In the world of breathwork, much attention is given to deep, diaphragmatic breathing—and for good reason. It calms the nervous system, improves oxygen exchange, and grounds us in the present moment. But there’s another form of breathing that often goes unnoticed, yet plays a significant role in how we feel, think, and move: clavicular breathing.
Also known as upper chest breathing, clavicular breathing is often a subtle pattern that develops over time, especially in high-stress or trauma-related environments. Although it’s not ideal as a long-term breathing style, understanding it can reveal a lot about a person’s emotional and physiological state—and become the first step toward healing and integration.
🌬️ What Is Clavicular Breathing?
Clavicular breathing is a shallow, upper chest-based form of breathing where the air fills only the top portion of the lungs. During this breath, you may notice:
- Shoulders and collarbones (clavicles) rise slightly
- The breath is short, fast, and high in the chest
- Minimal or no belly movement during inhale
- Often accompanied by tension in the neck, shoulders, and jaw
This pattern uses accessory muscles (like the scalenes and sternocleidomastoid) rather than the diaphragm, which is designed for full, efficient breathing.
🚨 What Causes Clavicular Breathing?
Clavicular breathing is often the result of:
- Chronic stress and anxiety
- Postural issues, such as forward head posture or slumped shoulders
- Trauma or emotional suppression, especially when the body is in a “fight or flight” state
- Habitual shallow breathing from sitting for long periods
- Poor respiratory habits, asthma, or respiratory illness
Over time, this breathing pattern becomes habitual—even when the original stressor is gone.
😮💨 How Clavicular Breathing Affects the Body
While short-term clavicular breathing (like during intense activity or panic) is natural and necessary, long-term reliance on this pattern can create imbalance in both the body and nervous system.
Common effects include:
- Tightness in the neck and shoulders
- Increased anxiety and mental restlessness
- Reduced oxygen efficiency (since only the top of the lungs is used)
- Headaches or fatigue
- Feelings of disconnection from the body
- Activation of the sympathetic nervous system (fight-or-flight response)
It becomes a feedback loop: shallow breathing creates tension → tension limits breath → breath becomes shallower.
🧠 The Emotional Connection
The breath reflects our inner state. Shallow, upper chest breathing is often linked to unprocessed emotion, grief, or suppressed expression. It can become a subconscious way to "hold it together", preventing the deeper belly from moving—and, symbolically, from feeling.
By gently becoming aware of clavicular breathing, we open a door to emotional presence and somatic healing.
🧘 How to Shift From Clavicular to Diaphragmatic Breathing
1. Bring awareness to your breath
Notice where you are breathing from—chest, ribs, or belly. Don’t try to change anything yet.
2. Lie down on your back
Place one hand on your chest and the other on your belly. Observe which one rises.
3. Inhale slowly through your nose
Direct the breath toward your belly, letting it rise gently. Try not to lift the chest or shoulders.
4. Exhale slowly through the nose or pursed lips
Let your belly fall naturally. Allow the exhale to be slightly longer than the inhale.
5. Repeat for several minutes
Over time, this practice retrains the body to return to its natural, calming rhythm.
🌀 When Clavicular Breathing Is Useful
Interestingly, clavicular breathing is not always bad. It can be helpful when:
- You need a burst of quick oxygen (e.g., during intense exercise)
- You're activating upper body muscles for physical exertion
- Used intentionally in breathwork to access certain emotional states or expand awareness
The key is that it's conscious and temporary, not habitual.
🌟 Conclusion: A Breath Worth Noticing
Clavicular breathing often flies under the radar. It’s easy to ignore—but it tells a powerful story. A story about how we deal with stress, how we carry emotion, and how we’ve learned to protect ourselves—sometimes at the cost of vitality and peace.
By bringing awareness to this subtle breath, we begin the journey back to wholeness, embodiment, and ease. Every breath is a choice—and every choice can be healing.