Mastering Diaphragmatic Breathing: Unlocking Your Core’s Full Potential

By Stephanie Florin, LMT

Why Your Breathing Matters More Than You Think

Breathing is something we do automatically, but are you doing it efficiently? If you experience tension, fatigue, or struggle with core stability, chances are your breathing mechanics are working against you. Proper diaphragmatic breathing is the foundation for strength, endurance, and even pelvic floor function.

Let’s break it down the right way—so you can breathe with intention and power.

How to Breathe Like Your Body Was Designed To

Your diaphragm is a muscle, and just like any other muscle, it needs proper training to function at full capacity. Most people only use a fraction of their diaphragm’s potential, relying on shallow chest breathing, which limits oxygen intake and reduces core engagement.

Here’s how to retrain your breath:

#1 - Inhale with Purpose

• Sharp inhale through your nose—as if you’re about to blow out birthday candles. No slow, passive breathing—this is controlled and intentional.

• You should feel your quadratus lumborum (QLs) contract. These muscles assist the diaphragm when it’s working at 90% contraction, providing the last 10% of support for full engagement.

• Expand your ribs, let your belly fill, and feel your entire core brace as your diaphragm fully engages.

#2 - Hold the Breath

• Pause at full inhalation—this allows your body to adapt to the pressure and engage your core stabilizers.

#3 - Slow, Controlled Exhale

• Release through pursed lips, keeping it steady and controlled—don’t dump the air all at once.

• Imagine pressing the air out like deflating a tire—smooth and gradual.

#4 - Hold Empty for a Moment

• Before repeating, let your body experience the pause at the end of the exhale to reset the breath cycle.

Key Reminder: Do NOT cheat by lifting your chest or shoulders—this is a deep, core-driven breath, not a shallow stress-induced gasp.

Repeat for 3-4 rounds—this isn’t just breathing; this is training. Your diaphragm should be working for you, not against you.

If you get lightheaded, you are venting off too much carbon dioxide (C0₂). This changes your blood chemistry, leaving you in a state similar to hyperventilation. Slow down your exhale!

What This Type of Breathing Fixes

• Pelvic Floor Dysfunction – Improves coordination between the diaphragm and pelvic floor.

• Core Weakness – Helps activate deep core muscles (TVA, multifidus, obliques).

• Lower Back Tension – Reduces compensatory patterns that cause tight QLs and hip flexors.

• Chronic Stress & Fatigue – Encourages full oxygen exchange and nervous system regulation.

Train Your Breath, Train Your Body

Breathing correctly isn’t just about relaxation—it’s about optimizing strength, stability, and function. Incorporate this technique into your daily routine, whether you’re at rest, working out, or engaging in pelvic floor training.

Breathe better, move better, feel better.