Beyond Core Strength: Breathing, Pressure, and Functional Stability

Argan Athlete | Performance Blog

For years, the fitness world has over-simplified “core training.” We’ve been told to brace harder, crunch more, or hold planks for minutes on end. But true core control isn’t about muscle tone or six-pack definition—it’s about pressure management.

At Argan Athlete, we go beneath the surface. We train not just the core, but the system behind it.

The Core as a Pressure System

The modern understanding of core function is grounded in the concept of intra-abdominal pressure (IAP). Rather than thinking of the core as a collection of muscles, we now understand it as a cylindrical system where the diaphragm (top), pelvic floor (bottom), and deep abdominal and spinal stabilizers (walls) work together to control pressure.

When this pressure system is intact, it:

• Stabilizes the spine under load

• Coordinates movement between the trunk and limbs

• Reduces compensations in the pelvis, ribs, and neck

• Improves breathing efficiency and athletic output

When it fails, symptoms arise—often far from the actual source.

What the Research Shows

Modern studies have confirmed that core dysfunction is not always a strength issue—it’s often a coordination and timing problem. Key findings include:

• Diaphragm dysfunction is significantly associated with chronic low back pain, altering muscle recruitment strategies (Hodges & Gandevia, 2000).

• Poor breathing mechanics can lead to altered rib cage position, lumbar instability, and compensatory overuse of paraspinals or hip flexors (Kolar et al., 2012).

• Restoration of diaphragmatic breathing has been shown to improve lumbopelvic control and reduce pain across athletic populations (Lee & Lee, 2019).

This research is clear: your breath is not separate from your movement. It is foundational to it.

Why "Bracing" Misses the Mark

The common cue to “brace your core” often leads to global rigidity rather than functional support. Clients who over-brace typically demonstrate:

• Breath-holding or shallow upper chest breathing

• Rib flaring or posterior pelvic tilt during movement

• Excessive spinal stiffness and limited rotation

• Core strategies that sacrifice mobility for perceived stability

In performance terms, this shows up as early fatigue, poor load transfer, and increased joint stress—especially under complex or unilateral demands.

How We Approach It at Argan Athlete

Our method begins with restoring pressure control, not adding external load. We assess:

• Rib cage dynamics at rest and during movement

• Diaphragmatic recruitment through breath mapping

• Pelvic position, intra-abdominal pressure generation, and load transfer patterns

Then we train the system through progressive, high-yield strategies:

Foundational Integration

• 90/90 breathing with reach: Establishes posterior expansion and deep core engagement

• Crocodile breathing with cueing: Enhances sensory awareness and lateral expansion

• Supine balloon press (DNS-inspired): Activates zone of apposition and teaches pressurization with control

Functional Application

• Dead bug with humming or long exhale: Coordinates breathing with limb motion

• Half-kneeling single-arm carries: Challenges trunk control under asymmetrical load

• Split stance anti-rotation press: Reinforces core reflex timing during gait-related tasks

We train core control as a dynamic, reflex-driven system—not a static wall of muscle.

Pressure as a Performance Tool

When breathing and core control are optimized, clients experience:

• Greater force transfer in lifting and running

• Improved pelvic floor and thoracic mobility

• Reduced lumbar and hip compensation patterns

• Decreased recurrence of low back or sacroiliac pain

• Enhanced endurance and postural tolerance in sport

Whether you’re an athlete recovering from injury or chasing a performance edge, your breath is a hidden performance variable. And at Argan Athlete, we know exactly how to coach it.

Next Steps: If you’re experiencing recurring core or back issues despite being “strong,” or if you want to unlock more efficient, resilient movement, reach out for a movement evaluation. We’ll show you what your breath has been missing.