The ribcage expands outward. It is efficient and does not cost much energy to sustain.
Stress breathing pattern (chest/upper body): This pattern looks like how someone breathes towards the end of a long run. It is shallow, fast-paced, and involves the upper chest, neck, and shoulders. It is associated with the fight-or-flight response. It serves a purpose during exercise when oxygen demands exceed what relaxed breathing can provide. However, it is not optimal for day-to-day living.
Key distinction: Your brain and physiology associate these different breathing patterns with different physiological states. A stress breathing pattern keeps your nervous system heightened. A relaxed breathing pattern signals safety. The way you breathe influences how you feel.
The mechanics of proper breathing
Here is a common misconception. Many people think we breathe air into our lungs, our lungs expand, and then we blow air out. While that is true in a basic sense, the nuance is critical.
Your muscular system - your ribcage, intercostal muscles, and diaphragm - actively opens up the ribcage, creating negative pressure in the lungs which draws air in. When that system relaxes, air is forced out. This process is efficient, effective, and does not cost much energy to sustain.
This is where you want most people to be. When oxygen demands exceed that basic ability, you dump into the stress pattern, recruiting external muscles (neck, chest, back) to expand the ribcage further. That is not efficient, but it serves a purpose during high demand.
"It is our muscular system, the ribcage, the intercostal muscles, and our diaphragm that actively open up the ribcage creating a negative pressure in the lungs which actually draws air in. When that system relaxes, that air is then forced out."
How to breathe diaphragmatically
Here is a simple way to practice proper breathing:
Diaphragmatic breathing practice
Position: Sit or lie down comfortably. Place your hands on the bottom of your ribcage (some people also like a hand on the belly).
Inhale: Breathe in through your nose. Feel your belly draw out slightly as your diaphragm drops down. Feel the bottom of your ribcage expand outward first. As the breath deepens, more of your ribcage will expand.
Pause: Hold for a moment at the top of the breath.
Exhale: Breathe all the way out, ideally through your nose (or mouth if needed).
What to avoid: You do not want all the work happening up in your neck and shoulders. Your neck should remain relaxed.
No one sits around taking deep diaphragmatic breaths all day. But taking a few deep breaths helps you emphasise what you should be feeling. Over time, this pattern can become more automatic.
Nasal vs mouth breathing
Your nose is part of your respiratory system. Your mouth is part of your digestive system. It can be recruited to help with breathing during high demand, but it is not the intended primary pathway.
The relaxed, normal breathing pattern is nasal breathing. The stress pattern is often mouth breathing. Think of a dog panting because it is hot and stressed versus a dog sleeping next to you with its mouth shut, breathing through its nose.
A key test: Can you sustain consistent breaths in and out through your nostrils without feeling the need to open your mouth? If you cannot, your breathing mechanism is not as effective or efficient as it could be.
Key principle: "If you cannot breathe with your mouth closed through your nose consistently without eventually feeling short of breath, then your breathing mechanism is not as effective or as efficient as it could be or should be."
The role of posture in breathing
One of the most powerful things you can do to improve how easily you breathe is to improve your posture. This sounds simple and boring, but it genuinely has an impact.
Try this self-test:
- Get into the shape you find yourself in most often - slouched on the couch, hunched over your phone, or rounded forward at your computer.
- Take the deepest breath you can through your nose. Notice how much room you have.
- Then sit up tall. Shoulders comfortably back. Imagine someone pulling you up by the top of your head.
- Take the same deep nasal breath again.
Most people find they can take a breath that is 20-30% deeper just by changing their posture. When you slouch, you close down your ribcage. You run out of room to expand. Good posture gives your respiratory system the space it needs to function properly.
"If you are an athlete and you run, swim, or ride a bike, you are consistently in these shapes. We can potentially give you 20, 30, 40% better access to your lung function just by putting you into a better position on the bike or while running."
Ribcage mobility: releasing the handbrakes
Even with good posture, years of slouching can create stiffness and restrictions in your thoracic spine and ribcage. These restrictions act as "handbrakes" that limit how much your ribcage can expand when you breathe.
Ribcage mobility with a ball
Placement: Lie on your back. Place a lacrosse ball or tennis ball between your shoulder blades, halfway up and down your thoracic spine, just off to one side of the middle.
Action: Gently roll onto the ball. Find a spot that feels stiff, tight, or restricted. Leave the ball there for 30-60 seconds until you feel the tissue relax.
