Breathing is fundamental to life, yet for many, it becomes a source of discomfort, tension, and anxiety. If you’re feeling trapped in the cycle of air hunger, panic attacks, or hyperventilation, you’re not alone. Breathing pattern disorders (BPDs) like stomach gripping, shallow breathing or chronic breath-holding often accompany physical and emotional distress.
The good news is that these patterns can be retrained, paving the way for better health and resilience. In this blog, we’ll dive into the science behind disordered breathing, with a focus on stomach gripping and upper abdominal tension. You’ll learn how these patterns develop, how they impact your mind/body, and actionable strategies to restore natural breathing mechanics for better overall well-being.
The Science of Dysfunctional Breathing
Breathing is more than an automatic function—it’s a behavior and movement pattern deeply intertwined with our nervous system, posture, and mental health. Dysfunctional breathing patterns often develop as a response to chronic stress, trauma, or poor postural habits.
Dr. Rosalba Courtney, an expert in functional breathing, explains: “Dysfunctional breathing impacts not only your respiratory system but also your physical, emotional, and cognitive well-being.”
Common Dysfunctional Breathing Patterns
If you are interested more in this topic check out my other blog post that goes into further detail.
Mouth Breathing: Weakens the diaphragm and overstimulates the sympathetic nervous system.
Paradoxical Breathing: The chest and shoulders rise during inhalation while the stomach draws inward, disrupting natural mechanics.
Shallow Breathing: Relies heavily on neck and shoulder muscles, leading to tension and fatigue.
Stomach Gripping: Chronic tension in the upper abdomen restricts natural diaphragm movement.
Breath-Holding: Triggers a fight-or-flight response and increases CO2 sensitivity.
Hyperventilation: Rapid breathing expels CO2 excessively, worsening panic and dizziness symptoms.
What is Stomach Gripping?
Stomach gripping, or upper abdominal gripping, is a chronic tension pattern where the abdominal muscles remain contracted, even at rest. This pattern often develops subconsciously, rooted in stress, trauma, or societal pressures related to body image.
The Mechanics of Stomach Gripping and Upper Abdominal Tension
The diaphragm is the primary muscle of breathing. Its downward movement during inhalation creates space for the lungs to expand. When abdominal muscles are excessively tight, this movement is restricted, forcing the body to rely on secondary muscles in the chest and neck. This disrupts natural mechanics, creating a cycle of shallow, effortful breathing and chronic tension.
Key Contributors to Stomach Gripping
Chronic Stress: Activates protective postures, including core tightening.
Postural Dysfunction: Misalignment of the pelvis and rib cage encourages gripping.
Body Image Concerns: Habitually holding the stomach in to appear slimmer.
Emotional Suppression: Unresolved emotional tension often manifests as physical tightness.
Pregnancy and Postpartum: See the elaborated section at the bottom of this post.
Symptoms of Stomach Gripping
Difficulty taking full, satisfying breaths.
Tension or tightness in the upper abdomen, chest, shoulders, neck, back and ribs.
Frequent breath-holding pattern, especially during stress.
A sensation of air hunger or not getting enough air.
May feel breathlessness while speaking.
The Role of CO2 Sensitivity in Disordered Breathing
The respiratory system is designed to maintain a delicate balance of oxygen (O2) and carbon dioxide (CO2). Chronic stomach gripping exacerbates this imbalance by preventing optimal diaphragm function. Over-reliance on accessory muscles perpetuates shallow breathing and disrupts CO2 homeostasis. Dr. Konstantin Buteyko, a pioneer in breathwork therapy, explains: “When breathing becomes rapid or shallow, CO2 levels drop, leading to increased sensitivity and a heightened state of anxiety.” This heightened CO2 sensitivity perpetuates cycles of breathlessness, panic, and hyperventilation. See more on this subject in another blog I posted on breathing.
How to Release Stomach Gripping and Re-Train Your Breath
1. Awareness and Body Scanning
Dr. Bessel van der Kolk, author of The Body Keeps the Score, highlights the importance of body awareness: “Tension and trauma are stored in the body, and awareness is the gateway to release.”
Lie on your back and place one hand on your chest and the other on your abdomen. Observe your breath. Notice if your upper abdomen remains tense.
