Breathwork and Balance: How Your Breath Impacts Your Body and the Art of True Relaxation
Breathing is the most natural thing we do—so automatic that we rarely stop to think about how it shapes our body and well-being. Yet, it holds immense power to heal, transform, and restore us. What many don’t realize, however, is that the way we breathe directly affects the muscles attached to the ribs, known as accessory breathing muscles, which often end up doing more work than they’re designed to do.
Let me start by saying that breathwork has been one of the most profound tools in my own healing journey. From traditional yogic pranayama to dynamic, psychedelic-inspired techniques, breathing has helped me unlock parts of myself I didn’t even know were there. It’s incredible. But one pivotal moment changed how I view breathwork: I was working with a family member who was deeply dedicated to daily breathwork. While their commitment was inspiring, I discovered that many of their accessory breathing muscles—like the scalenes, pecs, and serratus anterior—were painfully tight and overworked. Their muscles were essentially stuck in "fight mode," unable to relax.
At the same time, I’ve also noticed how unconscious breath-holding plays an equally disruptive role in the body. Breath-holding often happens when the mind becomes entranced—whether we’re lost in thought, scrolling on a phone, or caught up in stress or anxiety. This pattern of holding the breath can create dysfunction in the muscles, leading to rigidity and pain, and it mirrors a state of stagnation in the mind and spirit. When the breath stops, it’s as though time stops with it. Energy ceases to flow, and a sense of disconnect takes root.
The good news? When we can train ourselves to breathe steadily and regularly, without holding the breath, life changes profoundly. A steady breath creates a steady mind. It anchors us in the present moment and reconnects us to our body, our emotions, and our sense of spirit.
How Breath Affects Your Accessory Breathing Muscles
When we breathe deeply, especially during intense practices or stress, accessory breathing muscles work alongside the diaphragm to expand and stabilize the ribcage. These include:
Scalenes (neck): Lift the ribs during inhalation but can cause neck pain when overused.
Pectoralis Major and Minor (chest): Elevate the ribs but often lead to tightness and rounded shoulders.
Serratus Anterior (side of ribs): Expands the ribcage but can become fatigued with shallow or overactive breathing.
Rhomboids (upper back): Assist with stability but get overworked in poor posture.
Quadratus Lumborum (QL) (lower back): Stabilizes the 12th rib but tightens when the diaphragm isn’t doing its job.
Intercostals (between ribs): Allow rib expansion but can grow sore from breath-holding or shallow breathing.
The diaphragm, your primary breathing muscle, should carry the majority of the load. But when breath patterns become shallow, held, or overly forced, the accessory muscles step in to compensate. Over time, this compensation creates patterns of chronic tightness, restricted mobility, and even postural imbalances.
When Breath Becomes Imbalanced
Breathwork is powerful, but without recovery and relaxation, or with improper breath patterns, it can lead to problems:
Excessive Breathing: Intense breathwork without rest can overwork accessory muscles, leading to hypertonic, tender, and fatigued muscles.
Unconscious Breath-Holding: This habitual pattern creates rigidity in the muscles, particularly the scalenes, pecs, and intercostals, leading to dysfunction, pain, and a sense of stagnation in the body and mind.
Shallow Breathing: Relying on chest breathing places strain on the upper body and can contribute to feelings of constriction, both physically and emotionally.
Breath is the flow of life. When we force it excessively or block it entirely, we lose the natural rhythm that keeps us aligned and balanced.
What True Relaxation Feels Like
Relaxation isn’t just collapsing on the couch or zoning out—it’s a skill. It’s about creating space for your body to release tension and your mind to quiet.
Imagine your body as a snow globe. When you’re constantly doing, moving, or pushing—whether it’s through breathwork, work, or stress—the snow swirls chaotically. True relaxation is like setting the snow globe down. Over time, the snow settles, and clarity emerges. That’s the gift of letting go.
Balancing Breathwork with Surrender Practices
To prevent overworking your accessory breathing muscles and to reap the full benefits of breathwork, you must balance intensity with rest. Here are some restorative practices that can help:
Regular Massage: Releases tension in muscles like the QL, scalenes, and pecs.
Restorative Yoga: Poses like supported fish and reclined bound angle gently open the chest and ribcage.
Yoga Nidra: Guides the body into deep relaxation while maintaining awareness.
Epsom Salt Baths: Relax tight muscles and reduce inflammation with magnesium-rich baths.
Sauna or Steam Room: Heat therapies promote muscle relaxation and improve circulation, making it easier for overworked accessory muscles to release tension.
Final Reflections: Balance Is the Key
Breathwork has the potential to transform your physical, emotional, and spiritual well-being, as it has mine. However, one of the most important lessons I’ve learned is that balance is everything. Excessive breathing can tax your muscles and overheat your system, while unconscious breath-holding can create stagnation, pain, and disconnection from yourself. Your accessory muscles—those that help you breathe—aren’t meant to carry the full load, and your body needs space to recover and integrate.
If you haven’t explored breathwork yet, you’re truly missing out. It’s life-changing. And if you’re curious about restorative yoga, how to build a steady, mindful breath, or how to balance your breathwork practice with relaxation, I’d love to connect with you! Reach out to me anytime—I’d be thrilled to help you explore these incredible practices and find the balance between effort and ease.
Let your breath guide you, but don’t forget to pause, relax, and let the snow settle. Your body, mind, and spirit will thank you. Let’s breathe and restore together!
