Breathe Better for a Healthier Spine
How Better Breathing Supports Alignment, Stress Relief, and Whole-Body Wellness in the Tigard & Portland Metro Area
Your Breath, Your Spine, Your Health
Breathing is something our body does automatically — more than 20,000 times a day — and yet most of us rarely think about how we breathe or its impact on how we feel. We tend to assume breathing is mostly a job for the lungs, but the truth is much more connected: the way we breathe is closely tied to spinal alignment, posture, muscle tension, mood, and even how we handle stress.
At The Upper Cervical Clinic here in the Tigard/Portland area, many patients come to us because of neck pain, headaches, posture concerns, or stress-related tension. During conversations, they often discover just how intertwined their breathing patterns are with those issues. A tight neck can make it harder to breathe deeply. Poor posture can compress the ribcage and reduce lung expansion. Stress can make breathing fast and shallow, which tells your nervous system to stay on high alert, increasing muscle tension and fueling discomfort.
Small changes in how we breathe can create meaningful changes in how we feel. This doesn't mean complicated breathing exercises or perfection — just gentle awareness, one breath at a time.
Studies have shown that diaphragmatic breathing can reduce muscle tension, support better blood flow, and help calm the nervous system. That means a slower, fuller breath is more than relaxation — it's a tool to help your body move better, recover better, and maintain healthy spine function.
When you pair intentional breathing with proper spinal alignment — especially in the upper cervical region where the brainstem communicates with the rest of the body — you unlock a stronger foundation for wellness. Breathing becomes easier. Posture feels more natural. Stress becomes easier to manage.
Breathing well doesn't just support life — it supports the quality of life.
This month, as we continue into a new year focused on wellness and sustainable habits, we want to share how breathing supports your spine and how upper cervical chiropractic care can support your breath. Your body already knows how to heal and thrive — sometimes it just needs a bit of help reconnecting the pieces.
The Anatomy of Breathing: More Than Just Your Lungs
We take a breath, and the lungs expand — simple enough, right? But beneath that simplicity is an incredible team effort involving your diaphragm, ribcage, spine, and nervous system working together in harmony.
The diaphragm is the key player. It's a dome-shaped muscle that sits beneath your lungs and attaches to your ribs and lumbar spine. When you breathe in, the diaphragm contracts in and moves downward, which allows the lungs to expand fully. When you breathe out, it relaxes upward, gently assisting the body's natural rhythm.
But the diaphragm cannot function on its own. Each breath also moves the ribcage, which relies on the health and mobility of the thoracic spine—the upper and mid-back region that anchors the ribs. If the thoracic spine is stiff or posture collapses forward, the ribs lose the space they need to expand. Breathing becomes shallower, relying heavily on the neck and shoulder muscles to lift the chest rather than on the diaphragm.
That's where tension begins.
Shallow breathing activates muscles that were never meant to handle the burden of breathing thousands of times per day. Overworking the upper chest and neck muscles can lead to soreness, fatigue, and headaches — especially around the base of the skull, where many patients experience discomfort.
The upper cervical spine also plays a significant role. This delicate area protects the brainstem — the structure responsible for automatic functions like breathing rhythm and heart rate. Even slight misalignments here can affect posture, airway openness, and the nervous system's interpretation of stress, making it more difficult to breathe deeply.
Research continues to show that when breathing is restricted — whether by posture, tension, or misalignment — the nervous system becomes more reactive. Stress levels rise. Muscles brace. Breathing becomes even shallower. It creates a loop that is often felt physically in the neck and shoulders and emotionally in the form of fatigue or irritability.
But just as misalignment and tension can disrupt ease of breathing, the opposite is also true: improving breathing mechanics can help restore rib movement, support posture, and reduce strain on spinal structures.
When the spine supports the breath, the breath supports the spine — a true partnership in wellness.
How Poor Breathing Habits Can Strain Your Spine
Modern life doesn't usually encourage healthy breathing. We sit more than ever, spend hours staring down at phones, rush from task to task, and live with stress running in the background. Over time, these patterns shift the way we breathe — and the effects are more impactful than many people realize.
