Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
Diaphragmatic (belly) breathing engages the primary breathing muscle (diaphragm) for a fuller breath, compared to shallow chest breathing that primarily uses secondary respiratory muscles. Benefits: greater tidal volume, better gas exchange, lower respiratory rate, reduced anxiety through vagal nerve stimulation. Most adults breathe primarily from the chest — poor posture, stress and sedentary lifestyles reduce diaphragmatic engagement. Consistent diaphragmatic breathing practice improves exercise performance, recovery and stress resilience. Nasal breathing during low-intensity exercise also enhances nitric oxide production and oxygen delivery.
- Uses diaphragm for deeper, more efficient breath
- Activates parasympathetic nervous system
- Reduces respiratory rate and anxiety
- Nasal breathing enhances nitric oxide production
In practice
Many endurance coaches now include breathing-pattern work alongside physical training — nasal breathing at easy paces and diaphragmatic breathing technique can improve CO2 tolerance and reduce the perceived effort of hard efforts, though it supplements rather than replaces structured aerobic training.
FAQ
Is diaphragmatic breathing better than chest breathing during exercise?
At rest and during lower-intensity exercise, yes — it's more efficient and activates the parasympathetic ('rest and digest') nervous system; during very high-intensity effort, the body naturally shifts to faster chest breathing to meet oxygen demand.
Can breathing technique be trained?
Yes — diaphragmatic breathing, box breathing and nasal-breathing drills are all trainable skills that some athletes use to improve recovery and manage exercise-induced stress.