Diaphragmatic Breathing: Why It Matters for Pain, Mobility, Anxiety, and Daily Function
Breathing is something we do over 20,000 times per day, yet most people never think about how they breathe. The difference between shallow chest breathing and deep diaphragmatic breathing is more than comfort; it can influence pain, mobility, anxiety, and overall body function.
Recent research highlights that diaphragmatic breathing (drawing air deeply into the lower lungs using the diaphragm) has measurable effects on the musculoskeletal system, nervous system, and even the immune response.
1. Pain Relief and Nervous System Regulation
Shallow, rapid breathing tends to activate the sympathetic nervous system (fight-or-flight), which can amplify pain sensitivity. In contrast, diaphragmatic breathing stimulates the parasympathetic nervous system via the Vagus Nerve, helping restore balance.
Research:
A 2017 study in Frontiers in Psychology found that diaphragmatic breathing significantly reduced self-reported pain intensity in chronic pain patients by lowering stress reactivity.
Studies on fibromyalgia and low back pain populations show that regular deep breathing reduces perceived pain and increases tolerance by decreasing central sensitization.
Takeaway: Breathing deeply calms the nervous system, which directly decreases the body’s perception of pain.
2. Mobility and Core Stability
The diaphragm isn’t just for breathing, it’s a critical part of the core stability system, working with the pelvic floor, abdominal muscles, and spinal stabilizers. Proper activation improves intra-abdominal pressure, which stabilizes the spine and ribcage during movement.
Research:
Kolar et al. (2010, Journal of Orthopaedic & Sports Physical Therapy) showed that diaphragm dysfunction is linked to impaired spinal stabilization and compensatory movement patterns.
Breathing retraining has been shown to improve lumbar and hip mobility in individuals with chronic low back pain.
Takeaway: Diaphragmatic breathing supports efficient, pain-free movement by providing a stable foundation for mobility. Want a quick and easy way to reduce back pain? This might be your ticket.
3. Anxiety, Stress, and Emotional Regulation
Slow, deep breathing has long been used in yoga, meditation, and clinical psychology to regulate emotions. Physiologically, it lowers cortisol, reduces heart rate, and modulates brainwave activity.
Research:
A randomized controlled trial (Frontiers in Psychology, 2017) found that diaphragmatic breathing significantly lowered cortisol levels and improved attention in healthy adults.
Neuroimaging studies show that slow breathing influences the limbic system, the brain’s emotional center, helping regulate anxiety responses.
Takeaway: Diaphragmatic breathing is a proven, accessible way to manage anxiety and stress in both clinical and everyday settings.
4. General Function and Health Benefits
Deep breathing doesn’t just affect the nervous system; it also impacts circulation, digestion, and even immunity.
Research:
Slow diaphragmatic breathing enhances oxygen exchange, improving endurance and cardiovascular efficiency (Journal of Alternative and Complementary Medicine, 2013).
It stimulates the Vagus Nerve, which plays a key role in digestion and immune function.
Sleep studies show that practicing diaphragmatic breathing before bed improves sleep onset and quality, especially in people with insomnia.
Takeaway: A few minutes of daily practice can improve not just relaxation, but the way your body functions as a whole.
How to Practice (Evidence-Based Technique)
Position: Start lying on your back with knees bent. Place one hand on your chest and one on your belly.
Inhale: Breathe in through your nose for ~4 seconds, letting your belly expand while keeping your chest relatively still.
Pause: Hold gently for 1–2 seconds.
Exhale: Breathe out through pursed lips for ~6–8 seconds, letting the belly fall.
Duration: Research suggests that 5–10 minutes, 1–2 times per day is effective for clinical benefits.
Final Thoughts
Diaphragmatic breathing is more than a relaxation trick; it’s a clinically supported intervention that improves pain, mobility, anxiety, and overall body function. By integrating it into daily life, patients can improve both physical and mental resilience with a simple, cost-free tool.
As a physical therapist with extensive continuing education, one of my skills is manually activating the diaphragm through hands-on techniques. If you having troubles learning how to engage your diaphragm on your own with “belly breathing” as described above, I can help facilitate with only 1-2 sessions. Send me a message or schedule a consult to see what I can do to help.