Flip through any vocal pedagogy text and you’ll see the diaphragm listed as one of the primary muscles of inspiration, moving with each breath we take. It is the second largest muscle in the body, and is larger on the right side than the left. As it contracts it pulls downward and structures around it, like the ribcage and lower torso, stretch outward and downward In those texts we learn about its role in respiration and that’s the end of the discussion.

In addition to playing a role in bringing air into the lungs, the diaphragm plays many other roles in the body.

• Its contractions also help move food to the stomach (the esophagus passes through the diaphragm).
• It also plays a part in pumping blood around the body, via the aorta that passes through it. In fact it is connected to the pericardium via fascia, so as it descends the pressure change it creates causes a slight increase in heart rate and as it ascends there is a corresponding decrease in heart rate.
• Its motion impacts the state of our nervous system by massaging the vagus nerve which wraps around the esophagus as it passes through the diaphragm.
• It helps create stability in the abdomen, helping to regulate pressure throughout the torso. I like to think of a diaphragm moving happily along like a jellyfish, undulating and pulsing with freedom

Evolutionarily, the role of the diaphragm is as a stabilizer, not as a muscle of inspiration.

This is where things start to get interesting.

When you engage in a high load activity like running or planking, the diaphragm becomes a stabilizer and you therefore can’t breathe deeply because the big D has another job to do. It can also serve in its role as a stabilizer more readily in a hypermobile body.

Because we need more air in cardiovascular exercise we will begin to use the accessory muscles of inhalation to help create the needed space in the body to encourage more oxygen movement. In these instances, this is the body intelligently adapting to what is being asked of it. When you are done with the high load activity the accessory muscles will stop helping and the diaphragm is no longer needed as a stabilizer so it goes back to undulating like a jellyfish, playing a larger role in respiration.

When it comes to our emotional state, the diaphragm also has a hugely important role.

We are constantly subconsciously scanning our environment to determine safety. This is called neuroception, a term coined by Stephen Porges. Our body physically responds to the information we perceive through neuroception. What muscle is highly responsive to a threat perceived through our neuroception? The diaphragm.

Whether we experience a stress response of fight, flight or freeze, the diaphragm will armor up (along with the psoas and pelvic floor, neighbors of the diaphragm) in response, reverting to its role as a stabilizer. In other words it will no longer undulate like a jellyfish.

A few heads may have just exploded, so take a second to re-read those last two paragraphs.

Can you think about a time you’ve been startled? Like, REALLY startled. You might be able to conjure up the sensation of the adrenaline that flows through the body, but can you somatically sense the grip of your inner core too?

When we are in a state where most of our life is without heavy stress and a history of trauma, we might experience a stressful event, have some armoring up of our inner core, and then as we move back out of the stress state the diaphragm, psoas and pelvic floor revert to their normal state.

Think now about people who have endured sustained trauma, a major traumatic event, or multiple traumatic events throughout their lifetime. Or people who live with regular anxiety or panic. Their diaphragm may be in a state of armoring on the regular and not know how to be any other way.

For these individuals, taking a deep breath won’t work. (in fact it might make them want to punch you in the face if you tell them to just take a deep breath and calm down). In a worst case scenario, trying to take a deep, calming breath’ might trigger an even greater sense of anxiety and panic. We cannot use the breath to move into a place of calm when our nervous system is disregulated in this way.

So what’s a singer to do? We can use movement, soft outside tools and eventually breathing practices to cultivate the skill of noticing without judgement and connecting to the environment around us to teach our nervous system a new sense of safety. This will help the diaphragm move out of armored up stabilizing and back into it’s role as a muscle of respiration.

If you read this and identify yourself in these words, join us for the upcoming workshop series “Trauma and the Singing Body” live or join us in the Aligned and Aware Membership Library to catch the replay. Your body can find a state of safety and movement can play a major part in getting you there.