Improving Health Through Posture and Breathing: A Physical Therapist’s Approach

You might not think posture could have such a profound impact on your well-being. Yet, as a physical therapist working within a health-centered dental practice, I’ve seen firsthand the deep connection between posture, breathing patterns, sleep quality and overall health. Many patients come to us seeking solutions for sleep apnea and other breathing disorders, often unaware that their daily habits and body misalignment could be contributing to both nighttime struggles and pain. Our unique approach integrates posture correction with breathing exercises, helping patients take control of their health to improve both sleep and overall function.

The Posture-Breathing Connection
Breathing is a fundamental, unconscious activity, but the way we breathe can significantly impact our health. Poor posture, such as a forward head position and rounded shoulders, can compress the chest cavity, restricting the diaphragm’s natural movement and reducing lung capacity. This leads to shallow breathing; overuse of neck muscles; and misalignment of the pelvis, rib cage and neck. The result? A body in “fight-or-flight” mode, often accompanied by pain.

Patients with obstructive sleep apnea frequently exhibit postural imbalances. When the body is poorly aligned, the muscles involved in breathing must work harder to perform basic functions, causing overuse patterns and muscle breakdown secondary to fatigue. This misalignment also affects the airway, increasing the likelihood of obstruction during sleep.

Posture Correction for Better Breathing
Correcting posture is one of the most effective ways to improve breathing mechanics and reduce the severity of sleep apnea symptoms. As a physical therapist, I begin by assessing each patient’s posture and identifying areas of imbalance or tension. From there, I develop a targeted approach to strengthen certain weak muscles and inhibit overused ones to promote a more aligned posture. This is known as a state of neutrality.

This neutral state is our optimal state of being. Neutral postures minimize stress on muscles, bones, tendons, ligaments and nerves, allowing the body to function with maximum efficiency.

For example, typical treatments for forward head posture may include chin tucks and scapular (shoulder blade) retractions. However, if misalignments are present, scapular retractions will do little to correct this. We need to take a look at the base upon which the neck and shoulders sit, i.e. the rib cage, and ensure that breathing is done properly to improve the position of the neck and work in harmony with the diaphragm and abdominal muscles. We are now getting at the cause of the problem, not just treating the symptoms.

Breathing Techniques to Enhance Airway Function
Through posture correction and specific breathing techniques, we help patients engage their diaphragms more effectively and maintain an open airway. Patients are often surprised at how challenging these breathing exercises can be at first, but with practice, they become more natural. Not only do these techniques enhance oxygenation, but they also promote relaxation—a key factor in achieving restful sleep.

An Integrated Approach to Treatment
At our practice, we recognize that effective treatment for sleep apnea and other postural deficits requires a multidisciplinary approach. Collaboration between the dental team and physical therapist ensures that patients receive comprehensive care tailored to their unique needs. While the dental team focuses on enlarging and improving the stability of the airway, I work with patients to enhance their breathing patterns, which in turn helps improve their alignment and manage pain. Together, we aim to address the root cause of their breathing difficulties, not just the symptoms. By empowering our patients with the knowledge and tools to improve posture and breathing, we help them achieve better sleep, a state of neutrality and ultimately, a better quality of life.