By Shannon Willits, Master Pilates Educator
Awakening Movement Through Diaphragmatic Breathing
Stress is an unavoidable part of life, but how we manage it determines how our bodies function. In today’s fast-paced world, chronic stress places the body in a constant state of fight-or-flight, leading to tension, restricted movement, and even pain. Diaphragmatic breathing is one of the most effective ways to downregulate the nervous system—or shift it from a heightened state of stress to a place of calm and recovery. This simple practice promotes relaxation, enhances movement, stabilizes the core, and improves overall well-being.
The Diaphragm: A Key to Downregulation
The diaphragm isn’t just a muscle for breathing—it plays a pivotal role in stress management and movement efficiency. When adequately engaged, it works harmoniously with the transverse abdominis, pelvic floor, and spinal stabilizers to create a strong yet adaptable core. However, when stress takes over, breathing becomes shallow, shifting to the upper chest and over-relying on accessory muscles like the neck and shoulders. This inefficient pattern only increases muscular tension and decreases movement efficiency.
Imagine the diaphragm as an orchestra conductor, setting the tempo for the entire body. The body follows suit if it’s out of sync due to stress. By focusing on diaphragmatic breathing, individuals can improve oxygen exchange, regulate intra-abdominal pressure, and bring the nervous system back to balance. This downregulation effect allows for smoother movement and greater efficiency in everyday life.
The Vagus Nerve: The Body’s Stress Regulator
The vagus nerve serves as the body’s main pathway for downregulation, sending signals from the brainstem down through the heart, lungs, and digestive system. As the key player in the parasympathetic nervous system—the body’s rest and recovery mode—it plays a massive role in regulating heart rate, digestion, and inflammation. Stress keeps this system dormant, but diaphragmatic breathing reactivates it, shifting the body from a heightened fight-or-flight state to a place of restoration.
For individuals dealing with chronic stress, pain, or movement dysfunction, this is a game-changer. Research has shown that controlled, intentional breathwork can reduce cortisol levels, release muscle tension, and improve neuromuscular control. When the vagus nerve is activated, the body becomes more adaptable, resilient, and primed for pain-free movement.
Breath as a Tool for Core Stability and Stress Reduction
Breath is the foundation of core stability and downregulation. The diaphragm, pelvic floor, and deep abdominal muscles form an interconnected system that creates a stable base for movement. When breathing mechanics are optimal, intra-abdominal pressure is regulated, allowing the spine to remain supported and decreasing muscular tension.
Movement experts like Diane Lee and Madeline Black have extensively explored the relationship between breath mechanics and stress-induced compensatory movement patterns. Their findings highlight that movement patterns become more fluid and less restricted when individuals engage in three-dimensional breathing—expanding through the chest, lateral ribs, abdomen, and back. Conversely, when breath is neglected, tension increases, reducing mobility and efficiency.
Breath and Fascia: Releasing Stress at the Connective Tissue Level
Fascia, the body’s connective tissue network, is highly responsive to stress. At high-stress levels, the fascia tightens, limiting movement and contributing to stiffness and discomfort. Breath plays a direct role in fascial health. The rhythmic motion of diaphragmatic breathing enhances fascial hydration, elasticity, and adaptability—all essential qualities for reducing tension and preventing injury.
Sue Hitzmann, creator of The MELT Method, emphasizes how conscious breathwork releases deep-seated restrictions in the fascia, helping individuals move more freely. By combining slow, controlled breathing with targeted fascial release techniques, people experience an increased range of motion, decreased tension, and improved neuromuscular coordination.
In rehabilitation and performance settings, breathwork is emerging as a powerful tool for stress relief and movement optimization.
The Practical Benefits of Breath Training for Stress and Performance
Incorporating diaphragmatic breathing into movement-based therapies isn’t just theoretical—it has real-world benefits for stress management and movement efficiency. Research suggests that targeted breath training can lead to:
. Increased flexibility through improved fascial elasticity
. More effective nervous system regulation via vagus nerve activation
. More substantial core stability through deeper abdominal and pelvic floor engagement
. Lower stress levels and better sleep by shifting the body into parasympathetic dominance
Pain science research further highlights that breath training enhances body awareness—a crucial element in reducing movement-related stress. When individuals regain control over their breathing, they move with greater efficiency, less effort, and lower energy expenditure, resulting in improved daily function and athletic performance.
Breath as the Missing Link in Stress Reduction and Movement Science
For too long, breath has been overlooked as a stress management tool in movement education, rehabilitation, and performance training. Extensive research confirms its effectiveness. Diaphragmatic breathing is a fundamental strategy for downregulating the nervous system, improving core function, reducing pain, and optimizing overall well-being.
By integrating intentional breathwork into daily movement practices, individuals can tap into their body’s full potential, moving with greater ease, efficiency, and resilience. The science is clear. When stress is controlled through breath, movement follows suit.
As the field of movement science evolves, future research should further explore the intricate connections between breath, stress reduction, the nervous system, and movement patterns. Until then, the best approach is simple. Breathe deeply, breathe intentionally, and use breath to reset both body and mind.
Shannon Willits, Master Pilates Educator
Shannon Willits is a Master Pilates Educator with over 20 years of experience in functional movement and athletic performance. She is STOTT-certified, a Fellow of Applied Functional Science (FAFS), and a Functional Golf Specialist, bringing expertise to both rehabilitation and sport-specific training. As the owner of four Club Pilates studios in Lee County, FL, she trains and mentors aspiring instructors through her Southwest Florida Pilates Academy and innovative apprenticeship model. Shannon is also the host of the Alignment Matters Podcast, where she shares insights on Pilates, movement science, and wellness.
Interested in experiencing the benefits of diaphragmatic breathing for yourself? Join us at Club Pilates for a Center + Balance class and discover the power of breath in motion.