2. Diaphragmatic Breathing
Restoring diaphragm movement is critical to overcoming stomach gripping.
Sit or lie down in a comfortable position. Place your hands on your upper abdomen. Inhale slowly through your nose, allowing your stomach to gently expand. Exhale through your nose or pursed lips, feeling the abdomen contract naturally. Read this article that goes in-depth on 360-degree diaphragmatic breathing.
3. Postural Realignment
Poor posture contributes to abdominal tension.
Focus on aligning your rib cage over your pelvis and avoiding forward head posture. A physical therapist or osteopath can provide guidance tailored to your body’s needs.
4. Somatic Movement Practices
Gentle movements can help release chronic tension patterns. Techniques like rocking, stretching, shaking, and certain yoga poses such as child’s pose or legs-up-the-wall are particularly beneficial.
5. Myofascial Release for the Abdominal Area
Tight connective tissues around the abdomen contribute to gripping.
Use tools like foam rollers or massage balls, or seek help from a professional skilled in myofascial release.
Skin rolling is a great technique to use for self-release. See this video to explore that technique.
6. Breathwork to Increase CO2 Tolerance
Gradual exposure to higher CO2 levels retrains your breathing patterns.
Try Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds.
Check out my follow-along box breathing session on YouTube:
How Breathwork Transforms Emotional and Physical Well-Being
Breathwork is far more than a tool for respiratory health—it is a gateway to profound emotional and physical transformation. By consciously altering the rhythm and depth of your breath, you can influence key physiological and psychological processes, fostering healing, resilience, and well-being.
Below, we’ll explore the science and mechanisms through which breathwork can lower cortisol, improve heart rate variability (HRV), and enhance vagal tone to support emotional regulation and physical health.
1. Lowering Cortisol Levels
Cortisol, the body’s primary stress hormone, plays a vital role in managing the fight-or-flight response. However, chronic stress leads to sustained high cortisol levels, which can contribute to anxiety, depression, inflammation, and a weakened immune system.
The Role of Breathwork in Reducing Cortisol
Controlled breathing, particularly slow, diaphragmatic breathing, activates the parasympathetic nervous system (PNS). This shift from the sympathetic (fight-or-flight) to the parasympathetic (rest-and-digest) state reduces cortisol production.
Scientific Evidence: A study published in Frontiers in Psychology (2017) found that participants practicing slow-paced breathing experienced a significant reduction in cortisol levels compared to a control group. The researchers concluded that this practice creates a physiological state conducive to stress recovery.
Practical Breathwork Techniques:
4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This pattern calms the nervous system and reduces stress hormones.
Extended Exhales: Lengthening the exhale activates the vagus nerve, which lowers cortisol.
2. Improving Heart Rate Variability (HRV)
Heart rate variability (HRV) refers to the variation in time between heartbeats. Higher HRV is a marker of a well-regulated nervous system and greater resilience to stress. Lower HRV, on the other hand, is linked to chronic stress, anxiety, and cardiovascular risk.
The Breath-HRV Connection
Breathwork improves HRV by promoting coherence between the heart and the breath. Techniques such as coherent breathing (approximately six breaths per minute) synchronize the respiratory and cardiac systems, enhancing autonomic balance.
Scientific Evidence: A study in PLOS ONE (2018) demonstrated that slow-paced breathing increased HRV in participants, promoting better emotional regulation and physiological recovery from stress.
Why HRV Matters for Emotional Well-Being: High HRV allows the body to adapt quickly to stress and return to baseline. It also reflects better communication between the brain and the heart, fostering emotional resilience and cognitive clarity.
Practical Breathwork Techniques:
Coherent Breathing: Inhale for 5 seconds, exhale for 5 seconds, and maintain this rhythm for 10 minutes.
Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. See the follow-along guided session above.
3. Enhancing Vagal Tone for Emotional Regulation and Resilience
The vagus nerve, a critical component of the parasympathetic nervous system, is a key player in emotional and physical health. High vagal tone is associated with:
Improved emotional regulation.
Reduced inflammation.
Better digestion and heart function.