When breathing becomes shallow and mostly chest-focused, we rely more heavily on the muscles around the neck and shoulders. These muscles were designed for occasional support, not constant lifting. As they tighten to help pull air into the upper chest, they create strain across the upper cervical spine, base of the skull, and the upper back. Patients often describe it as a "tension band" wrapping around their shoulders, chest, and neck.
Posture also plays a major role. Consider what happens when we slouch over a phone or a keyboard: the rib cage collapses downward, shrinking the space the lungs need to expand. The diaphragm cannot fully contract, so the body defaults to recruiting neck tension to breathe. That's when simple actions — like standing up or turning the head — can feel stiff or limited.
Stress adds another layer. When stress levels rise, breathing naturally becomes faster and shallower. The brain interprets this as a signal that danger may be near and activates the fight-or-flight response, tightening muscles to protect the spine and vital organs. This can increase discomfort, reduce sleep quality, and make it harder for the nervous system to settle down.
Stressed man with mouth open
It becomes a cycle:
Stress tightens the breath.
The breath tightens the muscles.
The tight muscles strain the spine.
That strain signals more stress.
Without awareness, tension becomes the body's default setting.
The upper cervical spine often takes the brunt of this cycle. If the head sits forward, even by one inch, it adds extra weight and leverage on the neck. The muscles must work significantly harder — sometimes leading to headaches, numbness, or tingling in the upper back, or limited breathing capacity.
When breathing feels shallow, the spine is often doing more work than it was designed for.
The good news: this cycle is not permanent. With support and small changes, breathing patterns can shift in a healthier direction — and the spine responds positively.
The Two-Way Street: How Better Breathing Supports a Healthier Spine
Just as poor breathing can add stress to the spine, better breathing can help relieve it. The breath is one of the few functions of the nervous system that we can intentionally influence. When we breathe deeply and slowly, the brain receives a message that says, "We are safe." Muscles soften. The heart rate settles. The spine begins to move more freely.
The diaphragm plays a major role in stabilizing the spine. When it is active, it works in harmony with the abdominal and deep back muscles to support posture from the center — rather than relying on the neck and shoulder muscles to hold us upright. A supported spine allows the ribcage to lift and expand comfortably, creating space for the lungs to perform their job with ease.
Breathing also helps mobilize the thoracic spine. As the ribs rise and fall, the spine is gently moved in every direction — a built-in mobility routine happening throughout the day. When breathing is shallow, that movement decreases, and stiffness sets in more quickly.
There's a strong connection in the nervous system as well. Research shows that controlled breathing can increase heart rate variability (HRV) — a marker of your nervous system's adaptability and resilience. Higher HRV is associated with lower stress, clearer cognitive function, and better recovery from daily physical demand. When your nervous system feels calm and supported, your spine tends to follow suit.
Patients commonly share that as their alignment improves and breathing feels easier, they notice changes they hadn't realized were connected:
They feel less tense in their shoulders.
They breathe more deeply without trying.
They have more energy during the day.
Their posture feels more natural and sustainable.
A calmer breath creates a calmer body — and a calmer body supports healthier alignment.
One breath may seem small, but over thousands of breaths per day, those moments add up. When your nervous system shifts from tension to balance, your body can focus less on bracing and more on healing.
Everyday Life: Where Breathing and Spinal Health Intersect
If you pay close attention throughout the day, you may notice your breathing changes depending on what you're doing, how you're sitting or standing, and even how you're feeling emotionally. Breathing reflects our internal state — and our posture — constantly.
For example, many people spend long hours at a desk or looking down at a screen. As the shoulders round forward and the head drops down, the ribcage compresses. Suddenly, the lungs have less room to expand, and the neck works harder just to keep the air moving. Breathing becomes shallow and quick. Muscles tighten in response, reinforcing the slouched posture.
Driving can trigger similar patterns. The arms reach forward, the head juts toward the windshield, and the body braces against road stress — all while breathing becomes short and tight. People often tell us that they arrive home from a commute feeling like their shoulders are glued to their ears. It's not just posture — it's the breathing pattern that posture creates.
Stress can magnify everything. When we are overwhelmed, rushing, or dealing with conflict, the nervous system prepares the body for protection. Breathing speeds up and rises into the chest; the brain thinks it needs to be ready for action. The spine responds by tightening its protective muscles, especially in the neck and mid-back. For some patients, this becomes their "normal," even in calm moments.
