How Posture Can Support Airway Clearance

Did you know how we sit, stand, and even sleep affects our breathing? If you have a respiratory condition, you may not realize that your posture can limit your lung’s ability to inhale and exhale comfortably.

The reason? Research shows that a person’s posture (particularly the head and neck positioning) can significantly impact the diaphragm’s mobility.¹ Remember, the diaphragm is a muscle located beneath the lungs that helps support breathing. It contracts and relaxes to create the inhalation and exhalation process.

So when a person slouches or hunches over, it can cause the diaphragm to compress, resulting in reduced lung capacity.²

In this article, we’ll explore how good posture can support effective breathing techniques, which may improve airway clearance. We’ll also share tips for improving your posture.

The Link Between Good Posture and Breathing

Your posture and breathing are closely connected. For example, when you sit or stand up straight, your lungs have more room to expand, allowing you to inhale and exhale deeply.

As mentioned, however, when you slouch or hunch over, your diaphragm becomes compressed, making it harder for your lungs to expand fully. But it doesn’t stop there.

When your diaphragm cannot reach full capability, your body will rely on other muscles to perform regular breathing. This includes your neck, back, and chest.³ Breathing through these areas does not allow you to achieve deep, even breaths from your belly, which helps strengthen your diaphragm and improve your overall lung function.⁴

As we’ve mentioned in previous articles, diaphragmatic breathing is an effective technique for people living with chronic lung conditions, as it helps create a healthy flow of oxygen that travels through your lungs and airways.⁵ Therefore, maintaining good posture can help your respiratory muscles, including your diaphragm, work more efficiently—supporting your breathing while reducing strain on other body parts.

So what is the best position for breathing difficulties?

Practicing Good Posture at Home

For individuals experiencing rapid, shallow breathing or shortness of breath, a common symptom of chronic lung conditions like bronchiectasis and COPD (chronic obstructive pulmonary disease), paying close attention to your posture when sitting or standing can help you perform breathing exercises more effectively to help you find relief.

Here are a few tips⁶ on how to improve your posture while sitting or standing:

Best Sitting Position for Breathing

• Sit up straight with your back against a chair.
• Keep your feet flat on the ground and your knees bent at a 90° angle.
• Avoid crossing your legs or slouching forward.
• Use a cushion or pillow to support your lower back if needed.
• Take breaks to stand up and stretch every 30 minutes or so.

Best Standing Position for Breathing

• Stand up straight with your shoulders back and down.
• Keep your feet shoulder-width apart and distribute your weight evenly.
• Avoid locking your knees or leaning forward.
• Use a chair or table to support yourself if needed.
• Take breaks to sit down and rest every 30 minutes or so.

Remember to breathe deeply and regularly in both positions and consult your healthcare provider for any concerns.

Best Sleeping Position for Breathing

When getting a good night’s sleep, your posture can make all the difference in allowing you to achieve slow, deep breathing. Though you may already have a favorite position, some sleeping positions are better than others.

If You Sleep On Your Back

Sleeping on your back may create breathing difficulties for people with COPD.⁷ Therefore, if you prefer to sleep on your back vs. side, experts recommend using a supportive pillow to keep your head elevated and another pillow under your knees.⁸

If You Sleep On Your Stomach

Sleeping on your stomach may also make breathing difficult and strain your neck and spine. If you must sleep on your stomach, try using a thin pillow or no pillow at all.⁹

If You Sleep On Your Side

If you prefer to sleep on your side, use a supportive pillow to align your head and neck with your spine. Keep your legs slightly bent and place a pillow between your knees to help align your hips and reduce pressure on your lower back.

Making Good Posture A Daily Habit

Improving your posture is not only good for your overall health, but it can also help with airway clearance. When you sit or stand up straight, your lungs have more space to expand and contract, allowing for better airflow. Increasing airflow can clear mucus and other debris from your airways, making breathing easier.

Also, proper posture can help strengthen the muscles supporting your respiratory system, making coughing and clearing your airways easier when necessary. So, the next time you find yourself slouching, try to straighten up and see if it makes a difference in your breathing.

Here are a few tips to try daily:

• Sit up straight with your shoulders back and your feet flat on the ground.
• Use a chair with good back support.
• Avoid slouching or leaning forward.
• Take frequent breaks to stand up and stretch.
• Use a standing desk or adjustable workstation to alternate between sitting and standing.
• Use a lumbar roll or cushion to support your lower back.
• Adjust your computer screen to eye level to avoid straining your neck.
• Avoid crossing your legs while sitting.
• Sleep on a firm mattress and use a pillow that supports your neck.
• Consider yoga or Pilates to improve your posture and breathing.

Always consult your clinician about the best position for breathing difficulties, as each person’s condition will affect them differently.

Want More Lung Health Resources?

Stay connected to our blog for more lung health resources and information on airway clearance techniques to help you manage your chronic lung condition and get back to the people and activities you love most.

Resources

1. National LIbrary of Medicine. “Effect of Different Head-Neck on the Respiratory Function of Healthy Males.” Retrieve from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6077663/
2. National LIbrary of Medicine. “Effect of Different Head-Neck on the Respiratory Function of Healthy Males.” Retrieve from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6077663/
3. American Lung Association. “Breathing Exercises.” Retrieved from https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
4. American Lung Association. “Breathing Exercises.” Retrieved from https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
5. American Lung Association. “Five Ways You Might Be Breathing Wrong.” Retrieved from https://www.lung.org/blog/you-might-be-breathing-wrong
6. Cleveland Clinic. “Positions to Reduce Shortness of Breath.” Retrieved from https://my.clevelandclinic.org/health/articles/9446-positions-to-reduce-shortness-of-breath
7. Sleep Foundation.” Best Sleeping Positions for Breathing Problems.” Retrieved from https://www.sleepfoundation.org/sleeping-positions/best-sleeping-position-for-breathing-problems
8. Cleveland Clinic. “Positions to Reduce Shortness of Breath.” Retrieved from https://my.clevelandclinic.org/health/articles/9446-positions-to-reduce-shortness-of-breath
9. Sleep Foundation.” Best Sleeping Positions for Breathing Problems.” Retrieved from https://www.sleepfoundation.org/sleeping-positions/best-sleeping-position-for-breathing-problems