When most people think about posture problems, they imagine sitting at a desk too long or looking down at a phone. But did you know that something as simple as how you breathe can also affect your posture and neck health?

At Parker Point Physical Therapy, we often see patients with forward head posture (FHP), chronic neck tightness, and shallow breathing patterns — and one of the hidden causes is habitual mouth breathing.
The Link Between Mouth Breathing and Forward Head Posture
When you breathe through your mouth instead of your nose, your body naturally adjusts to keep the airway open. One of the easiest ways it does this is by shifting the head forward.
Over time, this forward head posture places extra strain on the muscles of the neck and upper back. Instead of working in harmony, certain muscles become overactive while others weaken.
Which Muscles Are Affected?

• SCM (sternocleidomastoid) and scalenes: These muscles at the front and sides of your neck tighten and work overtime to lift your ribcage to help you breathe.
• Upper trapezius: Often becomes tense and overworked as it helps stabilize your head.
• Deep neck flexors: The stabilizing muscles at the front of your spine weaken, making it harder to hold your head in proper alignment.

This imbalance doesn’t just cause stiffness — it changes the way you breathe.
From Muscle Imbalance to Shallow Breathing
As SCM and scalenes tighten, they begin to take over the role of the diaphragm — your main breathing muscle. Instead of deep, efficient diaphragmatic breathing, you shift to shallow, chest-based breathing.
This shallow breathing pattern can lead to:

• Fatigue
• Increased stress and anxiety
• Reduced oxygen efficiency
• More tension in the neck and shoulders

It’s a cycle: mouth breathing → forward head posture → tight neck muscles → shallow breathing → even more stress on your body.

How Physical Therapy Can Help
At Parker Point Physical Therapy, we address the root cause — not just the symptoms. A personalized program may include:
Breathing retraining – Helping you reconnect with nasal breathing and your diaphragm.
Postural exercises – Strengthening deep neck flexors and improving spinal alignment.
Manual therapy & stretching – Releasing tension in SCM, scalenes, and upper trapezius.
Movement re-education – Teaching you how to integrate healthy posture and breathing into daily life.
Take a Deep Breath — and Take Action
If you’ve noticed neck pain, stiffness, headaches, or shallow breathing, mouth breathing, and forward head posture could be part of the problem. The good news? With the proper treatment, you can restore balance, improve your breathing, and feel better daily.