Posture and Breathing–What’s the Connection

“Sit up straight. Don’t slouch!” Ugh. Eye roll. We’ve all heard that from our mom, piano teacher, coach, or whoever came to mind when you read that!

Usually, in response to this admonition, we reflexively

straighten our spine,

jut our chin out, and

squeeze our shoulders back,

only to return to our c-shape after a few minutes. The struggle is real!

So many activities in our modern-day life make having good posture even more difficult. Spending hours hunched over computers, tablets, smartphones, and steering wheels stacks the deck against having good posture.

Having good alignment or posture can impact overall health, including breathing.

Let’s explore how maintaining good posture enhances our breathing and well-being. It will also make your mom proud.

What is Good Posture?

Good posture is not subjective or a reflection of your character. Good posture refers to the body's alignment in a way that minimizes strain on muscles and ligaments. It involves maintaining a neutral spine position, where the back's natural curves are preserved.

Good posture is built from the bottom up, starting with the pelvis.

When the pelvis is upright and body weight is directly on top of the sitz bones, the spine functions better.  This alignment allows for optimal distribution of weight and reduces the risk of injury.

Whether sitting, standing, or moving,
good posture ensures that the body functions efficiently and comfortably.

The Link Between Posture and Breathing

Most people breathe about 20,000 times a day. It is a fundamental physiological process that keeps us alive, yet we often take it for granted. When have you had to remind yourself to breathe or thank your lungs for doing a great job?

Let’s see how changing posture can make breathing easier.

1. Optimal Lung Expansion: Good posture facilitates full lung expansion. When you sit or stand upright, and your rib cage is positioned directly over your pelvis, your rib cage can expand fully, in all directions like a balloon, allowing the lungs to take in more air. Conversely, poor posture, such as slouching, compresses the chest cavity and limits lung capacity, leading to shallow breathing.

2. Improved Diaphragm Function: The diaphragm, which sits right below the lungs and is crucial to breathing, functions more effectively when the body is properly aligned. Good posture allows the diaphragm to move freely and contract fully, promoting deeper, more efficient breaths. A crouched posture restricts the mobility of the diaphragm, which limits the amount of air the lungs can take it.

3. Reduced Breathlessness: When the body is in good alignment, and the rib cage is expanding properly and the diaphragm is functioning well, inhaling and exhaling fully is easier. This can reduce the feeling of breathlessness and support overall respiratory health.  

4. Enhanced Oxygen Delivery: The lower lobes of the lungs have more capillaries than the upper lobes. This means, that when we take a deep breath, oxygen exchange is more efficient because there are more red blood cells available to pick up the oxygen. This can lead to improved energy levels and cognitive function, as the body is better able to meet its oxygen needs.

Tips for Maintaining Good Posture

1. Be Mindful of Your Alignment and Take Regular Breaks: Check in regularly with your posture, especially when sitting for a long time. A good rule of thumb is for every thirty minutes, sit for twenty, stand for two, walk for eight. This may not be practical for many people, yet changing positions often and doing regular posture checks will help you maintain good alignment.

2. Strengthen Your Core: A strong core supports good posture. Incorporate exercises into your regular routines that strengthen the abdominal and back muscles, such as planks and bridges.

3. Adjust Your Workspace: Ensure your chair, desk, and computer are set up to promote ergonomic alignment. Your monitor should be at eye level, and your chair should support your lower back. Make sure your feet can reach the floor. If they don’t use a stool or box.

4. Practice Deep Breathing: Engage in deep breathing exercises to enhance lung capacity and improve respiratory function. Try diaphragmatic breathing or pranayama techniques to support better breathing patterns.

Conclusion

Good posture and improved breathing are closely intertwined, each enhancing the other. By prioritizing proper alignment and mindful breathing, you can experience a range of health benefits, from increased energy and reduced stress to better digestion and mental clarity.

Investing in good posture is an investment in your overall well-being.

So, sit up straight, breathe deeply, and enjoy the positive effects that come with a well-aligned body and efficient breathing.

Maybe your mom was right after all!