Goal: Stop slouching
How slouching changes your breathing
Dr Nicola Tik
Next time you notice you’re slouched, take a slow breath in. Then sit tall and take another. Many people are surprised by the difference. Your breathing is one of the easiest ways to notice your position, because you can feel it from the inside without needing to see yourself.
When you curl forward, your ribcage has less room to expand, and your stomach is gently squashed. Research comparing slumped and upright sitting found that people could breathe out less air, and less forcefully, when they were slumped. It doesn’t mean slouching is harmful. It just means your breath has less space to move.
Because breathing changes with position, it can act as a built-in reminder. You might notice:
Each of these can be a sign that you’ve sunk down, and a cue to check in with your posture.
When you notice your breath feels tight, you could try the 10-second reset, then take one slow breath, letting your ribs widen to the sides. Many people find this feels instantly freer. It’s also a good check that you’re “tall but soft”, not stiff. If you can’t breathe comfortably, you’re probably holding yourself too rigidly.
Your daily VIDA video pairs movements for your upper back and chest with relaxed breathing. Paying attention to your breath during the video can help you get to know what an open, comfortable position feels like, so you recognise it more easily during the day.
Each time you do a posture check-in this week, take one slow breath and notice how easily it comes. If it feels tight, do a reset and breathe again.