Belly Breathing for Better Health

Published by Dr. C.J. DeFabio, D.C. | July 6, 2018

Diaphragmatic Breathing for Core Strength, Posture, and Disc Recovery

Struggling with core strength or back pain? It might start with how you breathe.

Most people don’t think about their breathing until something feels off. Tight shoulders, poor posture, recurring back pain, or difficulty engaging the core during exercise can all trace back to one overlooked issue: how your body manages pressure and stability.  At Ravenswood Chiropractic & Wellness Center in  Chicago, we often start patients especially those with disc issues or back pain with something surprisingly simple: breathing.  Not because it’s trendy. Because it works.

Does diaphragmatic breathing help core strength and back pain?

Yes, in many cases, it can.  Diaphragmatic (belly) breathing helps improve how your body:

• Stabilizes the spine
• Coordinates core muscles
• Manages internal pressure
• Reduces unnecessary tension

It is often one of the first steps in building core strength and spinal stability, especially for patients dealing with back pain or disc-related issues.

What Is Diaphragmatic (Belly) Breathing?

Diaphragmatic breathing uses the diaphragm, a dome-shaped muscle under your rib cage, to create efficient, controlled breathing.  Instead of lifting your chest or shoulders, diagphramatic breathing:

• Expands the rib cage outward
• Allows the abdomen to gently rise
• Coordinates with the abdominal wall and pelvic floor

This creates intra-abdominal pressure, which acts like a natural brace to support your spine.  This is why breathing is closely tied to core strength and spinal stability.  

Why We Emphasize Belly Breathing in Physical Therapy

When you’re struggling with back pain, a disc issue, or challenges with core control, diving straight into strengthening exercises might not be the most helpful approach.  Instead, we like to start with something a bit gentler and more fundamental: breathing. Belly breathing offers a low-risk and highly effective way to ease into your recovery.  This gives patients a chance to reconnect with how their body actually moves and stabilizes, without pushing into pain. It’s a gentle way to start rebuilding coordination and control, especially when things feel off or guarded. From there, it becomes much easier to progress into real strengthening in a way that actually sticks and supports long-term improvement.

“Many patients expect to start with exercises, but if breathing and pressure control aren’t working well, the body doesn’t have a stable foundation. That’s why we often begin here.” – Dr. Todd Renn, D.C.

How Breathing Affects Core Strength and Posture

Your core is not just your abs. It is a system made up of:

• The diaphragm
• The abdominal wall
• The pelvic floor
• Deep stabilizing muscles around the spine

When these systems work together, they support:

• Upright posture
• Efficient movement
• Reduced strain on spinal structures

When they don’t, the body compensates.  Common patterns we see include:

• Chest-dominant breathing
• Neck and shoulder tension
• Poor postural endurance
• Difficulty stabilizing during movement

Who Can Benefit from Diaphragmatic Breathing?

This approach may be helpful if you are experiencing:

• Low back pain or recurring tightness
• Disc injuries or irritation
• Poor posture or fatigue with sitting/standing
• Difficulty “feeling” your core engage
• Neck or shoulder tension linked to breathing patterns

It is also commonly used as part of our physical therapy for back pain progressions.

How to Practice Diaphragmatic Breathing

Here is a simple starting point – you can follow along in the video above:

Step 1: Position

Lie on your back with knees bent. Place one hand on your chest and one on your abdomen.

Step 2: Inhale

Breathe in through your nose. Let your abdomen and rib cage expand, not your chest.

Step 3: Exhale

Exhale slowly through your mouth. Let your ribs come down naturally.

Step 4: Repeat

Practice for 1–2 minutes with smooth, controlled breathing.

“This is about coordination, not force.” – Dr. DeFabio, D.C.

Common Mistakes We See

Many of our patients struggle at first and that’s normal.

Common issues include:

• Lifting the chest instead of expanding the rib cage
• Holding tension in the neck or shoulders
• Overarching the lower back
• Trying too hard instead of staying relaxed

Small corrections can make a big difference, especially when guided by our team.

When Breathing Alone Isn’t Enough

While breathing is a powerful starting point, it is usually just one piece of a larger plan.

