Breathing is something we do all day without thinking about it. But how you breathe has a big impact on how your body moves, holds tension, and responds to exercise.

What I notice with many of my clients is they don’t breathe deeply or even know how to take deep breaths through their nose. Breathing influences so many other systems in the body, so it’s an important part of the work I do.

Are you able to exhale enough to create bubbles?

Breath and Tension Go Hand in Hand

When breathing becomes shallow or held, the body tends to create unnecessary tension. Muscles around the neck, shoulders, jaw, and lower back often take on extra work, even during simple movements.

This can show up as:

Tight shoulders or a stiff neck
A feeling of bracing through the ribs or abdomen
Holding your breath during effort

Over time, this tension can affect how efficiently you move and how your body responds to exercise.

Breathing Supports Movement and Stability

Breathing isn’t just about oxygen, it plays a key role in movement and support.

The diaphragm works closely with the core muscles to help stabilise the spine. When breathing is well coordinated, the body can generate support without excessive effort or stiffness.

During exercise, efficient breathing can:

Improve control and coordination
Reduce unnecessary muscle tension
Help movements feel smoother and more sustainable

If breathing is restricted, the body often compensates by overusing other muscles, which can lead to fatigue or discomfort.

Breath and Exercise Performance

Many people unknowingly hold their breath when lifting, stretching, or concentrating on technique. This can increase pressure and tension through the body, making movement feel harder than it needs to be.

Learning to breathe through effort allows the body to stay supported without becoming rigid. It also helps regulate intensity, making exercise more manageable and effective.

Stress Effects Breathing

Stress - mental and physical - naturally affects breathing patterns, often making them quicker or shallower. While stress is a normal part of life, prolonged tension can keep the body stuck, affecting movement and exercise.

By improving breath awareness, you can help reduce baseline tension and create a calmer, more responsive body, without needing to consciously “relax” all the time.

Three Simple Ways to Improve Breathing Awareness

Notice your breath at rest
Spend a moment noticing where you breathe into chest, ribs, or belly, without trying to change it.
Exhale during effort
When lifting, standing up, or exerting yourself, gently breathe out instead of holding your breath.
Let the ribs move
Aim for breath that allows the rib cage to expand and soften, rather than keeping it fixed or braced.

Breathing well doesn’t require special techniques or long practice sessions. Small changes in awareness can reduce tension, improve movement, and make exercise feel more natural, leading to a reduction in the risk of discomfort and pain.

About Sabrina

Sabrina is a movement specialist based in Worcester Park, London, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.

Why Your Breath Matters More Than You Think