How Breathwork Enhances Vagal Tone
Breath practices, especially those emphasizing slow breathing using the diaphragm, directly stimulate the vagus nerve. This stimulation promotes relaxation, emotional balance, and resilience against stressors.
Scientific Insight: Dr. Stephen Porges’ Polyvagal Theory emphasizes the vagus nerve's role in connecting breath, heart rate, and emotional states. According to Porges, “When we consciously regulate our breath, we send safety signals to the brain, enhancing our ability to recover from stress and engage socially.”
Beyond the Physiology: Emotional Healing through Breathwork
Processing Stored Emotions
Breathwork offers a pathway to access and release stored emotions, particularly those related to trauma. Emotional experiences often become embodied, manifesting as tension or pain. Conscious breath practices help release these patterns by creating a safe container for emotional expression.
Example: Techniques like breath of fire use rhythmic breathing to access non-ordinary states of consciousness, facilitating emotional catharsis. Book a session with me to learn these releasing techniques.
Cultivating Positive Emotional States
Breath practices not only reduce negative emotions but also amplify positive ones. Slow, mindful breathing increases activity in the prefrontal cortex, the brain’s center for rational thinking and emotional regulation.
Quotes from Experts
Dr. Andrew Weil, a pioneer in integrative medicine, states: "Breath control is a practical tool for achieving a relaxed state of mind, which enhances our capacity for compassion, gratitude, and joy."
Dr. Richard Brown, co-author of The Healing Power of the Breath: Breathing practices provide a powerful method for improving physical health while also cultivating emotional resilience and a calm, balanced mind.
Dr. Dan Siegel, author of Mindsight: The breath is a doorway to the brain, offering us a means to rewire patterns of reactivity and develop a greater sense of well-being.
Stomach Gripping: Pregnancy and Postpartum
Upper abdominal and stomach gripping, often referred to as "stomach gripping" or "abdominal bracing," can occur after pregnancy due to several interconnected physical and psychological factors.
Here's a detailed look into why this might happen:
1. Postural Changes During Pregnancy
Compensatory Patterns: During pregnancy, the growing uterus shifts the center of gravity, causing changes in posture. The abdominal muscles stretch to accommodate the baby, while the back and pelvic muscles often compensate by tightening. After delivery, some women unconsciously grip their upper abs to counteract this postural imbalance.
Diastasis Recti: The separation of the abdominal muscles (diastasis recti) during pregnancy can lead to weaker lower abdominals. As a result, the upper abs may overcompensate, causing gripping or tension.
2. Weakness and Dysfunction in the Core
Weakened Abdominal Muscles: Pregnancy stretches and weakens the abdominal muscles, leaving the core unstable. To create a sense of stability, some women unknowingly engage their upper abdominal muscles excessively, leading to gripping.
Pelvic Floor Connection: The core and pelvic floor work together. Weakness or dysfunction in the pelvic floor (common after childbirth) may prompt the body to use upper ab gripping as a compensatory stabilization strategy.
3. Breathing Pattern Disorders
Shallow Breathing: Pregnancy often leads to diaphragmatic changes. The baby crowds the diaphragm, encouraging shallow chest breathing rather than deep belly breathing. After birth, this pattern can persist, leading to upper abdominal gripping to facilitate breathing.
Overactivation of the Upper Abs: Instead of using the diaphragm for breathing, women may recruit their upper abdominal muscles, leading to chronic tension in that area.
4. Hormonal and Structural Changes
Relaxin's Role: The hormone relaxin, which loosens ligaments during pregnancy, can linger postpartum. This can create instability in the pelvis and lower back, prompting upper ab gripping as a way to "hold it all together."
Pelvic Misalignment: Structural changes, such as pelvic tilts or shifts during pregnancy and delivery, can impact muscle activation patterns, contributing to gripping in the upper abs.
5. Anxiety and Stress
Physical Manifestation of Stress: Childbirth and postpartum recovery can be emotionally and physically demanding. Stress and anxiety are commonly stored in the body as muscle tension, particularly in the abdomen.
Fight-or-Flight Response: The body's natural stress response may lead to chronic gripping of the abdominal muscles as a way to brace and protect the core, especially if a woman feels unsupported or overwhelmed.
