The Respiratory System, Massage Therapy Effects, & Intentional Breathing

Did you know that massage affects every system in your body? It's pretty incredible! From your heart and fingertips to your brain and lungs, massage has far-reaching benefits.

One common question I get is, "Which systems in the body are affected by massage therapy?" The answer is: all of them.

In this series, where we have discussed a couple of other body systems (see previous blog posts), let’s now look at the respiratory system.

Effects of Massage on the Respiratory System

The respiratory system, responsible for taking in oxygen and expelling carbon dioxide, includes organs like the lungs that perform this crucial exchange of gases. Massage therapy provides several benefits for respiratory health:

Relaxing diaphragm tension promotes deeper breathing, enhancing gaseous exchange in the alveoli and capillary beds.
Working near the thoracic spine improves nerve function to the lungs and surrounding tissues.
Reduces tension in muscles supporting respiration, including the intercostal muscles (between the ribs), scalenes, pectoralis, and serratus anterior. This improves rib cage mobility.
Increases metabolism in the lungs.
Induces a parasympathetic response, leading to more efficient breathing and potentially reducing symptoms of respiratory conditions like asthma.

Massage techniques such as tapotement and chest mobilization help expand lung capacity, benefiting individuals with respiratory issues like asthma or COPD. By loosening muscles in the chest and upper back, massage also helps clear excess mucus and promotes healthier breathing. Additionally, improved circulation enhances oxygen delivery to tissues, ensuring the body receives adequate oxygen.

The Respiratory System & Massage

Massage can help alleviate strain on the respiratory system by addressing both the muscular and nervous components involved in breathing. Some benefits include:

Slowing the respiratory rate by inhibiting the sympathetic system.
Supporting individuals with breathing difficulties.
Relieving aches and pains in respiratory muscles.
Increasing lung function and vital capacity by relaxing tight muscles and stretching fascia.
Mobilizing secretions and aiding in postural drainage in the lungs.
Reducing asthma symptoms.

Breathing with Intention

Taking a deep breath to calm down isn’t exactly new. Most of us have heard (or even said) “just breathe” when things get stressful. It shows up on t-shirts, billboards—you name it. And while that advice may sound simple, there’s a deeper practice behind it that’s worth exploring.

Intentional breathing—sometimes called belly or diaphragmatic breathing—is a core part of many mind–body therapies. But there’s one common hurdle: most people aren’t fully aware of how much capacity their lungs actually have. As a result, they rarely breathe in or out completely.

So why is that?

A big part of the issue is that many of us are disconnected from our bodies. This lack of body awareness can come from past experiences like trauma, or from simply living in a culture that tends to separate mind and body instead of seeing them as deeply connected.

The good news? We can reconnect with our breath—and by extension, our bodies—through a simple and effective technique called Three-Part Breath. Unlike some other breathing methods, this one invites you to follow the natural rhythm of your breath: inhaling from the bottom up, and exhaling from the top down.

A Couple Things to Keep in Mind

Before you get started, it’s helpful to remember two things:

This is a practice. Like anything new, it might feel unfamiliar or even a little awkward at first. That’s totally normal. Be gentle with yourself—think of this as an exploration, not a skill you have to master right away.
You’re in charge. If, for any reason, this exercise feels uncomfortable or unsettling, it’s completely okay to pause or stop. You can always return to it later when you’re ready.

How to Practice the Three-Part Breath

Also known as Dirga Pranayama in yoga, Three-Part Breath helps you engage your full lung capacity—starting from the belly, moving up through the ribs, and ending in the upper chest. It’s a wonderful tool for relaxation, and can help calm the nervous system.

Here’s how to try it:

Get comfortable: Sit cross-legged on the floor, sit upright in a chair, or lie down on your back—whatever feels best.
Tune into your breath: Close your eyes if you’d like, and take a few natural breaths. Notice where the breath flows—into your belly, chest, sides, front, or back. Just observe without judging or trying to change it. Think of yourself as a curious scientist, just noticing the details.
Inhale through your nose in three parts:
- Part 1 – Belly: Begin by filling your belly with air, letting it gently rise.
- Part 2 – Ribs: Continue inhaling into your rib cage, feeling it expand outward.
- Part 3 – Chest: Finally, breathe into the upper chest, allowing the collarbones to lift slightly.
Exhale through your nose in reverse:
- Release the breath from the upper chest first,
- Then the ribs,
- And finally the belly.

Repeat this cycle for about 10 rounds, gradually smoothing and deepening the flow. When you're done, allow your breath to return to its natural rhythm and just notice how you feel.

Tips for Beginners

Use your hands: Try placing one hand on your belly and the other on your chest to feel the movement of each breath.
Start with the belly: If this is new to you, begin by focusing just on breathing into the belly—it’s a great foundation.
Exhale through the mouth: Some people find it easier to release tension this way in the beginning.
Visualize: Imagine a gentle wave of air flowing up and down your body with each breath—it can help guide the rhythm.

Afterward, take a moment to reflect. Was it easy or challenging? How did your body feel? What about your mood or energy level? You might even want to jot down a few notes about your experience.

Why This Works

Intentional breathing activates your parasympathetic nervous system—the part of your body that helps you rest, digest, and heal. It slows your heart rate and breathing, lowers blood pressure, and helps bring a sense of calm.

While it might take some time to fully settle into the practice, many people notice a greater sense of ease and reduced stress almost immediately.

In my massage therapy sessions, I often begin with a few minutes of guided breathing once the client is comfortably settled on the table. It’s a gentle way to enhance relaxation and set the tone for deeper healing. But you can use this practice anytime you need a reset—before bed, during a stressful day, or simply when you want to reconnect with yourself.

I’d love to hear your thoughts or answer any questions you might have. Feel free to reach out.