Why Breath is the Secret Weapon for Hypermobility (and What to Do About It Today)

 “The breath is the remote control for the nervous system.”
– VASIE® Pilates Principle 

If you have hypermobility or Ehlers-Danlos Syndrome (EDS), you probably already know that traditional strength training isn’t enough. You’ve been told to “stabilize your joints” and “engage your core”—but no one ever tells you how to do that safely, especially when your body doesn’t behave like everyone else’s.

What if I told you the key isn’t doing more, it’s doing less—starting with your breath?

Here’s the surprising truth: Your breath is a direct line to your core and your nervous system. And when you have hypermobility, both of those systems need regular tuning.

🔍 The Research (in Plain English)

Let’s connect the dots:

• A 2021 study in Clinical Rheumatology found that people with hypermobility have reduced proprioception—the ability to sense where your joints are in space.
• Another study in Chest Journal linked poor diaphragm function to postural instability in hypermobile individuals.
• Breathwork practices have been shown to upregulate vagus nerve activity, helping regulate the autonomic nervous system (aka your body's stress control center).

Translation? If your joints are wobbly and your nervous system is frazzled, your breath can bring both back online.

💡 What Makes Breath So Powerful in Hypermobile Bodies?

• It calms the nervous system, reducing the need for bracing and clenching.
• It reactivates your deep core (especially the transversus abdominis and pelvic floor).
• It enhances proprioception, giving you a better sense of where you are in space.
• It slows you down, which is essential if you tend to “overdo it” before your body’s ready.

🔧 Try This: 2-Minute Breath Reset

This is the foundational practice we teach in our VASIE Core Treet™ method. It’s ridiculously simple and surprisingly effective.

Position: Lie on your back, knees bent, feet flat
Focus: No tension in jaw, chest, or shoulders

Steps:

1. Inhale gently through your nose for 3–4 seconds
2. Exhale slowly through pursed lips for 6–8 seconds
3. As you exhale, imagine your pelvic floor dropping with gravity
4. Pause for 1–2 seconds after each exhale.
5. Repeat for 5 rounds

📌 Tip: If you’re doing it right, your belly and ribs will soften, and your shoulders will feel a bit heavier by the end.

🧭 What’s Next?

This breath pattern is your reset button. Use it before a workout, after sitting too long, or anytime you feel "wound up."

Want to go deeper? We teach this in our online programs (and it's a client favorite for pain relief and instant grounding).

✍️ Final Thought

If you’ve been chasing the right stretch, the right strength exercise, or the right foam roller—and you’re still not getting results—start with your breath. It may not be flashy, but it’s the foundation your hypermobile body has been waiting for.

✅ TL;DR: Breath is your stabilizer

• Breath regulates your nervous system and improves proprioception
• It reactivates your deep core without strain or bracing
• Try the 2-minute breath reset before your next workout
• Small shifts like this make your whole system more stable and responsive