Movement: Move the ball down a little further. Move it out wider onto the ribcage. Hit the spinal joints (the bumps down the middle) and then the rib joints (moving towards your shoulder blade). Systematically work up and down on both sides.
Re-test: After releasing, get back into good posture and take a full diaphragmatic breath. You should feel less resistance and easier expansion.
If you have unknowingly created stiffness and tightness from being in less than ideal postures, you have created a rusty cage that you are trying to expand through. Removing those handbrakes makes it easier to breathe more efficiently.
Self-test: can you breathe nasally?
Here is a simple way to assess your current breathing efficiency:
- Sit in a comfortable, upright position.
- Close your mouth and breathe only through your nose.
- Take slow, steady, relaxed breaths.
- Can you sustain this without feeling short of breath or needing to open your mouth?
If you cannot, your breathing mechanism is not as efficient as it could be. The two interventions above - improving your posture and releasing your ribcage - may help. Over time, you can work towards nasal breathing becoming your default pattern.
Video transcript with timestamps (click to jump)
One key insight from this video
"If you cannot breathe with your mouth closed through your nose consistently without eventually feeling short of breath, then your breathing mechanism is not as effective or efficient as it could be. Improving your posture can give you 20-30% more access to your lung function simply by reorienting your ribcage. Releasing stiffness in your thoracic spine and ribs removes the 'handbrakes' limiting expansion."
Frequently asked questions about breathing mechanics
How long should I practice diaphragmatic breathing each day?
A few minutes of intentional practice daily can make a difference. 5-10 minutes of slow, nasal, diaphragmatic breathing is a reasonable starting point. The goal is not to do this all day, but to retrain your default pattern so that it becomes more automatic over time. You can practice while sitting at your desk, lying in bed before sleep, or during a quiet moment in your day.
What if I cannot breathe through my nose due to congestion or a deviated septum?
This is a legitimate limitation for some people. If nasal breathing is consistently difficult due to anatomical or medical reasons, mouth breathing is not a choice. The principles of diaphragmatic breathing (belly expansion, ribcage movement, avoiding neck tension) can still be applied even if breathing through your mouth. Address any nasal obstructions with an appropriate healthcare provider if possible.
Is it bad to be a chest breather?
Chest breathing is not inherently bad. It serves an important purpose during exercise when your body needs more oxygen. The problem is when chest breathing becomes your default pattern at rest. Chronic chest breathing can keep your nervous system in a more heightened state, contribute to neck tension, and be less efficient than diaphragmatic breathing. The goal is to have access to both patterns and use the appropriate one for the situation.
Can breathing exercises help with anxiety or stress?
Yes. There is a well-established connection between breathing patterns and the nervous system. Slow, nasal, diaphragmatic breathing activates the parasympathetic nervous system (rest and digest), which can help reduce feelings of anxiety and stress. Many people find that intentional breathing practices help them feel calmer and more grounded. However, if you have significant anxiety, breathing exercises are one tool among many, and you should seek appropriate mental health support.
How does posture affect breathing?
Slouched or rounded postures compress the ribcage and limit its ability to expand. Your diaphragm also has less room to move. This forces you to rely more on accessory breathing muscles in your neck and shoulders, which is less efficient. Sitting or standing tall with your shoulders comfortably back opens up the ribcage, allowing your diaphragm to work as intended. The self-test in this video demonstrates this effect clearly - most people find they can take a 20-30% deeper breath just by changing their posture.
Breathing is something we all do, but few of us do it optimally. The modern world - with its hours of sitting, screen time, and chronic stress - has pulled many of us away from the relaxed, diaphragmatic, nasal breathing pattern that serves us best.
The good news is that you can change this. Not by thinking about your breath all day, but by addressing the two key factors that make efficient breathing difficult: poor posture and a stiff ribcage.
Sit up taller. Release those tight spots with a ball. Practice a few minutes of nasal, diaphragmatic breathing each day. Over time, what feels forced and unnatural can become your new normal.
If you are struggling with shortness of breath, have a medical condition affecting your breathing, or simply want a more personalised assessment, I am here to help. I see patients in Port Macquarie and via telehealth.
- Grant
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Disclaimer: This information is for educational purposes and does not replace individualised medical advice. If you have shortness of breath, a known respiratory condition, or are concerned about your breathing, consult a qualified healthcare professional. Individual responses to breathing exercises vary.
