Treatment course6 min read
Posture and breathing training: how the programme is built
Posture and breathing training features in clinic as a component of a programme rather than on its own. Its aim is not changing appearance but reorganising how the trunk carries load and how breathing is patterned.
Which complaints it is used for
Its most common use is in neck, shoulder and interscapular complaints related to desk work, where the breathing pattern has often shifted to the upper chest.
Breathing training is part of the programme in tension-type headache. Neck muscles participating in breathing is an overlooked component of the load producing pain.
It is also used in chronic back pain. Given that the diaphragm supports the spine by regulating intra-abdominal pressure, the breathing pattern is part of trunk stability.
How the programme progresses
In the first stage the breathing pattern is retaught lying supine. With gravity's effect at its least there, engaging the diaphragm is easier.
In the second stage the same pattern is carried into sitting and standing. That transfer is essential for daily use; a pattern learned only lying down does not carry into the day.
In the third stage breathing is combined with movement and load. Not holding the breath during lifting, stairs and exercise is taught.
The posture component
Posture training does not impose one 'correct' position. The aim is being able to move comfortably between several positions and not staying in any for hours.
Thoracic mobility is opened and scapular endurance built for that. Holding yourself upright with a stiff back and weak scapular control is tiring and unsustainable.
Constantly trying to sit up straight is tiring and usually increases pain. The programme is therefore built on strength and mobility, not willpower.
Key points
- Posture training is not telling someone to sit up straight.
- The breathing pattern is taught supine first, then sitting and standing.
- A pattern learned only lying down does not carry into the day.
- Holding upright with a stiff back and weak scapular control is unsustainable.
- The programme rests on strength and mobility, not willpower.
Frequently asked questions
How long until it changes?
A difference in the breathing pattern is felt within two to three weeks. It taking hold automatically during the day takes six to eight weeks; changing a habit takes time.
Are posture straps or braces needed?
Not needed. They can serve as short-term reminders but there is no evidence of lasting change, and prolonged use reduces muscle work.
Are yoga or breathing apps enough?
They provide a good base and can be added to a programme. Where the breathing pattern is markedly disturbed, however, individual assessment and correction is needed.
Related articles
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- Exercise· 6 min readBreathing exercises: step-by-step application
- Treatment decision· 6 min readCan poor posture be corrected? Setting the right expectation
- Daily living· 6 min readPosture and breathing through the day: a sustainable routine
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This content is for information only and does not replace medical diagnosis or treatment. Response to treatment varies between individuals. Please consult a healthcare professional about your symptoms.