Spring Reset: Supporting Your Breath from the Core

by Jhoanna Rae Marquez, PT, DAC, INHC

Spring has a way of making us notice our bodies again. The cold starts to ease up. We move a little more. We sit outside a little longer. For many with cystic fibrosis, this season shift also comes with a familiar thought: I want to feel less tight. Less hunched. Less wiped out by the work of breathing.

It’s helpful to remember breathing is not only about lungs, it is also about support.

What is your Core?

Your core is your support system that keeps your trunk steady so your arms and legs can do their job.

A simple way to picture it is a canister.

Top: diaphragm
Bottom: pelvic floor
Sides: deep abdominal and back muscles

When you inhale, the diaphragm moves down. When you exhale, it moves up. That motion changes pressure inside your trunk. That pressure is part of how your body stays upright, stable, and efficient.

Your diaphragm helps you breathe. It also helps you hold yourself together while you do everything else.

Posture and stability matter in CF

If you have CF, you already know how much time you spend coughing, clearing, and managing congestion. Over time, it is common to drift into a posture that feels protective. Rounded shoulders, stiff upper back, ribs that do not move much, neck and jaw doing extra work.

That posture is not a character flaw. It is a strategy. Your body is trying to make breathing and coughing easier in the moment. The problem is that when that strategy becomes your default, it can make you feel less steady and more fatigued. Some people describe it as feeling “compressed” or “stuck in the chest.”

The research connection: exhale strength and balance

Research shows that stronger exhale capacity was linked with better stability and a consistent chest PT program improved balance, lung function, and walking distance, even without adding anything extra. That is a good reminder that the basics matter. A lot.

What this means for daily life

When exhale strength is better supported, you may notice things like:

  • Easier, more effective cough mechanics
  • Less bracing through the neck and shoulders
  • More control when you shift, reach, or stand up quickly
  • Less “wobble” when you are tired or flared

This is not about chasing perfect posture. It is about giving your body a more solid base so breathing and airway clearance feel a little less like a fight.

A simple “core and breath” check in

Try this for one minute, on a day you are feeling fairly steady:

  • Sit tall but not rigid. Feet on the floor.
  • Place one hand on your lower ribs.
  • Inhale gently through your nose if you can. Feel the ribs expand into your hand.
  • Exhale slowly. Feel the ribs soften down and in.

If your shoulders lift or your neck tightens, that is useful information. It usually means your body is borrowing effort from smaller muscles because your rib cage and diaphragm are not moving as freely as they could.

Bring this up with your PT. It is exactly the kind of small detail that can shape a better plan.

Give your core a spring check up.

  • Get back to your chest PT. It is doing more than you think.
  • Think of your core as a breathing support system, not an ab workout.
  • Build exhale strength and trunk control in ways that fit your current health.
  • Talk with your CF care team before making changes, especially if you are in a flare, dealing with hemoptysis, recovering from an exacerbation, or unsure what level of effort is safe right now.

Reference

Zeren M, et al. Effects of inspiratory muscle training on postural stability, pulmonary function and functional capacity in children with cystic fibrosis: a randomised controlled trial. PubMed. https://pubmed.ncbi.nlm.nih.gov/30827470/