“Wait… Am I Breathing Wrong?” – Clearing Up Common Breathing Myths for Hypermobile/ADHD Bodies

Breathing seems simple — until you try to “fix” it.

If you live with Ehlers-Danlos Syndrome (EDS), Hypermobility Spectrum Disorder (HSD), or nervous system dysregulation, you may have been told to "just belly breathe," “take deep breaths,” or “breathe into your core.” But what do those phrases even mean? And are they actually helping?

Let’s unpack some common breathing misconceptions — especially for hypermobile and neurodivergent bodies.

❌ Myth 1: “Belly breathing” is the best way to breathe.

🟢 The truth: Your belly is part of the story, but not the whole picture.

Real, functional breathing is 3D which involves the diaphragm, ribcage, belly, back, and sides working together — like an accordion or balloon expanding in all directions.

If you only focus on the belly, you might end up pushing your abdomen outward without engaging the full breathing system — which can increase pressure or disconnect your core.

✅ Instead: Think three-dimensional breath. Try gently expanding through your ribs, sides, and low back — not just your belly.

❌ Myth 2: A deep breath should be big and effortful.

🟢 The truth: A functional breath is deep but quiet, wide but soft.

Many people confuse “deep” with “big.” But if you’re lifting your chest, gulping air, or straining to breathe deeply, you’re likely activating stress patterns.

Especially in EDS or HSD, the diaphragm may be underactive, and postural compensation can make big breaths feel tight or forced.

✅ Instead: Focus on slow, relaxed expansion — not size. Quality over quantity.

❌ Myth 3: If you can’t feel your breath, you’re doing it wrong.

🟢 The truth: In hypermobile bodies, low proprioception makes internal sensing harder. You’re not broken — you’re just working with different input.

If you’ve spent years holding your breath, chest breathing, or dissociating from your body (often unintentionally), it takes time to rebuild the map of how breath moves inside you.

✅ Instead: Use external tools like:

• Gentle touch (hands on ribs or belly)

• Sound (humming or sighing)

• Movement (rocking, swaying)These help your brain tune in — without pressure or judgment.

🧠 Final Thoughts: Breath is a relationship, not a rule.

There’s no perfect breath. There’s only the breath that helps you feel more present, more connected, and more supported.

For hypermobile bodies, learning to breathe again isn’t about fixing—it’s about listening, softening, and building trust with your body.

For a more in depth dive in Understanding Breath in the Hypermobile System, read our Blog here.

💬 What’s the biggest breath myth you’ve been told?

🦓 At ParaMotion, we take this into account in our movement programs, education and consulting so that you are guaranteed results with our no pain, no strain method customized for the hypermobile body. Ready to take the next step? 👉 [Book your Free 15 mn call here!!]