The Five Diaphragms: Glottis, Tongue, Thoracic, Abdominal, Pelvic
Think of the five diaphragms as a stacked pressure system. When they coordinate, breath is efficient, the nervous system downshifts more easily, and posture organizes without bracing.
Here’s a quick map of the five diaphragms:
glottic diaphragm (vocal folds): the valve that shapes exhale. soft whisper-ujjayi or gentle humming modulates intrathoracic pressure and calms the system.
tongue/hyoid diaphragm: tongue, suprahyoids, infrahyoids. tongue resting on the palate widens the upper airway and quiets neck tension; it’s a simple lever for vagal ease.
thoracic diaphragm: primary muscle of respiration. dome descends on inhale, ribs widen laterally, crural fibers tether to the upper lumbar spine. let the side ribs move more than the neck.
abdominal diaphragm (transversus abdominis synergy): a circumferential “corset” that regulates intra-abdominal pressure on exhale. think gentle, elastic narrowing rather than hard bracing.
pelvic diaphragm (pelvic floor): pressure partner to the thoracic diaphragm. on inhale it yields; on exhale it subtly lifts. over-clenching blocks breath; yielding restores rhythm.
A 10-minute Coordination Practice
Set up: comfortable seat or reclined with knees bent. nasal breathing throughout.
Minute 0–2: glottis tune — soft whisper-ujjayi on the exhale. listen for even sound; keep jaw and tongue relaxed.
Minute 2–4: tongue and hyoid — place tongue lightly on the palate; let the jaw unhinge a few millimeters. add three quiet hums on the exhale to feel throat vibration.
Minute 4–6: thoracic dome — hands to side ribs. breathe wide and low; let the ribs open like doors. avoid lifting the shoulders.
Minute 6–8: abdominal corset — on exhale, feel a gentle 360-degree narrowing around the navel line, like tightening a soft drawstring. no force, no sucking in.
Minute 8–10: pelvic floor rhythm — notice a natural yielding on inhale and subtle lift on exhale. if you can’t feel lift, cue a small image: sipping a blueberry through a straw on the last second of exhale, then completely relax.
Teacher cues that change everything:
widen the side ribs, let the neck do less
exhale is elastic, not forceful.
relax before you organize: yield, then tone.
aim for coherence, not intensity.
Common patterns and simple fixes:
neck breathers: emphasize side-rib glide; pause if the scalenes grab.
over-bracers: trade planks for supported bridge and longer exhales until the abdominal corset feels elastic, not rigid.
pelvic floor over-recruitment: practice more yielding on inhale; avoid long breath holds.
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