Even during sleep, breath and posture interact. Poor pillow support or sleeping in a twisted position can restrict the airway and create tension across the neck and shoulders by morning. Restless movement and snoring may also point to alignment issues in the upper cervical spine that affect breathing ease.
Throughout the week, these patterns can quietly compound:
Slouching → shallow breathing → increased muscle tension
Increased tension → spine under more strain → more discomfort
Discomfort → even shallower breathing → nervous system stays alert
It's a loop that many people don't recognize until discomfort appears or sleep becomes disrupted.
Patients who begin correcting their posture and breathing habits often share the same realization:
"I didn't realize how much I was holding my breath throughout the day… no wonder I felt so tense."
Bringing awareness to everyday breathing isn't about perfection — it's simply recognizing that your breath is a tool you carry everywhere. With every breath, you can help your spine do its job with more ease.
Gentle Breathing Practices to Support Your Spine
Improving breathing is not about force or instruction — it's about returning to the body's natural design. The breath wants to be full and steady. The diaphragm wants to move freely. The ribs want to expand and contract like a flexible container. With practice, even tiny changes in breathing can begin to unwind years of tension.
Below are some simple practices Dr. Burks often encourages patients to try. No pressure. No complexity. Just a little more presence with each breath.
Diaphragmatic Breathing
Start lying down or seated comfortably. Place one hand on your chest and the other on your belly. As you breathe in, gently encourage the lower hand to rise first — not the upper one. Imagine the breath filling the ribcage outward, not just upward. If your shoulders start lifting toward your ears, soften and try again without pushing.
This type of breathing invites the diaphragm back into its supportive role, giving the neck and shoulders a well-deserved break.
Breath + Alignment Awareness
When sitting or standing, try to keep your head gently lifted and your spine long. Instead of puffing the chest forward, think about creating space around the ribs. This posture allows the diaphragm to move more freely and encourages the spine to support the breath from below.
Many patients are surprised at how natural upright posture feels once the breath is supporting it — not the other way around.
Breathing to Release Tension
When you exhale slowly, your nervous system gets the message that it can relax. During stress, try a longer exhale than inhale. As you breathe out, drop your shoulders slightly and soften your jaw. Sometimes tension lingers in the face and neck without us realizing — the breath can gently remind those muscles to let go.
Breathing During Transitions
Moments of shifting — standing up, starting the car, sitting down at the table — are perfect times to reset posture and take one full, calm breath. These tiny resets throughout the day can gradually retrain muscle and nerve patterns.
The breath is your built-in recovery tool — ready anytime tension starts to rise.
Consistency matters far more than intensity. One deep, easy breath practiced many times will do much more for your spine than ten forced breaths once a week.
How Upper Cervical Chiropractic Care Supports Better Breathing
Breathing and spinal alignment are so deeply connected that when one improves, the other often follows. This is especially true in the upper cervical spine — the top of the neck, where the atlas (C1) and axis (C2) protect the brainstem. Because this area influences posture, nerve function, and airway openness, even a minor misalignment can change how freely a person breathes.
If the head shifts forward or tilts slightly to one side (a common compensation pattern), the muscles around the neck and upper chest tighten to help stabilize the area. Unfortunately, those same muscles are also key to breathing — and when they are stuck in tension, the breath becomes shallow. Patients often describe it as feeling like their chest can't fully expand or that they can't take a satisfying, full inhale.
Proper alignment reduces strain on these breathing accessory muscles and often restores a more natural, easy rhythm. It's not uncommon for patients to say:
"I didn't even realize breathing felt restricted… until it suddenly didn't."
But posture isn't the only connection. The brainstem — home to the centers that control breathing rhythm — must operate without interference to maintain calm, efficient breathing patterns. When the upper cervical spine is misaligned and irritates surrounding nerves, the nervous system can become more reactive. That reactivity can lead to:
Elevated heart rate
Increased muscle guarding
More frequent "stress breathing" patterns
As gentle, precise upper cervical adjustments restore balance and relieve strain, the nervous system often shifts more easily into its parasympathetic "rest and recover" state — the ideal state for relaxed breathing and spinal healing.
