The Hidden Power of Nasal Breathing: Awakening the Inner Core
- AL Gonzalez
- Sep 14
- 5 min read
Updated: Oct 29
Most people think of breathing as something simple: air in, air out. But true nasal breathing does much more. As Dr. Bohdanna Zazulak from Yale University explains in her breakthrough publication Master Your Core, each inhale and exhale activates an intelligent sequence of inner core muscles that stabilize the spine, support our posture, and transform shallow breathing into a full-body practice.
When practiced mindfully, nasal breathing works best when paired with diaphragmatic breath — drawing air deep into the belly instead of shallow into the chest. This combination restores natural breathing mechanics, strengthens the inner core, and supports the nervous system. Research also shows that slow, nasal breathing stimulates the vagus nerve, and that extending the exhale increases vagal tone and calm.
The Importance of Nasal Breathing
Nasal breathing is not just a method; it’s a vital practice for enhancing overall well-being. It encourages deeper, more effective breaths, which can lead to numerous health benefits. By focusing on nasal inhalation and exhalation, individuals can improve their respiratory efficiency and overall health.
Benefits of Nasal Breathing
Improved Oxygenation: Nasal breathing allows for better oxygen exchange in the lungs.
Enhanced Relaxation: It promotes a state of calm and reduces stress levels.
Support for the Immune System: The nasal passages filter and humidify the air, providing a protective barrier against pathogens.
Nasal Inhalation: Awakening the Inner Core
Neutral State – The Calm Before the Breath
Before the inhale, the diaphragm, pelvic floor, and abdominal wall rest in a neutral position. The body is calm, waiting for the next breath.
The Diaphragm Engages
When the air begins to flow in through the nose, the diaphragm contracts and moves downward. The pelvic floor responds by gently relaxing, creating space for the lungs to expand. This is the essence of diaphragmatic breathing — the diaphragm leading the breath while the nose regulates airflow, filtering and humidifying as oxygen enters.
Full Inhalation – The Balloon Belly
At the peak of inhalation, the diaphragm presses downward while the pelvic floor contracts to its maximum as an end cap. The abdominal cavity fills with pressure, pushing the belly outward.
To retrain the body away from shallow chest breathing, it helps to slightly exaggerate this “balloon belly” effect.
Imagine your abdomen inflating like a gentle bubble, while the rib cage expands only moderately. This is mindful nasal diaphragmatic breathing in action, restoring the body’s pressure dynamics and strengthening the foundation for posture and stability.
Inner Stillness – Holding the Breath
For a brief pause, the body holds its alignment. The diaphragm, pelvic floor, and abdominal wall work together to create a balanced, supportive core. This stillness stabilizes the spine and grounds the body.
Transition – Preparing for the Exhale
As the inhale completes, the “belly bubble” begins its gentle return. The diaphragm rises slightly, the pelvic floor prepares to contract, and the abdominal wall moves toward neutral. This is more than just letting go — it’s the setup for a mindful exhalation, which can be used for power or peace!
Nasal Exhalation: The Power of the Inner Core
Pelvic Floor Initiates the Exhale
Exhalation begins with the pelvic floor. Its many small muscles contract upward, signaling the rest of the core system. The diaphragm eases upward as air begins to rise out of the lungs.
Slow, nasal exhalation is especially potent: studies comparing nasal to mouth breathing suggest that the nasal route engages additional neural pathways while also stimulating vagal activity, shifting the body from fight-or-flight toward rest-and-digest (homeostasis).
When practiced mindfully, this nasal exhalation completes the cycle of diaphragmatic breathing — air in through the nose, belly expansion led by the diaphragm, and a controlled release that activates the inner core.
The Transversus Abdominis Braces the Torso
Next, the transversus abdominis (TA) activates. Acting like a natural corset, the TA draws inward and braces around the torso. This ensures exhalation is steady and supports the spine during movement.
Multifidus Zips Up the Spine
As exhalation deepens, the multifidus muscles along the spine activate like a zipper. From sacrum to neck, they stack the vertebrae upright, creating lift and stability. The spine doesn’t collapse with the exhale — it strengthens.
Full Exhalation – Stability and Release
At the end of exhalation, the inner core is fully engaged. The inner core activates as the transversus abdominis braces around the torso and the multifidus zips up the spine, protecting our delicate disks from pressure created by expected or unexpected injurious forces.
Exhalation completes not as a collapse but as an integration of strength, posture, and — most importantly — through vagus nerve activation, a movement toward parasympathetic dominance: rest, digest, restorative homeostasis.
Why This Matters
Breathing is more than a reflex — it’s a training system for the body and the nervous system.
Inhalation expands and fills the body with pressure, helping our posture and stability.
Exhalation activates the deep muscles of the core, reinforcing posture and helping us generate power or restore in peace.
When these phases are tied together through mindful nasal diaphragmatic breathing, the benefits multiply: stability in the spine, balance in the nervous system, and resilience in the mind. Crucially, slow nasal exhalation does more than expel air — it triggers physiological processes that counteract stress: engaging the vagus nerve, increasing heart-rate variability, reducing sympathetic nervous system dominance, and promoting rest/digest function.
By practicing mindful nasal diaphragmatic breathing, you don’t just reclaim your breath — you reclaim your body’s inner foundation and build a pathway toward calm, balance, and resilience.
Practice Box: Mindful Nasal Diaphragmatic Breathing
Steps to Practice Mindful Nasal Breathing
Find a Comfortable Position: Sit or lie down in a quiet space.
Close Your Eyes: This helps minimize distractions.
Inhale Through Your Nose: Focus on drawing air deep into your belly.
Hold for a Moment: Allow your body to feel the fullness of breath.
Exhale Slowly Through Your Nose: Engage your core as you release the air.
Repeat: Continue this cycle for several minutes.
Conclusion
Incorporating mindful nasal diaphragmatic breathing into your daily routine can significantly enhance your physical and mental well-being. It fosters a deeper connection between your body and mind, promoting relaxation and resilience.
By embracing this practice, you can transform your approach to breathing and overall health.
References
Zaccaro A. et al. (2022). Slow Nasal Breathing engages olfactory pathways and parasympathetic activity via vagus; contrasted with slow mouth breathing. Frontiers in Systems Neuroscience.
McKeown P. et al. (2021). Slow, nasal breathing activates the parasympathetic nervous system via the vagus nerve. Breathing Re-Education Review
Magnon V., Dutheil F., Vallet G. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific Reports 11, 14985
Gerritsen R. J., Band G. P. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience 12:397
Watso J. et al. (2023). Nasal versus oral breathing and autonomic responses. American Journal of Physiology–Regulatory, Integrative and Comparative Physiology
