A strong, functional core is more than just sculpted abs—it’s the foundation of movement, stability, and even breathing efficiency. At the heart of it all? The diaphragm. This often-overlooked muscle plays a crucial role in breathing, posture, and overall core stability. Understanding how to exercise your diaphragm and integrate core stability workouts into your routine can make a profound difference in your fitness and well-being.
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
The Diaphragm: How Does it Work?
The diaphragm is a dome-shaped muscle located beneath the lungs, separating the chest cavity from the abdominal cavity. Its primary purpose is respiration, contracting and flattening as you inhale to create a vacuum that pulls air into the lungs. When you exhale, the diaphragm relaxes and returns to its dome shape, helping push air out.
Beyond breathing, the diaphragm contributes to core stability, posture, and even digestion. It interacts with the transverse abdominis, pelvic floor, and multifidus muscles—key components of a strong and functional core.
What Nerve Supplies the Diaphragm?
The diaphragm is controlled by the phrenic nerve, which originates in the neck (C3-C5). Dysfunction in this nerve can contribute to breathing difficulties and poor core activation. Stimulating and releasing the diaphragm can improve its function, leading to better stability and respiratory efficiency.
How to Exercise Your Diaphragm
Improving diaphragm function isn’t just about deep breathing—it involves intentional strengthening, stretching, and release techniques. Here are some of the best diaphragm exercises:
1. Diaphragm Strengthening Exercises
Diaphragmatic Breathing (Belly Breathing): Lie on your back with one hand on your chest and one on your belly. Inhale deeply through your nose, expanding your belly while keeping your chest still. Exhale slowly through your mouth. Repeat for 5-10 minutes daily.
Hostage Tape: Admittedly, this tape sounded super scary. But after my research with the vagus nerve, it's a FANTASTIC way to train yourself to be a nose-breather, all while you're sleeping. I slept so much deeper, too!
2. Diaphragm Stretching Exercises
Side Bends: Stand with feet hip-width apart and extend one arm overhead while bending toward the opposite side. Hold for 20-30 seconds and switch sides.
Cat-Cow Stretch: On hands and knees, alternate between arching your back (Cow) and rounding it (Cat) while syncing with your breath.
Vagus Nerve Stimulation: The rate at which you are breathing is controlled by the vagus nerve. Helping your nervous system will improve your respiratory rate. I have many free resources for vagus nerve activation on my site at www.releaseology.com/vagus or book with me with my services below.
3. How to Release Your Diaphragm
Diaphragm Trigger Points Release: Use gentle pressure with your fingers just below the ribcage while taking slow, deep breaths to release tension.
Ball Rolling Technique: Place a soft ball (pilates ball or a kids ball that's been deflated) and push against your diaphragm as you take deep breaths.
Core Stability and Strength Exercises
For optimal diaphragm function, you need a strong and stable core. Try incorporating these stability core exercises:
Dead Bug: Lie on your back, lift your arms and legs, and slowly extend one arm and the opposite leg while keeping your core engaged.
Pallof Press: Using a resistance band, stand with tension at your side and press the band straight out, resisting rotation.
Plank with Diaphragmatic Breathing: Hold a plank position while focusing on deep, controlled breathing rather than bracing too tightly.
Don't forget that the pelvic floor is also very much integrated with your core
Why Choose Releaseology for Core and Diaphragm Health?
At Releaseology, I go beyond traditional core workouts and breathing exercises. I assess the root cause of dysfunction, integrating hands-on techniques like diaphragm release, vagus nerve stimulation, and targeted manual therapy to improve breathing, stability, and movement efficiency. Whether you struggle with chronic tension, poor posture, or inefficient breathing patterns, I tailor my approach to your specific needs.
If you want to enhance your breathing, strengthen your core, and experience the benefits of a fully functional diaphragm, book a session with me today. Let’s unlock your body’s potential together!
Disclaimer: The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
Medical Disclaimer
The content on this site and my posts are for educational and informational purposes only and not meant as medical advice. It is not intended as medical advice or to replace a relationship with a qualified healthcare professional. There is absolutely no assurance that any statement contained or cited in an article touching on medical matters is true, correct, precise, or up-to-date. Please consult a clinician that is familiar with your care, if you have specific questions for your own care.
More from Releaseology
Don't forget to check out other resources on my site! You can book a session with me here, find a list of conditions I treat here, find more about me here, learn how to regulate your own vagus nerve and nervous system here and read more on my blog here. Lastly, follow me on my social channels: Facebook, Instagram, YouTube and TikTok!
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