Postural Restoration Breathing Techniques

Postural restoration breathing techniques emphasize the relationship between breathing and improvements in posture and musculoskeletal health. Developed by the Postural Restoration Institute (PRI) ¹, these techniques are designed to restore alignment of the body, improve respiratory function, and address chronic pain or dysfunction. Postural restoration breathing is increasingly recognized for its holistic benefits, blending traditional approaches with a deeper understanding of the body’s biomechanics.

At the core of postural restoration breathing techniques is the concept that our bodies are inherently asymmetrical, with a natural tendency for certain muscles and joints to dominate others. This misalignment is often exacerbated by poor posture, repetitive movements, or stress, leading to imbalances that can cause pain and dysfunction. Postural restoration aims to correct these imbalances by retraining the body to function more symmetrically. Breathing plays a crucial role in this process, as it directly influences the position of, for example, the ribcage, spine, and pelvis ².

Postural restoration breathing techniques focus on diaphragmatic breathing, which engages the diaphragm fully ^3,4, encouraging proper ribcage and pelvic alignment. This type of breathing is contrasted with shallow or chest breathing, which can exacerbate postural imbalances by overworking accessory muscles, like those in the neck and upper back. When these muscles are overused, they can pull the body out of alignment, leading to a range of issues, from chronic back pain to shoulder impingements.

A typical postural restoration breathing session involves specific exercises designed to facilitate proper breathing mechanics and correct posture ⁵. Patients focus on diaphragmatic breathing to reduce strain on back and neck muscles and joints ⁶. Furthermore, postural restoration breathing emphasizes deep, controlled breathing, which can improve lung capacity and efficiency ⁷. Patients often experience better oxygenation and reduced stress, as proper breathing is closely linked to the body’s relaxation response.

Many patients also report significant reductions in chronic pain after incorporating postural restoration breathing into their routines—largely due to the techniques’ ability to correct underlying postural imbalances that contribute to musculoskeletal issues ⁸.

Finally, beyond physical improvements, postural restoration breathing can have a positive impact on mental and emotional well-being. The focus on mindful breathing promotes relaxation, reduces anxiety, and can enhance overall quality of life ⁸.

Postural restoration breathing is used in a variety of clinical settings, from sports rehabilitation to treatment for chronic pain conditions. Athletes, in particular, benefit from these techniques as they improve performance by optimizing breathing and body mechanics. Additionally, postural restoration breathing is increasingly being integrated into wellness programs, yoga, and Pilates classes—reflecting its versatility and effectiveness.

Postural restoration breathing techniques are powerful tools in the quest for better health and well-being. By addressing the root causes of postural imbalances and promoting optimal breathing, postural restoration breathing offers a holistic approach to managing pain, improving posture, and enhancing overall physical function.

References

 1. Postural Restoration Institute. Available at: https://www.posturalrestoration.com/.

2. Postural Restoration | Central Vermont Medical Center. Available at: https://cvmc.org/departments-programs/rehabilitation-therapy/physical-therapy/postural-restoration.

3. Diaphragmatic Breathing Exercises & Benefits. Available at: https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.

4. Learning diaphragmatic breathing – Harvard Health. Available at: https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing.

5. Postural Restoration Breathing Exercises — The Physical Therapy Place. Available at: https://www.thephysicaltherapyplace.com/the-latest/2020/4/23/postural-restoration-breathing-exercises.

6. Csepregi, É. et al. Effects of Classical Breathing Exercises on Posture, Spinal and Chest Mobility among Female University Students Compared to Currently Popular Training Programs. Int. J. Environ. Res. Public Health (2022). doi:10.3390/ijerph19063728

7. Postural Restoration Institute Breathing: How To Improve Your Lungs With PRI Breathing • Live Athletics. Available at: https://liveathletics.com/postural-restoration-institute-breathing-how-to-improve-your-lungs-with-pri-breathing/.

8. Breathing for pain relief and improved posture, movement | CNN. Available at: https://edition.cnn.com/2021/06/23/health/breathing-pain-relief-posture-movement-wellness/index.html.