The Forgotten Muscles that Move You
By Mitch Stanley, DPT
As humans, we breathe on average 12 times per minute, 17,280 times per day, and 6,307,200 times per year. To say we take the act of breathing for granted would be an incredible understatement. From the very moment we enter the world, breathing begins—initiated by the autonomic nervous system and driven primarily by the activation of the diaphragm muscle. Before any other muscle in our body is used, the diaphragm is the first major muscle to kick into action. That wonderfully amazing cry that newborn babies give us when they first come into the world…that is the diaphragm! That alone should tell you just how important it truly is.
But what exactly is the diaphragm?
The diaphragm is a broad, dome-shaped muscle that sits just below the lungs and above the organs of the abdomen. Its outer portion is muscular, while the inner portion is tendinous. Most importantly, consider where and how it attaches. The muscular portion connects to the ribs, sternum (chest bone), and lumbar spine. It also interacts with various other muscles—most notably the psoas (hip flexor) and the quadratus lumborum (spinal stabilizer muscles…one on each side) —two powerful muscles that help stabilize and approximate the pelvis. The diaphragm’s role? Not just breathing—it’s also a key player in stabilizing the lumbar spine.
Now that we understand its structure and function, the real question becomes: why don’t we actively use it?
Here’s the truth—our bodies are incredible compensators. The nervous system is wired for efficiency, and it loves shortcuts. In this case, the body realizes that using the upper portions of the ribcage, along with chest and neck muscles, can get the breathing job done. That pattern is called apical breathing, relying on accessory muscles to move air in and out. Does it work? Sure. But should we settle for that as our norm? Absolutely not.
Two words: functional efficiency.
Most of us can relate to chronic tension in the neck and shoulders. That’s often a byproduct of apical breathing. In this pattern, muscles that were designed for mobility and stability—especially in the neck and mid-back—get hijacked into doing the job of breathing. Over time, this leads to overuse, stiffness, and compensation. So next time someone says they “carry a lot of stress in their shoulders,” let’s all call a gentle BS on that. It’s not stress—it’s strategy. A poor one. Instead, we should focus on reclaiming a functional and efficient breathing pattern by re-engaging the diaphragm. Relax those accessory muscles. Let them retire from their day jobs. You might just feel and move better because of it.
So… how do we breathe using our diaphragm instead?
First things first: roll the tape. Watch some game film on yourself as a baby. Dig up those old home videos and notice your belly moving in and out while you’re playing, sleeping, or being adorably unaware of adult posture problems. No puffed-up chests. No shrugged shoulders. Just pure, efficient, subconscious belly breathing. You once did this effortlessly—and, not coincidentally, you were the best mover of your life back then.
So, what changed?
Specifically in American culture, we love comfort. Especially in the form of chairs. And that love starts young—elementary school desks, fewer physical activity breaks, more sitting. As we grow older, the pattern sticks. Chairs support us, but in doing so, they rob us. They take away the opportunity for our core and spinal stabilizers to activate. Eventually, those muscles—including the diaphragm—go offline. On top of that, the forward-rounded posture we all tend to adopt shortens and inhibits the diaphragm even more.
Dare we say it? Chairs might just be the new smoking.
So let’s take it back—back to the glory days of being a kid again, when you moved freely and breathed fully.
Here’s how:
- Inhale: Send air into the lower lobes of your lungs by actively expanding your belly outward as you inhale.
- Exhale: Use your diaphragm to force the air out. Keep exhausting that breath out fully to feel your stomach muscles tightening up. That’s actually a result of your diaphragm doing the work!
Welcome to diaphragmatic breathing.
You should feel and see a smooth, wave-like motion—belly rising first, then the chest on the inhale. Then the reverse on the exhale. The best way to re-learn this is by getting yourself in a lying position on your back or stomach—just like when you first learned as an infant. In this position, the diaphragm sits higher and can move more freely. Once you’ve re-established that connection on the floor, carry it with you into kneeling, standing, walking, and ultimately in everyday activity.
The human brain and nervous system are incredibly complex—but they also remember in the most beautiful way. With a little intention, your body will remember how to use the diaphragm again. And once it does, you’ll notice the difference—not just in oxygen exchange, but in how your body moves, how it improves your posture, and how it feels as a whole.
By breathing well, we will move well. By moving well, we will be well.
Let’s choose to BE WELL my friends.