Breath & ribcage · Neck breathing
Breathing into the chest and neck
The breath lives in the upper chest and neck. The diaphragm is a passenger. Every other pattern on this list gets louder when this one is running.
Why it shows up
Stress, a braced abdomen from training, tight clothes, and a ribcage stuck in inhale. The accessory muscles of the neck become the primary pump. The nervous system reads this as 'not safe' and keeps the volume up.
How it feels
- — A sigh that never quite finishes
- — Neck tightness that stretching does not touch
- — Getting winded on stairs that should not wind you
On the table
Scalenes, SCM, and the upper traps. The diaphragm and pelvic floor are the quieter, more important conversation.
Drills
Breath & ribcage
90/90 Hip Lift Breathing
Quiet the breath so the low back can stop bracing.
Breath & ribcage
Crocodile Breathing
Feel the breath in the belly and low ribs so it stops living in the neck.
Low back
Dead Bug
Keep the middle still while the arms and legs move — that is real core work.
Breath & ribcage
Low Cobra Rib Extension
Open the front of the ribcage without crunching the low back.
Self-massage
Thoracic spine
Mid-back roller
Give the ribcage a chance to extend and turn so the neck and low back stop finishing every move.
Neck & jaw
Upper-shoulder ball
Take the upper shoulders out of the breathing and shrugging business.
Neck & jaw
Base-of-skull rest
Let the small muscles under the skull melt so the head can sit over the ribcage.