Why Diaphragm Training Might Be Fitness's Best Kept Secret

When you think about the most important muscles for physical strength and endurance, it's unlikely that the diaphragm is the first thing to come to mind. But a new study suggests that perhaps it should be.

Researchers tested whether breathing muscle training could improve strength, balance, and back health in 36 professional dancers (men and women, ages 16–47). They were placed into two groups. The training group used a handheld breathing device at high resistance (60% of their max inhale strength), adjusted weekly. The control group used the same device but at very low resistance (10% of their max inhale strength).

It's a well-designed study because the control group was still using the device, but at a capacity so low it was basically useless. However, since the control group had never used the device before, they didn't know that.

Both groups did the same workout: 30 breaths, twice a day, every day, for 8 weeks.

The results were surprising. The training group saw significant improvements in every measurement compared to the control group. Breathing muscle strength improved, which was to be expected. But balance and muscular endurance improved significantly as well. Lower back pain improved as well.

What's also interesting is that thickness of the diaphragm increased in the training group. This shows that all muscles can grow if they are trained, even the muscles of the diaphragm which we would never consider. The diaphragm is a core-stabilizing muscle, which was likely responsible for the improved balance and reduced lower back pain seen in the results.

This study is a good reminder that our bodies work as an interconnected system, not just a collection of isolated parts. The diaphragm may be hidden from view and easy to overlook. Not only is it helping us breathe, but also keeping us upright and stable. Anyone looking for an edge in their routine, in addition to their strength and conditioning programming, may want to consider focused breathing training.

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This story was originally published July 14, 2026 at 8:43 AM.