The Importance of Deep Breathing for Neck Pain – A Physiotherapist’s Perspective

Neck pain is one of the most common musculoskeletal complaints, affecting up to 30% of Australians annually.

Hi I’m Kevin Go, a physiotherapist at M Physio – Spring Hill, Brisbane, with a strong focus on treating musculoskeletal conditions.

While posture, stress, and prolonged screen time often take the blame, there’s another hidden culprit many overlook—your breathing.

If you’re relying heavily on your chest and shoulders to breathe, also known as apical breathing, it could be contributing to tightness and discomfort in your neck.

Let’s explore why deep diaphragmatic breathing is crucial for reducing neck pain and restoring balance to your body.

Understanding the Mechanics of Breathing

Diaphragmatic Breathing:

• The diaphragm is your body’s primary breathing muscle, designed to efficiently expand and contract for full, relaxed breaths.
• When the diaphragm is engaged, accessory muscles like the scalenes, sternocleidomastoid, and upper traps can rest, reducing tension and improving oxygen flow.

Apical breathing:

• In apical breathing, the accessory muscles mentioned above work overtime to lift the ribs and draw air into the upper lungs.
• This type of breathing is inefficient and places undue stress on the neck, shoulders, and upper back.

The Problem: Chronic Scalenes Overdrive

When diaphragmatic breathing isn’t utilised, the scalenes are placed on perpetual overdrive. This leads to:

• Muscle Tightness: Constant engagement causes knots and tightness, particularly at the base of the neck.
• Restricted Movement: Tight scalenes can limit cervical spine mobility, causing discomfort during everyday activities.
• Pain Referral Patterns: Overworked scalenes can cause referred pain into the shoulders, chest, or even down the arms.

The Impact of Poor Breathing Patterns

Ignoring inefficient breathing can result in:

• Chronic Neck Pain: Overuse of the scalenes can lead to persistent neck stiffness and aching.
• Increased Stress: Apical breathing is associated with shallow, rapid breaths, which can exacerbate feelings of anxiety and stress.
• Reduced Athletic Performance: For golfers, swimmers, and gym enthusiasts, poor breathing mechanics can hinder endurance, power, and focus.

The Solution: Shift to Diaphragmatic Breathing

1. Awareness of Your Breathing Patterns:
   • Lie on your back and place one hand on your chest and the other on your stomach.
   • Aim to focus your breathing at 10% from chest and 90% from stomach while watching how your stomach rises and falls with each breath.
2. Incorporate Breathing Exercises:
   • Diaphragmatic Breathing Practice:
     • Sit or lie down in a comfortable position.
     • Inhale deeply through your nose for a count of 4, letting your stomach expand.
     • Exhale slowly through pursed lips for a count of 6, feeling your stomach deflate.
     • Repeat for 5–10 minutes daily.
   • Box Breathing:
     • Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.
     • This technique calms the nervous system while reinforcing deep breathing habits.

Take Action Today

Are you struggling with persistent neck pain?

Changing the way you breathe could be the key to long-term relief. Start with the exercises above and feel the difference for yourself.

If your symptoms persist or you’d like professional guidance, book an appointment with the physiotherapists at M Physio to assess your breathing mechanics and tailor a recovery plan.