Depending on your condition, care may also include:

• Targeted exercise and physical therapy
• Joint and movement-based care
• non-surgical spinal decompression
• Class IV laser therapy for pain relief

The goal is to match the approach to what your body actually needs, not just follow a generic routine.

Local Care in Chicago

At Ravenswood Chiropractic & Wellness Center, located on Ravenswood Avenue in the Andersonville neighborhood of Chicago, we use breathing as part of a broader approach to:

• Back pain and disc injuries
• Core weakness and instability
• Postural dysfunction
• Movement limitations

If you’ve been told to “strengthen your core” but nothing seems to work, it may be time to take a different starting point.

Frequently Asked Questions

Does belly breathing actually strengthen your core?

It helps improve coordination of the core muscles, which can make strengthening exercises more effective. It is typically one part of a broader approach.

Can poor breathing contribute to back pain?

In some cases, yes. Breathing affects pressure and stability, which can influence how the spine is supported during movement.

How long should I practice diaphragmatic breathing?

Short, consistent sessions (1–2 minutes at a time) are often a good starting point. Progression depends on your individual needs.

Why do core exercises sometimes hurt my back?

If your body lacks proper coordination or stability, certain exercises may place stress on the spine. Addressing breathing and control first may help.

Do I need an evaluation before starting?

If you have persistent pain, it’s a good idea to be evaluated to determine what is contributing to your symptoms.

Ready to Take the Next Step?

If you’re dealing with back pain, posture issues, or difficulty building core strength, breathing mechanics may be an important piece of the puzzle.  Schedule an evaluation at Ravenswood Chiropractic & Wellness Center

 

References and Suggested  Reading

Boulding, Richard, et al. “Dysfunctional breathing: a review of the literature and proposal for classification.” Dysfunctional breathing: a review of the literature and proposal for classification, European Respiratory Society, 2016, err.ersjournals.com/content/25/141/287. Accessed 3 July 2018.

Ferguson, Gary T. “Why Does the Lung Hyperinflate?.” Why Does the Lung Hyperinflate?, American Thoracic Society, 16 Oct. 2005, www.atsjournals.org/doi/full/10.1513/pats.200508-094DO. Accessed 3 July 2018.

Hakked, Chirag S., et al. “Yogic breathing practices improve lung functions of competitive young swimmers.” Yogic breathing practices improve lung functions of competitive young swimmers, ScienceDirect, 2016, www.sciencedirect.com/science/article/pii/S0975947616300675. Accessed 3 July 2018.

Lee, Hae-Yong, Song-Hee Cheon, and Min-Sik Yong. “Effect of Diaphragm Breathing Exercise Applied on the Basis of Overload Principle.” Journal of Physical Therapy Science 29.6 (2017): 1054–1056. PMC. Web. 3 July 2018.

Ma, Xiao et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in Psychology 8 (2017): 874. PMC. Web. 3 July 2018.

Mori, H, et al. “How does deep breathing affect office blood pressure and pulse rate?.” How does deep breathing affect office blood pressure and pulse rate?, National Center for Biotechnology Information, June 2005. PubMed.gov, www.ncbi.nlm.nih.gov/pubmed/16231755. Accessed 3 July 2018.

Vesna, Zivkovic, et al. “Diaphragmatic breathing exercises and pelvic floor retraining in children with dysfunctional voiding.” Diaphragmatic breathing exercises and pelvic floor retraining in children with dysfunctional voiding, June 2012, www.researchgate.net/publication/225272570_Diaphragmatic_breathing_exercises_and_pelvic_floor_retraining_in_children_with_dysfunctional_voiding. Accessed 3 July 2018.

Wilhelm, F H., et al. “Respiratory dysregulation in anxiety, functional cardiac, and pain disorders. Assessment, phenomenology, and treatment.” Respiratory dysregulation in anxiety, functional cardiac, and pain disorders. Assessment, phenomenology, and treatment, National Center for Biotechnology Information. PubMed.gov, www.ncbi.nlm.nih.gov/pubmed/11530714. Accessed 3 July 2018.