Applications are open for Posture in Motion.
A small-group posture and somatic practice for people who want to feel more at home in their body, move with more ease, and begin shifting the patterns that keep them tense, braced, or in pain. Apply here: https://hedishah.com/posture-in-motion/
I thought I had to live with neck pain for the rest of my life.
My neck hurt when I worked out, stretched, and even when I walked.
I tried all the mainstream tips and tools (chiro, physio, adjustments, stretches, you name it), but nothing created lasting change until I learned this:
A lot of us have become habitual neck breathers. We use the muscles in our neck to help us breathe, and we do that (on average) 20,000 times a day.
But your neck is not meant to be your main breathing muscle. Your diaphragm is.
It’s like asking a small assistant to run the whole company. They can step in during busy moments, but if they’re forced to carry the entire operation every single day, they burn out.
That’s what happens to your neck. It’s meant to support your breath when you need extra effort (like during exercise or stress), not to carry every inhale and exhale all day long.
This extra effort can:
Create tension in your neck and the rest of your body because your body is basically mimicking a stress-breathing pattern.
Reduce the quality of your breath and oxygen intake, which can keep your nervous system in a more alert, survival-oriented state.
Disrupt the natural expansion and contraction of your rib cage and diaphragm, which directly affects your ability to engage your core properly. Your core needs that 360-degree expansion and contraction to activate efficiently.
Reinforce the feeling that your body can’t fully relax or stabilize because your breath is constantly sending a subtle “something is wrong” signal to your nervous system, while your core loses the support it needs to create true stability.
Once I understood my neck issues weren’t rooted in my joints or muscles, but in my breathing mechanics, everything changed quickly. Within a week, I noticed the difference. Over time, the new pattern became natural, and these days I rarely do these neck exercises.
For me, that came down to three steps:
1/ Get your primary breathing muscles working again
Although we recognize the importance of diaphragmatic breathing today, many still confuse it with belly breathing. In this video, I break down how to optimize your breathing pattern ↓
2/ Let go of neck muscles
Learning diaphragmatic breathing can significantly reduce tension in your neck. However, if you’ve been stuck in this pattern for a long time, you may need extra support to release that tension. In this video, I demonstrate a gentle yet powerful exercise to help you fully release the habit of relying on your neck for everyday breathing. ↓
3/ Let your nervous system negotiate equilibrium
Breathing mechanics matter, but your breath is also deeply connected to your nervous system. If your body has been holding tension for a long time, it may not soften just because you tell it to relax. Sometimes, it needs time, safety, and a different kind of attention. This meditation is here to help your system meet the tension without forcing it, and gently invite your body back into a state where ease feels possible again.
Think of it as creating the conditions for your neck, breath, and nervous system to remember that they don’t have to stay on guard all the time.
If there’s one thing I want you to take from this, it’s that the answer doesn’t always live in your muscles or joints. Those are often symptoms of a deeper conditioning pattern. When we look at the body more systemically and holistically, we have a much better chance of changing the outcome.
And when we approach it that way, everything gets less forceful. Less “how do I fix this tight muscle?” and more “what pattern is my body asking me to understand?”
That’s exactly the kind of work we explore in Posture in Motion.
Inside the program, we look at posture as a living pattern, not a static position. We work with breath, nervous system regulation, mobility, and body awareness so you can stop chasing temporary relief and start building a body that feels more stable, supported, and at ease.
If your body has been tense, braced, or in pain, and you’re ready to understand what’s underneath it, applications are open now.
Applications here: https://hedishah.com/posture-in-motion/
Thank you for joining me on the path of unconditioning,
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Hedi Shah
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👁️ Mindfulness Teacher & Bodyworker
🐉 Nervous system regulation, breathwork, and posture-focused strength training to target the cause of what keeps you stuck and in pain, not just symptoms.
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