At the core of Dynamic Neuromuscular Stabilization (DNS) lies one essential principle: diaphragm breathing. This fundamental concept is crucial for multiple bodily functions, and understanding how it works can have a significant impact on your overall health and well-being.

What is the Diaphragm?

The diaphragm is a dome-shaped muscle that attaches to the front and back of your ribs and your spine, effectively dividing your body in half. Its primary role is to help with breathing, but it also plays a vital part in two other important functions:

1. Digestive Health: When the diaphragm contracts and lowers, it increases pressure in the abdominal cavity, which helps move food through the intestines and expel waste.

2. Blood Circulation: Two major blood vessels—the inferior vena cava and the aorta—run through the diaphragm. As the diaphragm contracts, it helps pump blood, aiding circulation.

Why Diaphragm Breathing Matters

The diaphragm doesn’t just keep you breathing—it stabilizes your body. At our practice, we focus on using diaphragm breathing to create stabilization, especially for the spine. When you breathe correctly, you build pressure in the abdominal area, which helps stabilize the lumbar spine and supports the rest of your spine. This stability is essential for a healthy posture and movement.

Proper diaphragm breathing leads toproximal stability, or stability at your body’s core, which in turn allows for distal mobility—the ability for your limbs to move freely. For example, if your core isn’t stable, your shoulders and hips won’t have the proper range of motion because your body doesn’t feel safe moving those joints without a stable base.
 

Chest Breathing vs. Diaphragm Breathing

Many of us are chest breathers, meaning we take shallow breaths that primarily expand our chest. This type of breathing doesn’t provide the abdominal stability your spine needs. In fact, it reduces stability by sucking in the belly, weakening the core.

In contrast,diaphragm breathing involves expanding your belly as you inhale, creating internal pressure that stabilizes your spine and strengthens your core. This kind of breathing is especially important when lifting heavy objects or engaging in strenuous activities, as it provides the necessary support for your lower back.
 

A Simple Yet Crucial Practice

We know that coming into our office and being told to focus on breathing exercises might not seem exciting, but it’s incredibly effective. Diaphragm breathing may feel as “boring as a rash,” but its impact on how you feel and move is profound.

Without addressing your breathing, we might be able to relieve pain or discomfort temporarily, but it’s likely to return if we don’t focus on this foundational aspect. Almost any complaint related to mobility or pain can be traced back to diaphragm breathing. By focusing on it, we’re not only helping you feel better—we’re helping you move and function better in the long term.

If you want a healthier, more stable body, start with your breath. Mastering diaphragm breathing is the first step toward improved posture, better movement, and lasting relief from pain.