As the crisp fall air rolls in, many people notice subtle changes in how they breathe — a little tightness in the chest, shallower breaths, or even more fatigue after activity. The shift in temperature and humidity can impact how efficiently your body takes in oxygen, especially if your posture or breathing mechanics are less than optimal.

At PhysioHealth PT, we often remind our patients that good breathing starts with good posture. When you spend long hours sitting, driving, or working at a desk, your ribcage and diaphragm can become restricted, leading to shallow chest breathing instead of deep, restorative diaphragmatic breathing.

Why Fall Impacts Breathing

Cooler air can cause the airways to narrow slightly, especially during outdoor activity. Combine that with slouched posture from added layers of clothing or indoor time, and your lungs may not be expanding to their full capacity. This can make you feel tired, tight, or less efficient during workouts.

The Connection Between Breathing and Posture

Your diaphragm, ribcage, and spine work together. When your posture is upright and open, your diaphragm moves freely, allowing oxygen to flow more efficiently. Poor posture compresses the ribs, leading to tension in the neck, shoulders, and upper back — and, over time, shallow breathing can actually increase stress levels.

How Physical Therapy Can Help

A physical therapist can assess how your posture, muscle balance, and breathing patterns affect your overall function. Treatment may include:

  • Diaphragmatic breathing training to restore full lung expansion

  • Thoracic mobility exercises to open the chest and improve alignment

  • Postural re-education to reduce neck and shoulder strain

  • Core and ribcage stabilization to support efficient breathing mechanics

Simple Ways to Improve Breathing This Fall

  • Take “breathing breaks” throughout your day — sit tall, inhale deeply through your nose, and exhale slowly through your mouth.

  • Stretch your chest and upper back regularly, especially if you sit for long periods.

  • Stay hydrated and keep your indoor air moist to ease respiratory function.

  • Try gentle outdoor movement like brisk walking or yoga to encourage deep breathing.

Healthy breathing is about more than oxygen — it’s about how your body moves and supports itself. This fall, take a moment to tune into your breath, adjust your posture, and give your lungs the space they deserve.