Beyond the Breath; releasing Anxiety patterns through Thoracic Movement

13 Feb

Anxiety doesn’t just live in the mind—it manifests (and arguably starts) in the body, shaping our posture, breath, and movement patterns (Van de Kolk, 2015, and Kennedy, 2024). Additionally there is much literature to support that unreleased anxiety and holding patterns (to include the emotional holding patterns of trauma) can have many physical manifestations (Mate, 2019).

One of the most common physical responses to stress and anxiety I see is my movement practice is rigidity in the Thoracic Spine (and by default, the ribcage), alongside shallow breathing patterns. When we experience stress, (and particularly chronic stress) we tend to hold our breath, brace our midsection, and restrict natural thoracic movement, creating a cycle of tension that reinforces discomfort (Van Diest et al., 2001). Typically, we’re so often ‘living in our heads’ that we are unaware of our body. Our habits go unnoticed.

Establishing where breath ‘shows up’ for you can help increase your self-awareness and identify potentially unhelpful patterns of breath and movement

A mindful Pilates practice offers a powerful way to break this cycle, using appropriate breath and movement (and a sense of interoception) to release tension, mobilize the thoracic spine, and restore a sense of ease. By bringing awareness to how we hold tension and learning to move with fluidity, we can transform our relationship with anxiety—and often we can relieve pain at the same time.

The Ribcage, Anxiety, and Holding Patterns

The Thoracic Spine (Vertebrae T1 – T12) is where your 12 sets of ribs attach, to form the Ribcage. The term ‘Ribcage’ is somewhat misleading – the term ‘Cage’ suggesting a rigid, immoveable structure. Cages are protective, but also restrictive – typically they do not ‘give’. However, the Ribcage does ‘give’ to some extent – through both the movement of the ribs and their vertebral attachments (the costovertebral joints) and through the expansive and contractive state of various muscles, to include the intercostal muscles and the diaphragm.

The Thoracic Spine and rib attachments (Source: Wikipedia)

What’s fascinating about the connection of ribs to spine, is that the attachments to the vertebral body each have a slightly different angle of attachment/movement, as you move down the ribcage.

This results in more efficient movement in certain planes of movement. The upper ribs lend themselves to flexion and extension, whilst the lower ribs are more effective in lateral flexion (your side-bend).

Shallow Breathing and Hyperventilation

Anxiety often leads to upper chest breathing, where breath becomes rapid and confined to the upper lungs, preventing full expansion of the ribcage (Meuret et al., 2016). This can sometimes create a feeling of breathlessness, reinforcing a sense of panic.

Bracing and Tightening

Many people unconsciously hold tension in their abdominals, intercostal muscles, and diaphragm, limiting ribcage movement and reinforcing stiffness in the thoracic spine. Studies show that individuals with high anxiety levels often engage in excessive muscular bracing, particularly in the shoulders and trunk (Wilhelm, Gevirtz, & Roth, 2001). These patterns often prevent us distributing load through the length of the spine; a strategy of stiffness in the thoracic spine may very well lead to excessive umbar strain and pain.

Rounded Posture and Thoracic Rigidity

Anxiety and stress often lead to a forward-flexed posture, with shoulders hunched and the chest collapsed. Research suggests that this posture is linked to reduced lung capacity and a greater perception of stress and fatigue (Peper, Harvey, & Lin, 2017).

My top three favourite movements for Thoracic Mobility, that anyone can do at home:

1) Standing Thoracic Flexion and Extension

Standing in a relaxed posture. Place one hand on your Sternum (breastbone) and the other in your abdomen. Gently feel you are pressing the Sternum back toward your spine, whilst feeling your lower back ribs expand. Look at your toes, without bending at the waist. Then start to feel as if your hands are lengthening the front of your body as you start to open the chest and look up. Feel this length in the front of the body from your ankles to your chin. Alternate between these two positions. Then do this with your arms relaxed beside you and notice the gently rolling in of the arms as you flex, and the opening of your arms as you extend.

2) Book Opening

Lying on your side with legs bent, your top arm oustretched to 90 degress of shoulder flexion, and the other hand behind the head for support. Reach your top arms toward the celing and allow the eyes to follow your hand, your sternum to rotate toward the ceilng (ribs and spine will follow). Rotate as far as able, keeping the outstretched arm in front of the shoulder. Return to your starting position feeling a heaviness in the top leg to initiate the movement. You can also do this with both hands behind the head. Once rotated, pause and allow for a long exhale and explore breathing into one side of the ribcage. ‘Soften’ and let gravity bring you to the mat.

3) Cat/Cow

*How to do Cat/Cow*: On all fours in quadraped position, tuck your tailbone (or imaginary tail) toward the floor, whilst gently rounding the upper back and sending the crown of the head toward the mat (Thoracic Flexion). Then send the tailbone toward the ceiling whilst lengthening the front of the body and having a sense of ‘fanning out’ the front ribs (into Thoracic Extension). Move gently between these two positions with a sense of flow through the spine.

And the absolute best movement in the studio for Thoracic Movement in all planes (and probably my favourite exercise to teach!) is Mermaid on the Chair….the length and space is creates in the body is ridiculous, and it gives you this complete sense of ease of movement in breath and beyond….:)

Pilates is more than just movement—it’s a way to ‘come our of your head’ reconnect with your body and create space for ease. By focusing on thoracic mobility and breath, we can release deeply held tension, press ‘pause’ on overwhelm and interrupt the cycle of anxiety.

Want to get started?

You can take my Beginner’s Course Online through my website, or join my online membership (again through my website), where you will find plenty of mindful movement practice.

*Using empathy and emotional intelligence, Sarah provides positive movement experiences that move people through anxiety, stress and pain.*

References:

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2015). Physiology of long pranayamic breathing: Neural, respiratory, and cardiovascular correlates. Frontiers in Psychology, 5, 763.

Meuret, A. E et al (2010). Respiratory and autonomic effects of diaphragmatic breathing in individuals with anxiety. Journal of Consulting and Clinical Psychology 78(5)

Van Diest I, Verstappen K, Aubert AE, Widjaja D, Vansteenwegen D, Vlemincx E. (2014) Inhalation/Exhalation ratio modulates the effect of slow breathing on heart rate variability and relaxation. Appl Psychophysiol Biofeedback. Dec;39(3-4):171-80.

Wilhelm, F. H., Gevirtz, R. N., & Roth, W. T. (2001). Respiratory dysregulation in anxiety, functional cardiac, and pain disorders. Behaviour Modification, 25(4), 513-545.