Several studies have suggested that improved spinal alignment, especially in the thoracic and cervical regions, can improve respiratory function in certain patients by increasing rib cage mobility and reducing mechanical restrictions. While individual results vary, the common theme patients feel is simply: it's easier to breathe.
This is why chiropractic care and mindful breathing work beautifully together — each reinforces the other.
Supporting Your Breath & Spine with Lifestyle Choices
Your breath travels with you through every part of your day — at work, during exercise, while resting, and while sleeping. Because breathing and movement are so intertwined, the lifestyle choices you make can either support this partnership, or strain it.
Small Movements, Big Changes
Regular movement — especially gentle movement — helps the ribcage and thoracic spine stay mobile. Walking, light stretching, and yoga allow the diaphragm to work with ease. When the spine moves more, the breath moves more. The two support each other in a healthy cycle.
Here in the Tigard/Portland area, many residents love hiking in the Gorge, exploring Forest Park, biking trails, or enjoying paddleboarding in summer. These activities naturally encourage deeper breathing and dynamic movement through the spine and ribs.
That said, this is also the Pacific Northwest. Rain happens. A lot.
Movement shouldn't depend on the weather — or motivation. Even on rainy days, simple indoor movement like a 10-minute walk through the house, a few standing stretches, or a few deep breaths while looking outside can help restore ease of breathing and circulation.
Sleep Matters
At night, the breath guides recovery. Sleeping with too many pillows can push the head forward, straining the airway. Stomach sleeping often twists the neck and restricts calm breathing. Back or supported side sleeping tends to help the spine and airway stay more open — and the nervous system stay calmer.
Environment and Awareness
Breathing habits also shift based on environment and emotions. If we're rushing, cold, or stressed, the breath quickens and shortens. Gentle awareness can reverse that shift. Pausing for a slower inhale tells your brain: "There's no emergency." The spine responds with softness rather than tension.
Even changing how you speak to yourself can influence the breath. Encouraging thoughts help the diaphragm relax. Criticism tends to tighten the chest.
Caring for the breath is caring for the nervous system, and caring for the nervous system is caring for the spine.
These choices don't need to be dramatic. Simple is sustainable. Sustainability is powerful.
When Breathing Exercises Aren't Enough: When to Seek Help
Breathing practices can be powerful, but they can't always correct deeper alignment issues on their own. If the spine, especially the delicate upper cervical area, has been compensating for months or years, the body may need additional support to unwind those patterns.
A few signs may suggest it's time for a professional evaluation:
You feel like you can't fully expand your chest or "get enough air," even when trying.
Neck tension or upper back tightness returns quickly after stretching.
Headaches linger near the base of the skull — especially after long days at the computer.
Your posture feels forced, like the body always pulls forward again.
Stressful moments make breathing dramatically harder.
Sleep feels light or restless, and mornings begin with stiffness or jaw tension.
These are not signs of failure, but rather signals from your nervous system. Your body does everything it can to keep you functioning well, even when alignment isn't ideal. But sometimes, it needs a helping hand.
An upper cervical evaluation can reveal whether the head and spine are aligned in a way that supports easier breathing. When alignment is restored, breathing habits often improve naturally — because the body is finally able to do what it was always designed to do.
Your breath shouldn't feel like work. If it does, your spine may be asking for attention.
There is no need to wait for pain or struggle to ask questions. We are here to listen, observe, and guide — always at your pace, always with respect for how your body feels today.
A Gentle Invitation to Support Your Breath and Spine
Proper breathing has a powerful influence on your health, not by forcing anything, but by returning to what your body already knows. With each slow breath and every moment of posture awareness, you are teaching your nervous system that it can soften, settle, and repair.
Your body can adapt and heal.
Your breath is part of that design.
If any of the struggles mentioned in this article sound familiar — breathing tension, posture fatigue, chronic tightness — please know you're not alone. And you don't have to navigate it by yourself.
We are here when you're ready.
If you'd like to learn more, or if you're curious whether upper cervical care could help you breathe and move with greater ease, our team would be honored to talk with you, answer questions, and guide you gently into the next step whenever it feels right.
Here's to a year of easier breathing, calmer shoulders, and a spine that feels supported from within.
