Build the Foundation Before You Build the Complexity

The Canadian Rockies, Summer 2022

I see it all the time. People diving into “advanced” breathing or mobility drills before they’ve even built the foundation. But here is what most people probably don’t want to hear - You can’t layer new techniques on top of poor mechanics and expect lasting change.

“Your body always defaults to what feels safe and familiar. If that foundation is off, if your ribcage is stiff, your breath shallow, and your system is living in protection mode, your progress will always hit a ceiling.”

Before we move into anything complex, we need to come back to the basics, especially the breath.

Why the Breath Comes First

When your ribcage isn’t moving well, it’s almost impossible to take a full, deep breath. The diaphragm should move down and out with each inhale, but when the lower ribs and thoracic region are restricted, that movement gets blocked.

And when the diaphragm can’t do its job, your body finds another way. It recruits your neck, shoulders, and chest to help. You might not even notice it, but this pattern can quietly contribute to tension, headaches, jaw dysfunction (TMJD), and issues in your hips, back, or pelvis.

It’s like trying to run a marathon with duct tape wrapped around your ribs. You can move, but everything feels restricted. Eventually, something gives.

Or think of it like blowing up a brand-new balloon that’s still stiff and stuck together. You have to stretch it first before it can inflate properly. Your ribcage works the same way. It needs to learn how to expand again before it can perform efficiently.

Try These Simple but Powerful Breath Resets

These are the fundamentals I guide most clients through before we progress into anything more advanced. Start here and really tune in:

1. Direct your breath.
Bring awareness to your lower ribs, especially the back and sides. Most people only breathe forward into their belly when they try to take a deep breath. But in reality, the breath should expand 360° when taking a deep breath.

• Place your hands on your side ribs and feel them widen gently with each inhale.

• Sit back against a wall or chair to feel your back ribs press into it as you breathe in.

• You can even use a light resistance band around your lower ribs to help cue expansion.

These are all tactile cues to help direct the breath in a specific area of the ribcage and lungs.

2. Keep your shoulders quiet.
If your shoulders lift when you breathe, you’re not really breathing into your bottom lungs and your diaphragm, you’re shallow breathing. At first, if this is a challenge for you, try breathing slowly in front of a mirror, keeping your shoulders relaxed and still. The mirror can help as a visual cue.

3. Slow down your pace.
The goal isn’t to take the biggest breath, it’s to create control and space. A slower breath helps to regulate your nervous system, allowing your body to release tension and move more freely. It’s one of the first steps…

4. Align your posture.
Breathing and posture are inseparable. When your ribs are flared forward or collapsed down, your diaphragm and pelvic floor lose their connection. But when your ribcage and pelvis stack well, everything from your core to your hips to your jaw can begin to function more efficiently. When practicing slow, controlled, deep breathing, focus on the exhale.

5. Focus on the exhale.

Most people focus on the inhale, but the exhale is where the magic really happens. When you exhale fully (without forcing), your ribs naturally draw down and this helps decrease rib flare and bring your ribcage back into better alignment over your pelvis. A full exhale engages the deep core and resets the diaphragm, creating a stable foundation for posture. It’s what allows your body to “stack” properly again, so your spine, hips, and even your jaw can move and function the way they’re meant to. Also, the more complete your exhale, the deeper your next inhale will be!

Why It All Connects

The way your ribcage moves affects everything; your spine, pelvis, shoulders, pelvic floor and even your neck and jaw. A stiff or poorly aligned ribcage changes how you stand, how you walk, and how efficiently your body stabilizes itself.

That’s why at Ethos Collective Physio, we address this area almost right away. Because if your breathing and ribcage mechanics aren’t functioning properly, your entire system is compensating and that means your recovery, mobility, and strength will always be limited.

Getting your breath right isn’t just about oxygen. It’s about creating a stable, adaptable foundation for your body to move, heal, and thrive.

Ready to Rebuild Your Foundation?

If you’ve been feeling stuck, tight through your chest, shallow in your breath, or like all the stretching, strengthening, and exercises you’ve been doing aren’t really making a difference, or if other parts of your body just don’t seem to get better, this is where we begin.

At Ethos Collective Physio, we start by looking at how you breathe, how your ribcage moves, and how your whole body aligns, helping your system function smoothly from the inside out. We’ll guide you through precise, intentional exercises, and combine that with hands-on support to help your body truly heal, release tension, and move with ease.

👉 Book a physiotherapy appointment here and let’s get you back to breathing and moving better. The way your body was designed to.