Breathing properly is one of the simplest, most instinctive things we do - or at least, it should be. Yet for many adults, the mechanics of a healthy breath quietly drift off course over the years. What feels “normal” often isn’t, and the consequences can be far more significant than we realize.
Back in 2003, researchers examined the breathing patterns of 96 adults. The results were startling - only a quarter were breathing the way the body is designed to. Most showed limited rib‑cage movement or relied heavily on upper‑chest muscles. And when asked to take a deep breath, nearly three‑quarters lifted their chests instead of engaging the diaphragm.
These findings raise some compelling questions. If breathing is automatic, how do so many of us end up doing it inefficiently? And what does that mean for our overall health, energy, and stress levels? Ineffective breathing doesn't have to be a permanent problem, but we need to be intentional to change it.
Let's explore how we can reclaim a healthier, more natural breath.
Why Breathing Properly Matters?
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Proper breathing helps you maintain spinal stability, while improper breathing often leads to instability through the spine and pelvic floor.
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Improper breathing can lead to poor coordination and poor cardiovascular endurance.
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Using accessory muscles to help with breathing can lead to problems with shoulder mechanics
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Faulty respiration mechanics can lead to recurrent back pain.
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Improper breathing can play a major role in chronic fatigue, anxiety, panic attacks, and many musculoskeletal sympt
What Happened?
If you watch a baby breathe, they pretty much universally breathe perfectly from their diaphragm. They don’t have to think about proper mechanics; it is just natural for them!
Over time, adults spend many hours sitting in chairs, slumping forward at computers, or reclining in La-Z-Boy chairs watching TV. This changes the position of our spine and rib cage, causing us to find alternate ways to breathe.
In addition, many of us look at models in advertisements and strive for a "flat stomach". Normal breathing involves letting the belly go outward with each inhalation. When we constantly hold our stomachs tight (consciously or subconsciously) to make them appear flatter, it is impossible to breathe correctly.
Learning to Breathe Naturally Again
Once we realize what needs to be adjusted, we can practice it correctly until it becomes automatic. Breathing is the foundation for all other movements, so we can't move well if we skip this important step.
I created this video a few years ago to lead you through proper breathing mechanics. There is more to it than just belly breathing; my instructions might be different from what you expect. It is best to start by practicing what is covered in the video for 5-10 minutes a day.
You can also try to focus on your breathing technique for one or two minutes at least once an hour. This could mean reminding yourself with a note for your desk at work, setting a timer, or thinking about it every time you do a certain activity (like stopping at a red light).
Keep in mind that most people who breathe improperly have been doing it for years. If you want more guidance, we can talk about it at your next visit. Call our office at 630-448-0255, and we'll work together to get you breathing better!
Dr. Jamie