True Diaphragmatic Breathing

I want to revolutionize the way we understand and practice diaphragmatic breathing.

The classic instruction — “one hand on your chest, one hand on your belly, keep the top hand still and let the bottom hand rise as you breathe” — is misleading and ineffective for teaching a true diaphragmatic breath.

“A problem most people have during breathing during the day is that they breathe into their chest.”

A better way to approach this is by visualizing the diaphragm as a 3-dimensional dome that flattens and descends as you inhale (which is exactly what happens). As this occurs, the entire 3-dimensional area of your body — the stomach, side ribs, and lower back — should expand outward, like an inner tube inflating. It’s not simply about pushing the belly forward; it’s about expanding in all directions.

The most problematic part of the traditional cue is the instruction to “keep the upper chest quiet.” This leads people to believe that breathing into the chest is bad — which is absolutely not the case. The chest and rib cage are where our lungs live, and we absolutely need to lift, widen, and expand the ribs during a full breath. Even when the focus is on the diaphragm, we shouldn’t be dogmatic about keeping the upper chest still. That movement should be welcomed.

What’s important is that the diaphragm flattening and expanding low remains the primary driver of the breath. The movement of the upper chest isn’t something you actively create — it’s a byproduct of the spine lengthening as the diaphragm pulls downward. There’s a symbiotic relationship here: the diaphragm pulls down, and the spine elongates, creating a strong, stable anchor that allows the diaphragm to contract and widen effectively.

So, a true diaphragmatic breath requires:

Sitting or standing tall

Broadening the chest

Drawing air low into the diaphragm while visualizing this 3-dimensional muscle flattening and expanding into the side ribs, flanks, lower back, and stomach

As you pull air low and the diaphragm flattens, your spine will lengthen and elongate vertically, slightly lifting your posture as a natural byproduct of anchoring down through your seat or feet.

It’s a bi-directional movement: anchoring down while lifting up. Flatten the diaphragm down while filling the lungs up. You should feel this breath throughout the entire lungs, ribs, and torso — not just in the stomach.

JT

References:

Studies on respiratory mechanics (e.g., Hodges & Gandevia, 2000) show that core stability, including lumbar spine alignment, enhances diaphragmatic function by optimizing the pressure gradient between the thoracic and abdominal cavities.

This bidirectional movement is supported by research on postural control and breathing. For example, a 2018 study in the Journal of Applied Physiology (Janssens et al.) found that upright posture with spinal alignment improves diaphragmatic excursion compared to slouched positions, which restrict rib cage mobility and reduce lung capacity.

Studies on posture and breathing (e.g., Kolar et al., 2012, in Journal of Orthopaedic & Sports Physical Therapy) demonstrate that dynamic postural stability enhances diaphragmatic function and intra-abdominal pressure regulation, improving respiratory mechanics.

Your bidirectional model (anchoring down, lifting up) suggests a dynamic process. Clarifying that this is a subtle, breath-driven movement (not a rigid hold) can prevent stiffness.

Diaphragm and Core Stability: Hodges & Gandevia (2000) show that lumbar spine alignment and core stability enhance diaphragmatic function by optimizing the thoracic-abdominal pressure gradient.Posture and Diaphragmatic Excursion: Janssens et al. (2018) found that upright posture with spinal alignment improves diaphragmatic movement and lung capacity compared to slouched positions.Dynamic Postural Stability: Kolar et al. (2012) demonstrate that coordinated diaphragm, pelvic floor, and core muscle activation enhances respiratory mechanics and spinal stability.

• Diaphragm and Core Stability: Hodges & Gandevia (2000) show that lumbar spine alignment and core stability enhance diaphragmatic function by optimizing the thoracic-abdominal pressure gradient.

• Posture and Diaphragmatic Excursion: Janssens et al. (2018) found that upright posture with spinal alignment improves diaphragmatic movement and lung capacity compared to slouched positions.

• Dynamic Postural Stability: Kolar et al. (2012) demonstrate that coordinated diaphragm, pelvic floor, and core muscle activation enhances respiratory mechanics and spinal stability.

Janssens, L., et al. (2018). The effect of posture on respiratory muscle function and breathing pattern in healthy subjects. Journal of Applied Physiology, 125(4), 1238–1246. • Key Finding: Upright posture with spinal alignment increases diaphragmatic excursion and rib cage mobility, improving lung capacity by 20–30% compared to slouched postures, which restrict thoracic expansion.

Bordoni, B., & Zanier, E. (2013). Anatomic connections of the diaphragm: Influence of respiration on the body system. Journal of Multidisciplinary Healthcare, 6, 281–291. • Key Finding: The diaphragm’s fascial connections to the ribs, lumbar spine, and pelvic floor facilitate multidimensional torso expansion during breathing, influencing not just the abdomen but also the ribs and back.

Bradley, H., & Esformes, J. (2014). Breathing pattern disorders and functional movement. International Journal of Sports Physical Therapy, 9(1), 28–39. • Key Finding: Dysfunctional breathing patterns, such as over-reliance on upper chest breathing or restricted rib movement, reduce respiratory efficiency, while balanced diaphragmatic breathing with rib cage expansion improves functional outcomes.

Kolar, P., et al. (2010). Clinical rehabilitation of the diaphragm and its role in intra-abdominal pressure regulation. Rehabilitation, 49(4), 213–219. • Key Finding: The diaphragm’s coordinated action with the core and pelvic floor promotes 3D expansion of the torso, enhancing IAP and respiratory efficiency, particularly when combined with dynamic postural control.