Greetings to all fellow seekers of healing and self-discovery!
Asa MER and BBTRS therapist, I spend my days listening to the body’s language. It speaks through tension, breath, and the intricate relationships within the fascial web. And in this dialogue, one structure emerges again and again as the quiet, central orchestrator: the diaphragm.
Most think of it simply as the “breathing muscle.” But in the world of fascia, biomechanics, and holistic function, that’s like calling the conductor of an orchestra just the person who waves a stick. The diaphragm is, in truth, your body’s intelligent core architect. It governs not just respiration, but stability, spinal health, and emotional regulation.
Let’s explore five things you might not know about this humble dome of muscle and fascia, and why understanding them is key to unlocking profound physical harmony.
1. It’s Not Just a Breather; It’s Your Primary Internal Stabilizer.
The Anatomy: The diaphragm is a parachute-shaped muscle with a central tendon, anchored to the inner surface of the lower six ribs, the sternum, and, crucially, the lumbar spine via two fibrous "crura".
The Science: With every inhale, the diaphragm contracts and descends. This does more than draw air into the lungs. It pressurizes the abdominal cavity, creating what’s known as intra-abdominal pressure (IAP). Think of your torso as a sealed, fluid-filled cylinder. The diaphragm is the piston at the top. Its downward movement increases pressure within, creating a rigid, yet dynamic, internal support column that stabilizes your spine from the inside out.
Why It Matters: This makes the diaphragm the initiator of true core stability, preceding the engagement of the transverse abdominis or pelvic floor. When it functions optimally, it provides a 4-dimensional stability—front/back, side-to-side, rotational, and hydraulic—that allows for powerful, graceful movement. A dysfunctional, “lazy” diaphragm forces the outer “core” muscles to over-grip, leading to stiffness, back pain, and inefficient breathing.
2. It Works Best in a Sacred Synchronicity with the Pelvic Floor.
The Anatomy: At the base of that pressurized cylinder sits the pelvic floor—a muscular sling often called the “second diaphragm”.
The Science: For optimal core function, these two diaphragms must move in a coordinated piston-and-cylinder rhythm. On a healthy inhale, the primary diaphragm descends, and the pelvic floor must yield eccentrically—descending and widening slightly to receive and resist the pressure.
The MER Perspective: In our tensegrity-based model, the body is a continuous fascial net. The thoracolumbar fascia acts as the "back wall" connecting these two diaphragms. When they are uncoordinated—often due to trauma, surgery, or chronic stress—the whole system falters. The psoas and quadratus lumborum muscles, key postural stabilizers embedded in this fascial web, then become overburdened, trying to compensate for a lack of central, hydraulic support.
3. The Full Exhale Gently Tractions Your Lumbar Spine.
The Anatomy: The diaphragmatic crura are fascial connections that anchor firmly to the upper lumbar vertebrae (L1-L3).
The Science: During a complete, relaxed exhale, the diaphragm domes upward into the thoracic cavity. As it ascends, it creates a gentle cephalad (upward) traction force through these fascial anchors. This subtle pull decompresses the lumbar vertebrae, creating precious space for the intervertebral discs and allowing for freer fascial glide around the spinal nerves.
The Importance: In a world of chronic sitting and stress (which favors shallow, apical breathing), we often live in a state of incomplete exhalation. The diaphragm remains partially descended, losing this natural, rhythmic decompression of the spine. Over time, this contributes to a compressed, under-hydrated lower back—a perfect setup for stiffness and pain. Teaching clients to exhale fully is a foundational MER tool for spinal liberation.
4. It’s Intimately Connected to the Psoas—A Marriage of Fascia and Function.
The Anatomy: The diaphragm and the psoas major muscle are fascial neighbors. The medial arcuate ligament of the diaphragm literally bridges over the psoas as it emerges from the lumbar spine.
The Science: Through this shared fascial bed, tension communicates directly. When one tightens, the other is profoundly affected. A common example: in an anterior pelvic tilt, the psoas becomes chronically shortened and tight. This fascial tension pulls the diaphragmatic crura downward, holding the diaphragm in a low, contracted, descended position—even at rest. This compromises both breathing and stability.
The MER Principle: This is a perfect illustration of why we never work in isolation. You cannot truly "release" a tight psoas without addressing a restricted diaphragm, and vice-versa. They are two players in the same myofascial continuity. My work involves unwinding these shared patterns, inviting both structures back to their neutral, responsive length where they can support rather than strain each other.
5. It’s a Bilateral Structure: Two Hemispheres with Specialized Roles.
The Fact: It’s more accurate to call it the hemi-diaphragms. The right and left sides, though connected by the central tendon, are distinct.
The Anatomy & Science: The right hemi-diaphragm is larger, domes higher (pushed upby the substantial liver beneath), and is the primary powerhouse for respiration. The left hemi-diaphragm is smaller, sits lower and flatter (over the stomach), giving it a mechanical advantage for its role in core stability and pressure modulation.
Why This is Fascinating: This asymmetry is functional genius. It allows for efficient gas exchange on one side while optimizing for postural support on the other. However, visceral health (like a congested liver or a bloated colon) or fascial restrictions from surgery can impair one side’s mobility. This imbalance can lead to compensatory patterns, scoliotic tendencies, and uneven breathing that the entire body must adapt to, often painfully.
Breathing Is the First Movement
In MER, we see breath as the first and most fundamental movement pattern. The diaphragm is the maestro of this pattern. When it is free, synchronous, and balanced, it orchestrates a symphony of stability, fluid movement, and neural calm. When it is held, restricted, or disconnected, the entire body sings out of tune.
My work is to listen to that song. By releasing the fascial restrictions around the diaphragm—in its rib attachments, its lumbar anchors, and its visceral relationships—we don’t just “improve breathing”. We restore the central governance of the core. We give the spine room to breathe. We allow stability to emerge from within, effortlessly.
Remember, your next full, conscious breath is not just taking in air. It is engaging your most intelligent stabilizer, massaging your organs, decompressing your spine, and setting the tone for your entire being. That is the profound power of the diaphragm.
With heartfelt compassion and dedication,
Nisarga Eryk Dobosz - BBTRS, BCST, CI, MER, LOMI
