The Latest Neuroscience of Breath and Posture

Where the breath goes, awareness flows: How yoga and science guide my path to better posture and peace of mind. Dr Joanna Mills offers her insights grounded in contemporary research on the neuroscience of breath, posture, and their influence on emotional and mental wellbeing.

My posture seems to be affected by my state of mind. When I feel tense, my body stiffens, and my breath becomes shallow. Without even realising it, I feel stuck and uneasy. Recently, I have been reflecting on whether my choices align with my values – and whether my posture might be offering subtle cues about my emotions. This awareness has led me to acknowledge that practicing yoga postures helps me regain balance, focus, and a sense of ease.

For the last couple of decades, I have spent countless hours hunched over a computer screen or buried in books and research papers – first as a student, then as a doctor and researcher. Naturally, I turned to science to make sense of the connections I noticed between my posture, breathing, and state of mind. What I found was fascinating: the interplay between the body, brain, and mind is shaped by breath and movement.

For example, controlled breathing activities recruit the diaphragm (our primary breathing muscle) and muscles in the ribs, hips, and lower back to stabilise the spine and enhance posture – cultivating an awareness of balance. [1,2,3] Deep, intentional breaths calm the body by regulating heart rate and influencing brain signals involved in processing emotions and information. [4,5,6]

Interestingly, research suggests a two-way relationship between posture and emotional states [7]. For example, sitting upright rather than slouching has been shown to boost mood and self-esteem. [8] Similarly, walking with an upright posture may reduce emotional stress. [9] One particularly compelling study found that expansive, open “high-power” poses were associated with feelings of positivity, while constricted “low- power” poses corresponded with negative emotions. [10] This concept, known as embodied cognition, highlights how posture mirrors emotional states and, in turn, can be influenced by them.

Reflecting on these findings, I am reminded of a phrase I encountered during yoga teaching training: “Where the breath goes, awareness flows.” In yoga, balancing poses edge us to moments of instability by encouraging us to tune in to the breath and consciously turn inward, all while maintaining focus on a single external visual point (or Drishti). This practice teaches us to find comfort in asymmetry – sometimes by holding steady and other times by relinquishing control and surrendering to motion.

My yoga practice reminds me that even in times of unease, I can return to my centre by trusting my instincts to breathe and move. These dynamic processes have helped me navigate the constant mental tug-of-war between who I am and who I aspire to become. Understanding the scientific connections between posture and mental state reinforces that I can make intentional choices that align with my values – choices that may ultimately bring me peace.

References:

1. Noble, D. J., & Hochman, S. (2019). Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation. Frontiers in physiology, 10, 1176. https://doi.org/10.3389/fphys.2019.01176
2. Tassani, S., Chaves, P., Beardsley, M., Vujovic, M., Ramírez, J., Mendoza, J., Portero-Tresserra, M., González-Ballester, M. A., & Hernández-Leo, D. (2024). Breathing, postural stability, and psychological health: a study to explore triangular links. Frontiers in bioengineering and biotechnology, 12, 1347939. https://doi.org/10.3389/fbioe.2024.1347939
3. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353
4. Folschweiller, S., & Sauer, J. F. (2023). Behavioral State-Dependent Modulation of Prefrontal Cortex Activity by Respiration. The Journal of neuroscience : the official journal of the Society for Neuroscience, 43(26), 4795–4807. https://doi.org/10.1523/JNEUROSCI.2075-22.2023
5. Boyadzhieva, A., & Kayhan, E. (2021). Keeping the Breath in Mind: Respiration, Neural Oscillations, and the Free Energy Principle. Frontiers in neuroscience, 15, 647579. https://doi.org/10.3389/fnins.2021.647579
6. Maric, V., Ramanathan, D., & Mishra, J. (2020). Respiratory regulation & interactions with neuro-cognitive circuitry. Neuroscience and biobehavioral reviews, 112, 95–106. https://doi.org/10.1016/j.neubiorev.2020.02.001
7. Hall, K. J., Van Ooteghem, K., & McIlroy, W. E. (2023). Emotional state as a modulator of autonomic and somatic nervous system activity in postural control: a review. Frontiers in neurology, 14, 1188799. https://doi.org/10.3389/fneur.2023.1188799
8. Nair, S., Sagar, M., Sollers, J., 3rd, Consedine, N., & Broadbent, E. (2015). Do slumped and upright postures affect stress responses? A randomized trial. Health psychology: official journal of the Division of Health Psychology, American Psychological Association, 34(6), 632–641. https://doi.org/10.1037/hea0000146
9. Hackford, J., Mackey, A., & Broadbent, E. (2019). The effects of walking posture on affective and physiological states during stress. Journal of behavior therapy and experimental psychiatry, 62, 80–87. https://doi.org/10.1016/j.jbtep.2018.09.004
10. Takayama, A., & Sekiya, H. (2023). Effects of various sitting and standing postures on arousal and valence. PloS one, 18(6), e0286720. https://doi.org/10.1371/journal.pone.0286720