Airway, Breathing, and the Diaphragm: Why How You Breathe Matters More Than You Think

Most people don’t think twice about breathing. It just… happens.

But how you breathe, especially whether you’re using your diaphragm properly, has a huge impact on everything from posture and stress levels to core stability, energy, and even how kids develop movement patterns.

At my clinic in Burnaby, this is something I talk about daily with desk workers, parents, athletes, and kids. Because breathing isn’t just about oxygen, it’s a foundation for how the body functions.

What is diaphragmatic breathing?

Your diaphragm is your main breathing muscle. It sits just below your lungs and acts like a dome that moves up and down as you breathe.

When you breathe well using your diaphragm:

• Your belly gently expands as you inhale

• Your ribs move outward and slightly upward

• Your body stays relaxed and efficient

  
  

When you don’t use your diaphragm well (which is very common), breathing becomes more:

• Chest-driven (shoulders rise)

• Shallow

• Fast and inefficient

  
  

This is often called “upper chest breathing” or “stress breathing.”

Why breathing patterns change (and why it matters)

Modern life doesn’t exactly set us up for great breathing mechanics. A few common reasons people lose good diaphragm function:

• Long hours sitting at a desk

• Chronic stress and fast-paced living

• Poor posture (especially rounded shoulders and forward head position)

• Restricted rib cage movement

• Lack of awareness - we simply forget how to breathe well

Over time, the body adapts to this pattern. The problem is breathing isn’t just about lungs. It’s tied into your nervous system, posture, and movement system.

The connection between breathing, posture, and the nervous system

When breathing becomes shallow and chest-dominant, the body often stays in a slightly “on alert” or "fight or flight" state.

This can show up as:

• Increased tension in the neck and shoulders

• Feeling “wired but tired”

• Poor core stability during exercise

• Reduced ability to relax or recover

• Lower back or rib cage stiffness

  
  

On the flip side, good diaphragmatic breathing helps signal safety to your nervous system. It supports a more relaxed, regulated state, which is essential for recovery, sleep, and long-term health.

Why this matters for desk workers

If you sit a lot during the day, your rib cage and diaphragm can get “stuck” in a compressed position.

Over time, this can contribute to:

• Tight neck and upper back

• Headaches or tension patterns

• Reduced core engagement

• Feeling stiff when you stand up

  
  

The good news? Breathing is one of the easiest things to retrain. Even a few minutes a day can start to change how your body feels.

Why it matters for athletes

Breathing is often overlooked in training, but it plays a key role in:

• Core stability

• Force production

• Recovery between sets

• Endurance and pacing

  
  

If your diaphragm isn’t working well, your body often recruits accessory muscles (neck, shoulders, low back) to compensate. That’s not ideal for performance or injury prevention.

Why it matters for kids and development

Breathing patterns are learned early. Kids who consistently breathe through their mouth or stay in shallow breathing patterns may develop:

• Poor rib cage mechanics

• Reduced core control

• Jaw and facial development issues (in some cases)

• Less efficient movement patterns

  
  

Encouraging nasal breathing and good diaphragm use early on can support better long-term development and resilience.

A simple way to feel diaphragmatic breathing

Here’s a quick exercise I often give patients:

1. Lie on your back with your knees bent or sit cross legged

2. Place one hand on your chest, one on your stomach

3. Slowly inhale through your nose

4. Try to gently expand your lower hand (belly/ribs) more than your chest

5. Exhale slowly and fully, letting everything soften

   
   

You’re not trying to force anything, just retraining awareness.

Start with 2–5 minutes per day.

Final thoughts

Breathing is one of the most powerful and underrated tools we have for improving how the body feels and functions.

Whether you’re a desk worker dealing with tension, a parent juggling stress, an athlete trying to optimize performance, or a child still developing movement patterns, your diaphragm matters.

At Tailored Health here in Burnaby, breathing and airway function are things we commonly assess alongside posture, movement, and nervous system regulation to help patients better understand what’s happening in their body and how to support long-term health.

Ready to learn more or book an assessment?

Book an appointment here!