Strength Starts with Breathing
When you think of diaphragm breathing for bodybuilders, it probably doesn’t seem that important. In fact, you probably think about weights, nutrition, recovery — maybe even mindset. But one of the most overlooked aspects of physical performance and health is how you breathe. And not just the rhythm or speed of breathing — but where the breath comes from.
Many people, even experienced athletes, breathe shallowly from their chest without realising it. The shoulders lift, the rib-cage expands, but the belly stays flat and tight. This is especially common among bodybuilders, who’ve spent years training themselves to keep their stomachs pulled in for that lean, defined look. Unfortunately, that habit works against one of the most powerful tools in your physiology — the diaphragm.
What Is the Diaphragm?
The diaphragm is a dome-shaped sheet of muscle that sits beneath your lungs and above your abdominal organs. When it contracts, it flattens and moves downward, creating a vacuum that draws air into the lungs. When it relaxes, it moves back up, helping to expel carbon dioxide.
True diaphragm breathing (sometimes called abdominal or belly breathing) means using this muscle fully, allowing your belly to rise on the inhale and fall on the exhale. It sounds simple, but for many people, it feels unnatural — especially for those who’ve spent years consciously holding in their stomachs. The diaphragm is one of the most misunderstood muscles in the human body and this article deals with diaphragm breathing for bodybuilders.
Why You Should Let Your Belly Expand
In a world obsessed with aesthetics, most people avoid letting their stomachs protrude. We’re conditioned to think a flat stomach means fitness, while a rounded belly suggests weakness. But in reality, when it comes to functional breathing, the opposite is true.
When you breathe in and allow your belly to expand, you’re not “pushing your stomach out” — you’re making room for the diaphragm to descend fully. This allows your lungs to take in more oxygen with less effort. Oxygen, of course, is the essential fuel for every metabolic process — including muscle growth, fat burning, and recovery.
By contrast, shallow chest breathing keeps the diaphragm underused. This forces the smaller chest and neck muscles to take over, which can increase tension in the shoulders, limit oxygen intake, and even raise stress hormones like cortisol — none of which help your training or your physique.
So, bodybuilders need to re-frame the idea of “tight abs at all times.” There’s a difference between flexing for a pose and breathing for performance. True strength includes internal strength — and that begins with strong and supple diaphragm breathing for bodybuilders.
A Daily Diaphragm Breathing for Bodybuilders Exercise
Here’s a simple daily routine to help strengthen and retrain your diaphragm. Try it for five minutes each day, ideally before training or before sleep.
Step 1: Position yourself
Lie flat on your back with your knees bent and feet on the floor. Rest one hand on your chest and the other on your stomach.
Step 2: Breathe slowly through your nose
Inhale gently and deeply, aiming to make the hand on your stomach rise while the one on your chest stays almost still. Imagine your breath filling the bottom of your lungs first.
Step 3: Exhale slowly through pursed lips
As you exhale, let your stomach fall naturally. Don’t force it — just allow the diaphragm to lift back up as the air leaves your lungs.
Step 4: Progress to seated and standing
Once you’ve mastered it lying down, practice in a seated position and then while standing. Eventually, try to integrate this pattern into your workouts and even your daily breathing.
Five to ten minutes of this exercise each day can make a noticeable difference within a few weeks.
The Health and Performance Benefits
Practicing diaphragm breathing offers benefits that go far beyond relaxation. For bodybuilders, it can:
Improve oxygen delivery to muscles, enhancing endurance and reducing fatigue.
Lower cortisol levels, reducing the negative impact of stress on muscle recovery and fat storage.
Strengthen the core from the inside out, supporting spinal stability and posture.
Enhance focus and calm, especially before heavy lifts or competitions.
Aid digestion and circulation, as the rhythmic movement of the diaphragm gently massages internal organs.
When you breathe deeply, you bring your body into balance. Your nervous system calms, your muscles oxygenate more efficiently, and your training becomes smoother, more powerful, and more sustainable.
In Summary
Diaphragm breathing for bodybuilders isn’t about looking good while you breathe — it’s about performing better because you breathe well. Letting your belly rise isn’t a sign of weakness; it’s a sign of control, awareness, and physiological intelligence.
So, next time you’re tempted to keep that stomach locked tight, remind yourself: a flat belly looks good in the mirror, but a strong diaphragm builds the body from the inside out.
The article ‘Diaphragm Breathing for Bodybuilders’ was written and first published on behalf of Bill Jones Mr Universe on Sunday 2nd November 2025 at 15:45 and is subject to copyright – All Rights are Reserved.
If you liked this article (which I’m sure you did,) I reckon you’ll also like this one called is 60 too late to start bodybuilding? and this one, called bodybuilding with asthma
In the short video below, Doctor Eric Berg describes how to reduce cortisol with breathing. If you’ve forgotten, lowering cortisol lowers blood sugars, promoting fat burning.
