Diaphragmatic Breathing — what the research says – Fitness Pilates news

I hope you’re enjoying a lovely Easter break.

If you are coming to the Summit, or thinking of booking for Saturday 19th September, Kelly and I will be running special Fitness Pilates HOT and Reformer Teacher Training courses on the Friday as a pre-con event.

This means you can arrive the day before, enjoy additional teacher training, and then attend the Summit at the University on the Saturday, I will add all of the details below

We are also relaunching the FPVIP Club with access to all 712 Fitness Pilates masterclasses & workshops! I didn’t realise there are so many – details are below. Today I have posted a simple article on Diaphragmatic Breathing, its a simple article you may find useful to pass onto your clients.

Did you miss last weeks Mobility Moves Workshop you can still catch up on the replays – details below.

I have also added Level 3 Mat, Level 3 Reformer, FP reformer courses right up until the end of the year as many of the courses are now full – check C2GO for the updated dates or send me a whats app 07976 268672 for the full list of a course you are interested in.

Diaphragmatic Breathing — what the research says

What is it (in research terms)?

Diaphragmatic breathing (DB) is a breathing pattern that emphasises diaphragm activation, reduced upper chest movement and a slower respiratory rate, often paired with nasal breathing and longer exhales.

Nervous system and stress

Strong evidence

• Activates the parasympathetic nervous system (vagus nerve)
• Increases heart rate variability (HRV), a marker of resilience
• Reduces cortisol and perceived stress

Key findings

• A 2017 study (Ma et al.) showed diaphragmatic breathing significantly reduced cortisol after 8 weeks
• Slow breathing (around 5–6 breaths per minute) improves vagal tone and emotional regulation

Takeaway
Diaphragmatic breathing is one of the simplest, evidence-based tools for stress reduction.

Respiratory efficiency

Moderate to strong evidence

• Improves tidal volume (deeper breaths)
• Reduces respiratory rate
• Improves oxygen exchange efficiency

Used clinically in

• COPD
• Asthma management
• Post-surgical rehabilitation

Takeaway
Less effort, more efficient breathing.

Core stability and function

Emerging but important evidence

The diaphragm works with:

• Transversus abdominis
• Pelvic floor
• Multifidus

This system regulates intra-abdominal pressure.

Research shows

• Proper diaphragm function improves spinal stability (Hodges and colleagues)
• Dysfunctional breathing is linked to low back pain

Takeaway
Breathing is part of the core system, not separate from it.

Pain and musculoskeletal health

Growing evidence

• Reduces pain perception via nervous system down regulation
• Helps reduce neck and shoulder overactivity
• Associated with improvements in chronic low back pain

Takeaway
Highly relevant for clients with tension and postural issues.

Sleep and recovery

Moderate evidence

Slow diaphragmatic breathing:

• Reduces arousal
• Improves sleep onset
• Enhances recovery

Used in

• Insomnia protocols
• Anxiety management

Metabolic and hormonal impact

Early but promising evidence

Indirect effects via:

• Reduced cortisol
• Improved insulin sensitivity (via stress reduction)

Important nuance

• Diaphragmatic breathing is not just “belly breathing”
• Over-emphasising abdominal expansion without ribcage control can reduce core function
• The goal is 360-degree ribcage expansion with coordinated core activation

Practical takeaway for your clients

Diaphragmatic breathing can:

• Reduce stress
• Improve core stability
• Support posture
• Enhance movement efficiency
• Improve recovery and sleep

Have a great day

Whats app me for questions 07976 268672 

Love Rachel 


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