Breathe Better, Move Better: The Connection Between Breathing and Posture
In my last post, I talked about why sitting all day can leave you feeling locked up — hips, back, shoulders, the works — and why stretching alone doesn’t solve it.
If you are in Montreal and spend long hours at a desk, you have probably felt that stiffness firsthand. Today, I want to dive into something most people completely overlook when it comes to mobility, posture, and feeling less tense: how you breathe.
Why Breathing Matters for How You Move
Breathing is not just about getting oxygen in and out. The way you breathe affects how your ribcage, spine, and pelvis align, and that alignment changes how your muscles work.
When you are stuck in a shallow, chest-only breathing pattern, which happens a lot with long hours at a desk, your ribs flare forward, your spine extends, and your core cannot engage the way it should.
Over time, that can lead to:
A stiff upper back
Tight neck and shoulders
A low back that is working harder than it should
The Breath and Posture Connection
Think of your breath as the reset button for your posture.
Every inhale and exhale should create subtle, natural movement through your belly, ribcage, and spine. When that movement stops, your body finds other, less efficient ways to keep you upright, and those usually involve tension.
Breathing well can help you:
Maintain a more neutral, adaptable posture without forcing it
Keep your core ready to support you
Reduce unnecessary tension in your neck and shoulders
How to Start Breathing for Better Posture
Here is how I coach breathing so it supports posture and reduces tension:
Uncross your legs and plant your feet – This gives your pelvis a stable base.
Place one hand on your belly and one on the side of your ribcage – This helps you feel the sequence of expansion and release.
Inhale through your nose:
First, let your belly expand forward and side to side.
Then, feel the breath move upward into your ribcage, letting the ribs expand outward and into your back.
Finally, let the air reach your upper chest and upper back.
Exhale slowly through your mouth:
Let the upper chest and upper back gently collapse.
Then allow the ribs to soften and drop.
Finally, let the belly draw in naturally without forcing it.
Repeat for 5 breaths – You might notice your shoulders feel lighter, your neck relaxes, and your posture improves without having to hold it in place.
Why This Helps More Than Just Stretching
Stretching can feel good, but breathing retrains how your body supports itself all day, not just in the moment.
It is the foundation for:
Core control
Mobility
Strength
When your breath and posture work together, your body feels more stable and supported, and it does not need to lock up as much.
Still Feeling Tight After Sitting?
If you have tried stretching, foam rolling, or posture reminders with no lasting change, your breathing might be the missing piece.
I work with people here in Montreal to improve how they move, starting with the basics like breath, so they can feel better, move better, and stop relying on quick fixes.
📍 Based in Montreal
💪 Athletic Therapy | Movement Coaching | Real-World Strength
Book a session or send me a message if you want to figure out what is keeping your body locked up.