Diaphragmatic Breathing: The Voice Coach's Guide to Better Breath Support

If you haven't yet read my article on Breathing Techniques for Public Speaking, you might want to start there first. Otherwise, let’s dive into diaphragmatic breathing.

What Is the Diaphragm?

The diaphragm is a dome-shaped muscle attached to the bottom of your rib cage. When it contracts, it flattens downward toward your pelvis, creating space for your lungs to expand. Air flows in naturally to fill this space.

When the diaphragm releases, it domes back upward, allowing air to leave your lungs. The organs below (your stomach, intestines, liver, etc.) shift slightly to accommodate this movement, which is why your abdominal wall often moves outward when you breathe using your diaphragm.

Do You Use Your Diaphragm?

We are born instinctively breathing diaphragmatically. Watch any sleeping baby—their belly rises and falls naturally.

But over time, many adults shift toward chest breathing. Why? A combination of habit, stress, posture, and social conditioning.

Quick Test

1. Sit upright in a chair.

2. Place one hand on your belly and the other on your chest.

3. Relax your jaw and lips slightly apart. Breathe in through your mouth.

4. Observe: which hand moves more?

• If your belly hand moves outward, you're breathing diaphragmatically (at least in this moment).

• If only your chest hand moves, you’re likely chest breathing.

Note: Even if you pass this test while sitting, you may revert to chest breathing while standing, moving, or speaking.

Why Does Diaphragmatic Breathing Matter?

1. Efficiency and Vocal Stamina

Lifting your rib cage to breathe engages multiple muscles and requires far more effort than simply contracting your diaphragm. Over time, chest breathing can lead to fatigue, especially during extended speaking or performing.

2. Reduced Neck and Throat Tension

Many chest breathers inadvertently engage the shoulders and neck muscles, creating tightness that constricts the voice. Diaphragmatic breathing allows for freer vocal production.

3. Emotional Regulation and Presence

The diaphragm is closely linked to the solar plexus—a dense network of nerves associated with emotional sensation. We often feel anxiety, excitement, or dread "in the pit of the stomach."

Many people subconsciously restrict diaphragmatic movement to suppress emotional vulnerability (e.g., fear of embarrassment or criticism while speaking). Ironically, allowing the diaphragm to move can improve emotional balance and enhance genuine communication.

Why Do People Lose Diaphragmatic Breathing?

Social and psychological influences often play a role.

For example, as a child, you may have spoken confidently until a moment of embarrassment or correction made you feel self-conscious. That emotional discomfort may have led to subtle abdominal tension over time—restricting diaphragmatic motion.

Repeated experiences like these can condition your body to prioritize control over freedom, resulting in habitual shallow breathing.

How to Re-Learn Diaphragmatic Breathing

Before beginning, ensure you have 10 undisturbed minutes in a safe, comfortable space. If you feel lightheaded or anxious during practice, stop and consult a professional.

Guided Exercise

1. Position:

   • Sit upright or lie on your back with a small book under your head.

   • Place one hand on your belly; rest your other hand on your thigh (if seated) or beside you (if lying).

2. Relax:

   • Part your lips slightly.

   • Relax your jaw and tongue.

3. Observe:

   • Pay attention to your natural breathing.

   • Avoid controlling it. Simply notice which hand moves.

4. Visualise the Diaphragm:

   • Picture the dome flattening downward on inhalation and rising upward on exhalation.

   • Imagine your abdominal organs gently shifting with each breath.

5. Release Control Further:

   • Notice that inhalation can be quick and unforced.

   • Exhalation can happen suddenly and naturally as the diaphragm releases.

6. Pause Awareness:

   • Between breaths, notice moments of stillness when your body briefly doesn’t need more air.

   • Allow the next breath to arrive without forcing it.

Tip: Record this script and listen as you practice for guidance.

Practice Tips

• Begin lying down, then progress to seated and eventually standing.

• Practice daily for 5–10 minutes.

• Integrate awareness into daily activities: at your desk, on public transport, or during conversations.

• Over time, diaphragmatic breathing will become your natural default—even while speaking.

FAQs

Is diaphragmatic breathing the same as belly breathing?
Mostly, but "belly breathing" can be misleading. The breath fills the lungs; the belly moves because of diaphragm motion, not because you’re literally breathing into your stomach.

Will this help my speaking voice?
Yes. Diaphragmatic breath provides consistent breath support, improving vocal projection, tone, and resilience.

How long does it take to retrain breathing habits?
With regular practice, many people feel noticeable improvement within a few weeks.

Can breathing habits affect emotional expression?
Absolutely. Freer diaphragmatic motion allows greater access to authentic emotional energy while speaking.

Final Thoughts

Reconnecting with your diaphragm is not just about improving your voice—it’s about reclaiming ease, confidence, and emotional intelligence in how you communicate.

Breathing is both physical and psychological. The diaphragm sits at the crossroads of both.

If you want personal guidance retraining your breath and voice, click here to learn more about one-to-one coaching.

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Ashley Howard is a UK-based voice coach with 18+ years of experience helping professionals and individuals develop clear, authentic, and confident communication.

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