Try diaphragm release exercises after stress
Modern life is full of situations that put the body on alert. Work deadlines, family worries, traffic jams, endless phone notifications – all of this leaves traces not only in the mind, but also in the body. And one of the most underestimated places where stress physically settles is the diaphragm. This flat muscle, which separates the thoracic cavity from the abdominal cavity, plays a key role in breathing, digestion and the nervous system. When it is chronically tense, the entire body feels it – and yet most people are not even aware that the problem lies precisely there.
The diaphragm is not just a breathing muscle. It is a true centre of bodily tension that responds to every stress stimulus. During fear, anxiety or overwhelm, it contracts, breathing becomes shallower and the body enters the so-called fight-or-flight mode. If this state persists long-term – and in today's world this is the case for many people – the diaphragm remains in permanent tension. The consequences can be surprisingly varied: back pain, digestive problems, a feeling of pressure in the chest, fatigue, or even anxiety states.
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Why releasing the diaphragm is so important
Understanding how the diaphragm functions helps to better understand why releasing it has such a fundamental impact on overall wellbeing. The diaphragm is anatomically connected to many structures in the body – the spine, the pericardium, the oesophagus and, in particular, the vagus nerve (nervus vagus), which is the main component of the parasympathetic nervous system. This nerve is responsible for the body's so-called rest mode – a state of calm, regeneration and digestion. When the diaphragm is relaxed and breathing is deep, the vagus nerve is stimulated and the body naturally calms down.
Research confirms that conscious work with the breath and diaphragm has measurable effects on reducing cortisol levels – the stress hormone. A study published in the journal Frontiers in Psychology demonstrated that regular diaphragmatic breathing significantly reduces cortisol and improves attention and emotional stability. This is therefore not an alternative trend, but a physiologically grounded practice.
Consider Martina, a forty-five-year-old accountant from Brno, who suffered from recurring pain in the chest and back area. After a medical examination, everything was fine – heart healthy, lungs clear. However, a physiotherapist drew her attention to chronically contracted breathing muscles and recommended regular exercises focused on releasing the diaphragm. After three weeks of daily practice, she reported significant improvement – the pain subsided, her sleep improved and she felt generally calmer. Her story is not an exception. Physiotherapists and osteopaths encounter similar cases with increasing frequency.
So how can you tell that the diaphragm needs releasing? Typical symptoms include shallow chest breathing (the shoulders rise on inhalation, but the abdomen does not move), a feeling of constriction or pressure below the ribs, frequent sighing or yawning as a compensatory mechanism of the body, and also general bodily stiffness, particularly in the area of the body's centre. If someone recognises themselves in these descriptions, it is time to pay the diaphragm a little attention.
Diaphragm release exercises that can be incorporated into everyday life
The good news is that the diaphragm can be exercised and released relatively simply – without special equipment, in the comfort of home, and with results that become apparent relatively quickly. The key is regularity and conscious attention paid to the breath.
Diaphragmatic breathing while lying down is the most basic and most effective exercise. A person lies on their back, bends their knees and places one hand on their chest, the other on their abdomen. When inhaling through the nose, the abdomen should rise while the chest remains still. The exhalation through the mouth is slow and controlled. This exercise helps the body relearn the natural way of breathing that most adults have lost over the years due to stress and a sedentary lifestyle. It is recommended to practise it for 5 to 10 minutes daily, ideally in the morning after waking or in the evening before sleep.
Stretching the sides of the torso is another excellent way to release tension in the diaphragm area. Standing or sitting, raise one arm above the head and smoothly lean the body to the side, paying attention to how the space below the ribs on the stretched side opens up. Hold the position for 20 to 30 seconds, then repeat on the other side. This stretch targets the diaphragm's attachments directly and helps release tension that accumulates in these areas.
The 4-7-8 technique comes from yoga and was popularised by American physician and integrative medicine specialist Andrew Weil. It involves inhaling for 4 seconds, holding the breath for 7 seconds and slowly exhaling for 8 seconds. This technique activates the parasympathetic nervous system and forces the diaphragm to work consciously and deeply. Many people describe it as one of the fastest ways to calm the nervous system in acute stressful situations.
Massage of the sub-costal area is a lesser-known but very effective method. While lying on the back with bent knees, gently press the fingers under the edge of the costal arch – precisely where the diaphragm meets the ribs. On exhalation, carefully press the fingers deeper, thereby releasing tension directly in the muscle's attachments. This procedure may initially be mildly uncomfortable, as a tense diaphragm is sensitive to touch, but with regular practice the sensitivity decreases and the muscle relaxes. Similar techniques are used by physiotherapists and osteopaths in manual therapy.
A deep exhalation with an open mouth – the so-called "lion's breath" from yoga – is a simple but surprisingly liberating exercise. Inhale through the nose, hold for a second and then forcefully exhale through the mouth with the sound "ha" or "haaaa". This exhalation engages the diaphragm, releases tension in the jaw and neck and helps the body physically "let go" of accumulated tension. As somatic therapist and author Bessel van der Kolk says in his book The Body Keeps the Score: "The body keeps the score – and the only way out is through the body itself." Precisely such simple physical acts, like a conscious exhalation, are the bridge between mind and body.
In addition to the exercises themselves, the environment and lifestyle play a major role. Regular movement in fresh air, such as walking, swimming or yoga, naturally supports deep breathing and release of the diaphragm. Conversely, long periods of sitting at a computer in a hunched-forward position mechanically compresses the diaphragm and prevents its full movement. Workplace ergonomics, regular breaks and conscious straightening of the spine are therefore part of diaphragm care just as much as targeted exercises.
The relationship between the diaphragm and emotions is also interesting. Many somatically oriented therapists point out that when working with the diaphragm, suppressed emotions may arise – a sudden urge to cry, a feeling of relief or even a wave of anxiety. This phenomenon is physiologically explicable: releasing chronic muscular tension can bring to the surface emotions that were literally "locked" in the body. There is no need to be afraid of this – on the contrary, it is a natural and healthy process.
The connection between the diaphragm and the digestive system also deserves attention. Through its movement, the diaphragm massages the stomach, liver and intestines, thereby supporting peristalsis and digestion. A chronically contracted diaphragm can contribute to constipation, bloating or reflux. Many people who begin to work regularly with their breath discover with surprise that their digestive complaints have also improved – without any change in diet.
When it comes to the frequency of practice, experts agree that even five minutes a day devoted to conscious diaphragmatic breathing produces measurable results after several weeks of regular practice. An accessible overview of basic techniques is offered, for example, by the Cleveland Clinic website, which is considered one of the most trusted healthcare sources in the English-speaking world. For Czech readers, physiotherapists specialising in respiratory physiotherapy or yoga instructors with anatomical training are a valuable resource.
Releasing the diaphragm after stress is not a fashionable trend or an alternative medicine on the fringes of interest. It is a concrete, physiologically grounded practice that has a direct impact on the quality of breathing, the function of the nervous system, digestion and emotional balance. At a time when people are exposed to an unprecedented amount of chronic stress, caring for the diaphragm is becoming part of basic health literacy. All it takes is to start – perhaps this evening, five minutes before sleep, with a hand on the abdomen and a conscious breath that reaches deep into the body.
