This Simple Shift in Breathing Could Relieve Muscle Pain
Breathing is the very first thing we do when we enter the world. A newborn instinctively fills its belly with each inhale, rising and falling with ease. No one teaches us how to breathe — it’s a miracle written into our design.
But somewhere along the way, most of us forget.
Instead of letting the breath travel deep into the belly, we shift upward into the chest. And while that may seem small, the difference between chest breathing and belly breathing is the difference between tension and release, between fight-or-flight and rest-and-digest.
Why We Shift to Chest Breathing
Belly breathing is our natural pattern at birth. But as we grow, stress, posture, and lifestyle gradually retrain our body toward shallow chest breathing. Common causes include:
Sitting for long hours (which compresses the diaphragm and belly)
Cultural habits around “holding in the stomach” for appearance
Stress and anxiety, which trigger fight-or-flight responses
Lack of awareness (most of us simply stop noticing how we breathe)
Over time, chest breathing becomes our default.
Problems With Chest Breathing
When the breath stays high in the chest, the body gets the signal that danger is near. The sympathetic nervous system (fight-or-flight) takes over, leading to:
Increased heart rate and blood pressure
Muscle tension that doesn’t let go
Shallow oxygen exchange, leaving us fatigued
Digestive issues (since digestion slows in stress mode)
Difficulty accessing flexibility during stretching or movement
This is why people who chest-breathe often feel restless, tight, or stuck in a cycle of stress.
Think about it: You’re stuck in bumper-to-bumper traffic — jaw clenched, shoulders raised, barely breathing. Or working at your desk, noticing your stomach pulled in tight while your breath never makes it past your collarbone. These small moments add up to a nervous system that’s always braced.
Benefits of Belly Breathing
Belly breathing, also called diaphragmatic breathing, shifts the body into the parasympathetic nervous system (rest-and-digest). This is where the body feels safe, restores itself, and releases tension.
Benefits include:
Reduced stress and anxiety
Softer, more relaxed muscles
Improved posture and core stability
Deeper oxygen exchange (more energy, less fatigue)
Enhanced flexibility during stretching
Better digestion and circulation
In other words: belly breathing teaches the body how to let go.
The Nervous System Explained
Your nervous system has two main settings that shape your breathing:
Sympathetic Nervous System (Fight-or-Flight): Chest breathing, tense muscles, quick heart rate.
Parasympathetic Nervous System (Rest-and-Digest): Belly breathing, relaxed muscles, steady heart rate.
The shift between the two is powerful. With each belly breath, you’re calming your mind and literally changing the state of your nervous system.
The Diaphragm: More Than a Breathing Muscle
Most people picture belly breathing as “sticking your stomach out.” In reality, it’s the diaphragm — a dome-shaped muscle under your ribs — that does the work. When the diaphragm contracts, it expands downward, creating space for the lungs to fill fully. This not only supports deeper oxygen exchange, but also stabilizes your spine and core from the inside out.
Common Mistakes to Avoid
When people first try belly breathing, they sometimes:
Push their belly out without using the diaphragm
Hold their breath instead of letting it flow
Breathe too fast or forcefully
If belly breathing feels awkward at first, that’s normal. Focus on slow, steady, natural movement.
Why We Were Built This Way
Chest breathing evolved for survival. It’s the quick, shallow breath that prepares the body to run, fight, or react. For our ancestors, it was life-saving. For us? It’s triggered by emails, meetings, and traffic — situations that don’t require escape, but still lock our bodies in defense mode.
How to Belly Breathe
Get comfortable. Sit or lie down in a relaxed position.
Place one hand on your chest and one hand on your belly.
Inhale through your nose. Feel your belly rise outward while your chest stays relatively still.
Exhale slowly through your nose or mouth. Let your belly fall gently inward.
Repeat for several breaths, focusing on slow, steady movement in the belly and ribs.
At first, this may feel unusual if you’re used to chest breathing. With practice, it becomes more natural.
When to Belly Breathe (and When Not To)
Belly breathing is especially helpful:
During stretching or yoga, to release muscles and deepen range of motion
At work or in traffic, to reduce stress and calm your body
Before sleep, to quiet the nervous system
After workouts, to transition into recovery mode
When to avoid belly breathing:
During high-intensity exercise, when the body naturally shifts to quicker chest breathing to meet oxygen demands
Pause and return to your natural breath if you experience dizziness or discomfort.
Always listen to your body.
Warnings and Cautions
Belly breathing is safe for most people, but:
If you have a history of respiratory illness (like COPD or asthma), consult your healthcare provider.
If you notice increased anxiety when focusing on your breath, keep sessions short and gentle.
Do not force the breath. Straining only creates more tension.
Long-Term Effects of Belly Breathing
Practicing belly breathing regularly creates positive muscle memory in the nervous system. Over time, your body learns that it’s safe to relax.
Long-term benefits include:
Lower baseline stress levels
More ease in movement and flexibility
Better resilience in stressful situations
A stronger, more adaptable nervous system
A sense of calm that carries into daily life
Just like negative muscle memory can train the body to clench, positive muscle memory can retrain it to soften.
Belly breathing iRL
One of my stretch clients once came in convinced their hips were the issue. But the real change happened when we slowed their breathing down. With belly breathing, their muscles finally let go, and their range doubled without forcing a stretch. That’s the power of reprogramming the nervous system.
Levels of Practice
Beginner: Lying on your back with one hand on your belly.
Intermediate: Seated practice during breaks at work.
Advanced: Applying belly breathing during stretching, yoga, or Pilates.
Each level helps retrain your body a little more.
Quick Guided Practice (Try This Now)
Set a timer for 2 minutes.
Place your hand on your belly.
Inhale through your nose for a slow count of 4.
Exhale through your nose or mouth for a slow count of 6.
Repeat until the timer ends.
Notice how your body feels. Even a short practice can shift your nervous system.
The Takeaway
Breathing is simple, but it’s not trivial. By shifting from chest breathing back to the belly breathing we were born with, you’re giving your body permission to relax, restore, and move with freedom again.
At Keswick Health, we help clients reprogram both body and nervous system through:
Assisted Stretch Therapy
Chiropractic Care & Adjustments
Health & Wellness Coaching