Are Athletes Underestimating Their Diaphragm?

Every athlete knows that breathing matters. It fuels endurance, drives recovery, and can even impact strength and focus. But few truly understand the engine behind each breath: the diaphragm. Often overlooked, underestimated, and undertrained,

this dome-shaped muscle could be the hidden edge in your performance, if you

know how to unlock it.

What the Diaphragm Actually Is

The diaphragm is a large, dome-shaped muscle that sits at the base of your lungs.

Its primary job is simple: pull air into your lungs during inhalation. But its influence extends far beyond “just breathing.”

Think of it as a performance hub. Every contraction stabilises your core, supports your posture, and regulates intra-abdominal pressure, the same pressure that gives athletes the explosive force needed for sprints, jumps, throws, or heavy lifts. In short, a well-functioning diaphragm doesn’t just bring oxygen to your muscles, it primes your body to move efficiently.

Despite its critical role, many athletes never consciously engage their diaphragm. Shallow chest breathing is common, especially under stress or fatigue, and can limit oxygen delivery and performance potential.

How the Diaphragm Impacts Athletic Performance

The diaphragm’s influence reaches across every aspect of athletic movement:

• Oxygen Delivery & Endurance: A strong, active diaphragm pulls more air into the lungs with less effort. More oxygen means your muscles work longer, recover faster, and resist fatigue more effectively.

• Core Stability: The diaphragm works in concert with the abdominal muscles, spinal stabilisers, and pelvic floor to create a solid core. This stability translates to better posture, stronger lifts, faster sprints, and safer movements.

• Power & Force Regulation: Ever notice how elite throwers or swimmers “inhale before they explode”? That’s intra-abdominal pressure in action. By bracing the diaphragm, athletes can transfer force more efficiently from the body to the sport-specific movement.

When the diaphragm is neglected, breathing becomes shallow, oxygen intake drops, core support weakens, and movements lose efficiency. Over time, this can contribute to fatigue, injury, or plateaued performance.

Can You Train the Diaphragm?

Yes, and athletes who do often notice immediate improvements in endurance, stability, and recovery.

Diaphragmatic breathing is about conscious engagement, not just inhaling and exhaling. Simple cues can make a difference:

• Belly Breathing vs. Chest Breathing: Place one hand on your chest and the other on your abdomen. Inhale deeply, expanding your belly rather than your chest. Your hand on the stomach should rise, the one on the chest barely moves.

• Controlled Inhalation & Exhalation: Slowly inhale for 4–5 seconds, pause, then exhale for 6–7 seconds. Focus on keeping the belly and lower ribs expanding fully.

• Progressive Strengthening: Just like other muscles, the diaphragm responds to progressive challenges, breath holds, resisted breathing, or specific

  performance techniques.

When trained, the diaphragm doesn’t just help you breathe better, it becomes a tool for athletic optimisation, supporting everything from sprint mechanics to postural stability during lifting.

What You’re in Control Of & How to Optimise

Many athletes think breathing is automatic and beyond their control, but that’s not true. You can optimise diaphragmatic function with a few deliberate strategies:

1. Daily Practice: Just a few minutes of focused diaphragmatic breathing each morning or before workouts can prime the muscle.

2. Incorporate into Training: Use diaphragmatic engagement during lifts, planks, or core work. Feel the pressure in your abdomen and lower ribs as you move.

3. Mind-Body Connection: Awareness is everything. Check your breathing during high-intensity intervals or competitions. Are you relying on shallow chest breaths, or engaging your diaphragm fully?

4. Recovery & Performance: Deep, controlled exhalation after effort helps regulate heart rate, improve oxygen exchange, and prime muscles for the next set or sprint.

Even small, consistent adjustments can make a big difference over time. Athletes who take conscious control of their diaphragm often notice less fatigue, improved posture, better breathing under stress, and a measurable edge in performance.

Practical Takeaways

• Check your posture and breathing: Stand tall, relax your shoulders, and practice belly breathing.

• Train consistently: Dedicate 5–10 minutes daily to diaphragmatic exercises.

• Integrate into performance drills: Core work, sprint starts, and lifts are perfect opportunities to engage your diaphragm.

• Be mindful under pressure: Stress and high-intensity effort can push you back into shallow chest breathing, consciously return to your diaphragm.

These simple steps can elevate your performance, reduce injury risk, and ensure your body is working efficiently from the inside out.

Conclusion

The diaphragm is more than a breathing muscle, it’s a performance engine too often ignored by athletes. Oxygen delivery, core stability, and force transfer all depend on its function. Training it is entirely within your control, and doing so consistently can unlock measurable gains across endurance, strength, and recovery.

Are athletes underestimating their diaphragm? Absolutely, but the ones who start paying attention now are the ones who will perform better tomorrow.

Want to unlock your hidden edge? Breathing Buddy’s performance-focused techniques are designed to help athletes train their diaphragm and optimise every breath for maximum athletic output. Start breathing smarter, stronger, and leave shallow

breathing behind.