Shallow, stressed breathing can increase muscle tension and make pain feel stronger, while calmer, fuller breathing through the ribcage can help the body relax and support hands‑on treatment. The way the ribs, diaphragm and upper back move (or do not move) plays a key role in how the nervous system senses threat, tension and discomfort.
How breathing and stress affect pain
- Under stress, breathing often shifts into fast, shallow breaths high in the chest, which keeps neck, shoulder and rib muscles more active and contributes to tightness and aching.
- Shallow breathing reduces the natural movement of the diaphragm and ribcage, which can limit spinal mobility and keep the nervous system in a more alert, pain‑sensitive state.
Why the ribcage matters
- A mobile ribcage allows the diaphragm to descend and the lungs to expand more fully, which supports better oxygenation and a calmer autonomic nervous system response.
- Restrictions in the ribs and upper back can make deep breathing uncomfortable, encourage protective muscle guarding, and reinforce pain patterns around the spine, shoulders or chest.
Simple breathing exercises to try
- Diaphragmatic breathing: Lying on your back or sitting, place one hand on your chest and one on your abdomen; breathe in through the nose so the lower hand gently rises while the upper hand stays relatively still, then exhale slowly through the mouth.
- Ribcage expansion: Sitting or standing tall, wrap your hands lightly around the lower ribs; breathe in through the nose and gently direct the breath sideways into your hands, feeling the ribs widen, then let them soften on a long, relaxed exhale.
- Extended exhale: In any comfortable position, inhale for a count of 3–4 and exhale for a count of 5–6, keeping the shoulders relaxed; the slightly longer out‑breath can help shift the body towards a more restful, less pain‑sensitive state.
Used regularly alongside manual therapy and appropriate movement, these simple breathing practices can reduce muscle tension, support rib and spinal mobility, and help lower the overall intensity of pain.
