4 Tips To Better Breathing: How to ELIMINATE Back Pain and IMPROVE Your Posture with Mindful Breath

Do you have a hard time getting a deep breath? Do you struggle with back pain and posture?

When I surveyed my audience, I found most of them reported problems with posture and back pain. Now this may not seem surprising, but did you know that both are linked to your breathing habits?

"More recently, the diaphragm has been referenced in orthopedic conditions, specifically low back pain. The link to low back pain is due to the diaphragm's origins on lumbar vertebrae 1-3. When functioning properly, the diaphragm contributes to maintaining spinal stability and posture in the lumbar spine are important to lumbar mechanics." (Sikaczowski)

If you answered yes to any of these questions, you may need to do more conscious breathing. What do I mean by conscious breathing? You may be thinking, “our bodies do it naturally, why would I have to THINK about breathing?”

You’re right… kind of. Our bodies DO naturally breathe, but not always properly. They readjust to the positions and postures we consistently practice, which aren’t always optimal. If you frequently sit at a desk all day and hunch over your computer, you’re likely not using your diaphragm to breathe properly.

Over 80% of people will experience back issues, and many don’t use their diaphragm (the organ below our lungs) to breathe properly. This is because our breathing and posture are connected. Poor breathing can result in mouth breathing, back pain, neck pain, poor posture, loss of core strength. In a study published through PubMed, "Individuals with poor posture, scapular dyskinesis, low back pain, neck pain, and temporomandibular joint pain exhibit signs of faulty breathing mechanics" (Bradley, Esformes)

can even negatively impact our hips and spine. The good news is this is all avoidable with conscious breathing.

Now why waste your precious time practicing how to breathe? There are many benefits to this kind of breath work, such as enhanced spinal stability, regulated heart rate, reduced stress levels, increased energy, and can even reduce pain.

So what even is conscious breathing? It's exactly what it sounds like: you put thought into your breathwork. This can be achieved through simple strategies, such as breathing in your nose and out your mouth.

This may not sound like it’ll make a significant difference, but the more you practice properly engaging your diaphragm and getting a deep breath, it’ll become natural. It’s not that hard to do, but it can become easy to forget about.

Improving your breathing is something that will benefit EVERYONE... and it isn’t hard to do. Let me share with you my top 4 strategies to practice enhancing your breath through focusing on your diaphragm.

The Basics to Breathing

Tip #1 In Your Nose, Out Your Mouth

This is the most basic strategy to practice your breathing. You can do this anywhere, at any time. If you find yourself leaning over at your desk, try to activate your core by practicing breathing in your nose and out your mouth. This is the best way to expand and deflate your diaphragm, and it also releases the most carbon dioxide, helping you feel more alert and think more clearly.

You can also allow the tension from breathing to help you stabilize your spine. This can counteract back pain or posture issues naturally resulting from a sedentary job. Whether or not you’re at a desk all day, this is a great strategy to keep at the forefront of your mind.

Tip #2 Mewing

Mewing is a placement of your tongue in your mouth to help correct breathing, and tongue posture, which in turn could potentially realign teeth and define your jawline. This is done by placing your tongue on the roof of your mouth behind your teeth, and by making the “ng” sound as in “sing” or “thing” you can flatten your tongue on the roof of your mouth. Once the tongue is properly placed, you’ll breathe in and out of your nose, without moving your tongue.

This exercise is great to get a deep breath into your lungs and correct mouth breathing. It is great to improve your breathing habits, keep your jaw in the right position, and can be practiced regularly. While it may feel silly at first, with time, it won’t even take a second thought.

Tip #3 Pelvic Floor Breathing

This breathing mechanism impacts hip alignment and can improve hip stability. In order to practice this strategy, you may need to lay on your back on the floor. Place both hands underneath your ribs and breath in and out. You will be able to feel it as your diaphragm contracts. Try to expand and deflate your diaphragm as much as possible.

By initiating this strategy, you teach your spine to sit in a stabilized position as you breathe, as well as align your hips. The goal is to push your hands out as far away from your ribs as possible. This also helps eliminate the habit of shallow and short breaths that perpetuate improper breathing. Once you’ve mastered this lying down try standing and sitting. Try to practice 3-5 times throughout your day.

Tip #4 Reaching Over Head

In some cases, one side of your diaphragm performs better than the other. This often happens as a result of overusing one side. To correct this, you can practice reaching one arm over your head and laterally across your body. Then, practice deep breathing in your nose, and out your mouth.

This position will help strengthen both sides of your diaphragm and correct any unbalanced breathing that can occur.

When we work on our bodies, we can help them work for us. Practicing how to use our diaphragm can help us realign our body so that we have better posture and a stabilized spine. When we’re unaligned or out of place, something has to get out of the way in order for the lungs to fill up with air.

Without this conscious effort, we end up with unwanted pains in our back, neck, or hips. Unfortunately, many of us have jobs or daily tasks that put us in positions that make this more likely. That’s why taking initiative and being conscious about your breathing is so important.

So… what do you think? Are you tired of struggling with back pain? Do you want to stop staying behind because you can’t catch your breath? If so, this CAN be you.

If you want to go on a run, keep up with your grandkids, or be less winded doing daily tasks, these strategies can improve your respiratory health for the long haul.

For more tips and personalized strategies to help you continue living the life you love, schedule a consultation with me HERE.

Disclaimer: The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.