Diaphragmatic breathing: how your breath affects pain, posture and core strength
Most people don't realise that one good, deep breath can genuinely change how your body moves, feels and even handles pain. It's something I talk about with clients all the time, whether they're coming in for an acute injury, a flare up of something ongoing, or working through a musculoskeletal or women's health concern.
So let's get into why breathing well is one of the most underrated things you can do for your body.
Your diaphragm, pelvic floor and core are a team
Your diaphragm (your primary breathing muscle), pelvic floor and deep core muscles are designed to work together. When you breathe well, these muscles coordinate properly, providing pelvic floor support, core strength and spinal stability all at once.
Think of it less like isolated "core work" and more like a pressure system. Your breath drives that system. When it's working well, everything downstream works better too.
The breath-nervous system connection
Here's the part that surprises most people: breathing deeply sends a direct signal to your nervous system that you're safe.
That message travels to the brain and helps calm stress responses, reduce muscle tension and lower pain levels. This is especially relevant if you're managing persistent or chronic pain, where the nervous system is often running a little hotter than it needs to be. Slow, diaphragmatic breathing is one of the most accessible tools we have to gently turn that dial down.
What happens when you breathe through your chest
A lot of us, especially when stressed or anxious, tend to breathe high up into the chest. Over time, this pattern can cause the neck and shoulder muscles to work overtime as secondary breathing muscles, contributing to:
Muscle tightness and tension headaches
Persistent neck and shoulder niggles
A sense of feeling "wound up" or unable to relax
Sound familiar? It's more common than you'd think, and it's not a sign you're doing anything wrong. It's just a pattern worth becoming aware of.
Why breathing matters during exercise
This one comes up a lot in clinic. Holding your breath, or habitually sucking your tummy in, can interfere with your body's ability to properly brace and stabilise. That applies whether you're doing a compound lift, working through a rehab program, or trying to get more out of your core exercises.
Breathing well during movement improves posture, load management and overall movement efficiency, whether you're lifting at the gym, carrying groceries, or just getting through a long day on your feet.
How to take a proper diaphragmatic breath
You don't need any equipment. Just a moment to pause.
Get comfortable. Sitting, standing or lying down all work.
Inhale slowly through your nose.
Think about your rib cage expanding outward, to the sides and into the back, like an umbrella opening.
Let your belly and pelvic floor gently relax. No sucking in.
Exhale slowly, letting the ribs soften and fall back in.
Helpful cues:
Place your hands around your lower ribs and feel them move as you breathe.
Imagine breathing into the sides of your waist, or into the back of your bra line.
Keep your shoulders and neck relaxed. If they're lifting, slow the breath right down.
Less is more. Slow, quiet breaths are far more effective than big, forced ones.
More of a visual learner? Check out this post on the jem physio instagram for some guided breathing cues.
Your reminder for today
Pause. Take one slow, deep breath, down into the depth of your ribs, not up into the shoulders.
It's one of the simplest, most practical things you can do for your body, and it's free.
If you're noticing persistent tension, headaches, or feel like your core "just isn't working" despite putting in the effort, it might be worth exploring breathing as part of the picture. Book online and we can work through it together.
This article is for general education only and is not a substitute for personalised medical advice.