Chest Breathing vs Diaphragmatic Breathing: What's the Difference?

Welcome back to TIMS – Tips, Insights, Movement & Strength, where we explore simple ways to help you move better, feel stronger and understand your body.

Last week we discovered that breathing is much more than simply taking in oxygen. It influences your posture, your movement, your stress levels and even the way your core works. This week we're looking at two different breathing patterns that you may have heard about: Chest breathing and Diaphragmatic breathing.

This isn't about deciding that one type of breathing is "good" and the other is "bad." Your body uses different breathing patterns for different situations. The important thing is knowing when each one is helpful.

Let's Meet Your Diaphragm

Hidden just beneath your lungs is a remarkable muscle called the diaphragm.

Imagine opening an umbrella. As it opens, it becomes flatter and wider. Your diaphragm behaves in a similar way.

When you breathe in, it gently lowers, allowing your lungs to fill with air. When you breathe out, it relaxes and rises again.

This movement happens thousands of times every day without you having to think about it. In fact, your diaphragm is one of the hardest-working muscles in your body.

What Is Chest Breathing?

Chest breathing is exactly what it sounds like. Instead of your lower ribs gently expanding, most of the movement happens higher up in your chest and shoulders. Many people notice their shoulders lifting as they breathe in.

This type of breathing often happens naturally when we are:

• Feeling anxious

• Rushing

• Exercising intensely

• Surprised or frightened

• Experiencing pain

It's part of your body's natural response to stress. There's nothing wrong with it. In fact, it's very useful when you genuinely need to react quickly. The problem is when this becomes your normal way of breathing all day, every day.

What Is Diaphragmatic Breathing?

Diaphragmatic breathing is sometimes called deep breathing, lower rib breathing or belly breathing. Personally, I prefer to think of it as efficient breathing. When you breathe in, your lower ribs gently widen in all directions. Your diaphragm moves freely, your lungs have more room to expand and your neck and shoulders don't have to work so hard.

It's calm. Relaxed. Comfortable. Your body isn't fighting itself. It's working exactly as it was designed to.

How Can You Tell Which One You're Using?

Here's a simple way to check. Sit comfortably. Place one hand lightly on your upper chest. Wrap your other hand gently around the lower part of your rib cage.

Take a slow breath in. What moved first? If your shoulders lifted and your upper chest moved much more than your ribs, you're probably relying mostly on chest breathing.

If you felt your lower ribs gently expanding sideways into your hands, your diaphragm was doing much of the work.

Remember...This isn't a test. It's simply information. Awareness always comes before improvement.

Why Does It Matter?

You might be wondering, "If I'm getting enough oxygen, does it really matter how I breathe?" The answer is yes. Not because one breathing style is perfect, but because breathing affects so many other parts of your body.

When your breathing becomes shallow for long periods, you may notice:

• Tight shoulders

• Neck tension

• Feeling more stressed

• Holding your breath during difficult tasks

• Feeling tired more quickly

• Reduced movement through your rib cage

By allowing your diaphragm to work more naturally, your whole body often feels more relaxed and efficient.

Breathing and Your Core

One of the biggest surprises for many people is learning that breathing and core strength are closely connected. Every time your diaphragm moves, it works alongside your deep abdominal muscles, pelvic floor and back muscles. Together, these muscles help support your spine.

That's why breathing is woven into every Pilates class. It's not just about filling your lungs. It's about helping your whole body work together.

Modern Life Has Changed the Way We Breathe

Think about your day. Sitting at a computer. Looking down at your phone. Driving. Rushing from one appointment to another.

Many of these activities encourage shorter, quicker breaths. Over time, we can forget what relaxed breathing feels like.

The good news? Your breathing pattern can improve surprisingly quickly with a little awareness and regular practice. Your body is incredibly adaptable.

Did You Know?

Your rib cage isn't fixed. Each time you breathe, your ribs gently move upwards, outwards and then back again. Healthy ribs are designed to move. That's one of the reasons Pilates includes so many movements that encourage gentle spinal mobility and rib cage expansion.

Try This Today

The next time you're waiting for the kettle to boil or sitting at a red traffic light, try this.

Relax your shoulders.Soften your jaw.

Place your hands around your lower ribs if you can. Take three slow breaths.

Notice your ribs gently widening as you breathe in. Notice them softening as you breathe out.

No forcing. No trying to take the biggest breath possible. Simply allow your body to breathe. Sometimes the smallest moments become the most powerful habits.

You Don't Need to Breathe Perfectly

One thing I'd really like you to remember is this...Breathing isn't another thing to worry about getting right.

Life is busy. There will always be moments when your breathing becomes quicker. That's completely normal.

Pilates simply gives you the opportunity to reconnect with a calmer, more efficient breathing pattern whenever you need it. It's about awareness. Not perfection.

Final Thoughts

Your breath is one of the few things in your body that happens automatically, yet you can also influence it whenever you choose. That's a remarkable gift.

By understanding how your body breathes, you begin to understand how your whole body moves. And when movement becomes easier, life often feels easier too. Sometimes the most powerful change you can make isn't exercising harder. It's simply allowing yourself to take one slow, comfortable breath.

Move well. Breathe deeply. Be kind to your body. 

It carries you through every day.

___________________________________________________

Continue Your Journey

Next Monday in TIMS

How Better Breathing Can Reduce Stress and Muscle Tension

We'll explore the fascinating connection between your breathing, your nervous system and why taking a slow breath really can help your whole body relax.

You may also enjoy

➡️ TIMS: Why Your Breath Changes Everything

➡️ TIMS: What Actually Is Pilates?

About Chloe Hart

I'm a Level 4 Pilates Therapist and founder of Chloe Hart Bodyworks. I love helping people understand how their bodies work so they can move with more confidence, less discomfort and greater enjoyment. Pilates isn't about striving for perfection, it's about discovering how brilliantly your body is designed to move.