From Meditation to Movement: The Lesson I Learned About Breathing
Ten years ago, I took a meditation class that left a lasting impression. The instructor asked us to imagine ourselves as an air molecule, with the nose as a gatekeeper. We visualized the air entering through the nose, bypassing the neck, and expanding the rib cage laterally. At the time, it felt abstract—I didn’t fully grasp why it mattered.
Now, as a trainer working with office workers, athletes, and clients with complex mobility challenges, I see the deep significance of this visualization. Proper breathing mechanics are the foundation for:
Thoracic and rib cage mobility: Expanding the ribs laterally improves posture and reduces tension in the neck and shoulders.
Core stability and bracing: Lateral expansion helps generate intra-abdominal pressure, supporting the spine during movement.
Efficient oxygen use and tension management: Directing air properly can reduce unnecessary neck and shoulder strain, which is common in office workers.
What once felt like meditation imagery is now a key principle in my approach to mobility, posture, and performance. I often guide clients to use this same visualization—air flowing through the nose, ribs expanding like a balloon—to unlock better movement patterns, improve breathing efficiency, and even relieve chronic tension.
Takeaway: Sometimes, the simplest visualizations from a decade ago contain the most profound lessons for the body today. Proper breathing is not just about meditation—it’s a foundational tool for strength, stability, and long-term movement health.
Why Most People Don’t Breathe Properly
Modern lifestyles contribute to dysfunctional breathing:
Long hours at desks encourage shallow chest breathing
Rib cage mobility decreases
Core and spinal stability are compromised
The consequences? Tight necks, upper back tension, and inefficient movement patterns.
Breathing as Pressure Management
Proper breathing creates intra-abdominal pressure that:
Supports the spine during daily movements and exercise
Enhances thoracic mobility
Improves bracing mechanics for lifting and athletic performance
Visual Feedback Tip: Use a balloon to feel expansion:
“Imagine inflating a balloon inside your rib cage as you inhale. Your ribs expand in all directions, your diaphragm engages, and your spine feels supported.”
Real-Life Examples of Breathing Benefits
Office Workers: Clients with tight necks and upper back tension often experience relief just by learning to breathe fully into their rib cage while activating the diaphragm.
Complex Cases: A client with ankylosing spondylitis improved thoracic mobility, rib cage expansion, and bracing mechanics through targeted breathing exercises.
Key Takeaway: Breathing properly improves posture, mobility, and pain-free movement—regardless of fitness level or chronic conditions.
How to Practice Proper Breathing
Diaphragmatic Expansion: Lie on your back, place hands on your ribs, and expand them outward as you inhale. Use the balloon feedback if needed.
Thoracic Mobilization Breaths: Combine rib cage expansion with gentle thoracic extensions to improve mobility.
Bracing Practice: Use proper breath to create intra-abdominal pressure before lifting or performing resistance exercises.
Daily Consistency: Practice 5–10 minutes per day to see significant improvements in posture, tension, and movement efficiency.
Why It Matters
Proper breathing is foundational for:
Pain-free movement
Core stability and spinal protection
Enhanced athletic and functional performance
From office workers to competitive athletes, learning to breathe correctly is transformative.
Take Action
Stop letting poor breathing patterns limit your posture, mobility, and strength. Book a session at Metric Fitness Calgary to learn proper breathing techniques, improve core bracing, and unlock pain-free movement.