6. Cesarean Section (C-Section) or Traumatic Birth
Surgical Scarring: Women who have had a C-section may experience gripping due to scar tissue affecting the mobility and function of the abdominal muscles.
Trauma Response: A difficult or traumatic birth experience may lead to muscle guarding in the upper abdomen as a protective mechanism.
7. Habitual Patterns and Lack of Awareness
Body Image Concerns: Some women develop gripping as a subconscious effort to flatten their stomachs postpartum.
Reinforced Habits: Without proper postpartum rehabilitation, gripping can become a habitual pattern due to a lack of awareness or guidance on how to reengage the core correctly.
What Can Be Done to Address Stomach Gripping?
Breathing Retraining: Learn diaphragmatic breathing to relax the upper abs and engage the diaphragm effectively.
Practice belly breathing, inhaling deeply to allow the abdomen to expand, and exhaling fully.
Core Rehabilitation:
Work with a postpartum physical therapist or pelvic floor specialist (like me!) to strengthen the deep core muscles (transverse abdominis) and pelvic floor.
Avoid exercises that overly engage the upper abs or worsen diastasis recti until the core is stable.
Postural Realignment:
Address postural imbalances through gentle stretches and strengthening exercises for the back, hips, and lower abdomen.
Scar Tissue Mobilization: For those with a C-section, gentle scar massage can improve mobility and reduce tension in the surrounding muscles.
Stress Management:
Incorporate relaxation techniques such as mindfulness, yoga, or progressive muscle relaxation to address emotional tension stored in the abdomen.
Gradual Strengthening: Avoid jumping into intense exercise routines postpartum, as this can reinforce poor muscle activation patterns. Focus on low-impact, core-focused rehabilitation exercises first.
By addressing the underlying causes of upper abdominal gripping with a combination of physical rehabilitation, breathing exercises, and stress management, many women can restore balance to their core and alleviate tension. If symptoms persist or worsen, consulting with a pelvic floor physical therapist or healthcare provider is essential for a tailored recovery plan.
Next Steps to Break Free from Stomach Gripping
Hi, I’m Coach Erin! After conquering anxiety, panic attacks, stomach gripping, and air hunger with my own breathing and wellness techniques, I’m now dedicated to helping others achieve the same freedom.
Through my Breathe Well, Live Well Program, I combine breath retraining with holistic wellness strategies to help clients overcome patterns like stomach gripping, air hunger, and anxiety.
Understanding how disordered breathing affects CO2 sensitivity and anxiety is critical. Dysfunctional breathing habits heighten CO2 sensitivity, worsening panic attacks and hyperventilation. But don’t worry—breathing is a learned behavior, and it can be re-trained!
Through personalized private coaching, breath re-education, and gentle techniques, we’ll work together to restore balance to your respiratory system and improve your overall health—physically, mentally, and emotionally.
Let’s Work Together
Ready to breathe and move freely again?
Book a FREE live coaching call with me today, and let’s create a personalized plan to transform your breathing and your life.
Coach Erin Wilson, MS, ERYT, CES
Erin is an accomplished health practitioner with an 18-year tenure in the field. She has a wealth of experience in various settings, including teaching at public universities and managing wellness programs in hospitals. Erin has also successfully led health programs for non-profit organizations and private corporations.
Her academic background features a Bachelor of Arts in Communications and a Master of Science in Human Physiology and Wellness Coaching. Erin is a distinguished professional, holding certifications as a Certified Life Coach (CLC), Wellness Coach, Mindfulness Facilitator, Registered Yoga Teacher/Educator (ERYT), Corrective Exercise Specialist, and Breathing Coach (YBBC). She specializes in somatic healing, assisting clients in releasing emotional burdens to lead more intentional, fulfilling, and balanced lives.
Erin’s entrepreneurial spirit culminated in the creation of Breathe Well Coaching, a venture wholly committed to elevating individuals’ comprehensive well-being. Her resolute mission is to empower clients to breathe well, move well, and live well, effectively managing stress and anxiety. Erin’s unique brand delivers breathing, movement, mindfulness, and coaching through a multifaceted approach encompassing online courses, workshops, and private coaching sessions.
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