Can breathing hurt?

Why Does Breathing Hurt?

Lately, during our sessions, I keep hearing the phrase “That’s impossible!” over and over again. And surprisingly, it’s not in response to attempting headstands or preparing for a marathon meditation session. Nope, these exclamations happen during breathing exercises. And again, we’re not talking about advanced practices like nauli (see picture below)⬇️

just simple efforts to reconnect with a natural, innate breathing rhythm.

When Breathing Goes Awry

When our breathing pattern is off—using muscles that aren’t primarily meant for breathing, failing to properly engage the diaphragm, and holding tension in our abdomen and pelvis—breathing can literally HURT. Neck pain, headaches, or upper back issues—these are all signs of improper breathing habits. Do any of these sound familiar?

Let’s dive deeper:

• Oxygen Deprivation: Shallow breathing, especially when focused in the upper chest, can reduce your breathing capacity by up to 50%.
• Digestive Issues: Problems like constipation, gas, or reflux? A well-functioning diaphragm helps massage your internal organs, boosting digestion. Without proper movement, that massage doesn’t happen.
• Pelvic Problems: Constipation, painful periods, organ prolapse, or incontinence can often be traced back to poor breathing habits.
• Chronic Stress: Shallow breathing keeps us in a state of constant arousal—aka the fight-or-flight response—which, if chronic, can seriously impact your health.

So yes, your breath matters and definitely deserves some thoughtful attention!

Approach It Mindfully

The good news? You can change this incorrect breathing pattern, often caused by certain lifestyle habits or pregnancy. Here’s what it takes:

• More awareness.
• A few simple exercises.
• A bit of willpower (which might be the best place to start).

Breath-centered yoga and mindfulness can be incredibly effective tools for restoring a healthy breathing pattern.

Are you ready for a little experiment?

1. Set a reminder on your phone for about 4-5 times a day.
2. When it goes off, close your eyes and tune into your breath.
3. Notice if you’re trying to change your breath—do you want to lengthen it or make it more audible? Do you puff out your belly like a balloon on the inhale? If so, try to let it flow naturally. To keep it simple, you can silently repeat “inhale” and “exhale.”
4. Pay attention to your breath’s qualities. Is it deep or shallow? Fast or slow? Where do you feel it most in your body—upper chest or abdomen? See if it shifts or if any new sensations emerge.
5. Stay curious and check in with your breath at different times throughout the day.

Make sure to jot down your observations because in my next post, I’ll dive into the role of breath awareness in building healthy patterns—not just in breathing.