By Sharmila Acharya
We all have a junk drawer at home — a place we toss things we don’t want to deal with right now. Receipts. Random keys. Tangled cords. Out of sight, out of mind — until the drawer won’t close anymore.
Your body has one too. It’s called the diaphragm.
Most people think of the diaphragm as just a breathing muscle. But in law enforcement, it often doubles as a silent storage unit for unprocessed stress, bracing and emotional suppression — the kind that accumulates call after call, shift after shift, year after year.
Let’s unpack how that happens — and how you can begin to reset it, one breath at a time.
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The diaphragm is where we hold our breath — and our emotions
Law enforcement commonly requires operating in high gear. You may:
- Tighten your core unconsciously
- Breathe high into the chest
- Brace your belly during tense encounters
- Power through long shifts without pause
Whether it’s gearing up for a high-risk stop, responding to a traumatic scene or staying vigilant for hours on patrol, your body responds instinctively. One of the first places this shows up? Your breath.
Under stress, your diaphragm — a dome-shaped muscle beneath your ribs — tightens up and stops moving freely. With it, so does your emotional and physiological flow.
This isn’t just a metaphor. The diaphragm is deeply connected to your vagus nerve, lungs and digestive organs. When it locks down, it sends a signal to your brain and body: “We’re not safe. Stay on alert.”
And your system stays stuck there.
Signs your emotional junk drawer is full
You might not feel emotional, but your body always tells the truth. Common signs of a braced diaphragm include:
- Shallow, chest-based breathing
- A tight or bloated belly
- Difficulty taking a full breath
- Neck and shoulder tension
- A subtle sense of always being “on” or armored up
For seasoned officers, this state can start to feel like the norm — always scanning, always ready. But over time, it takes a toll. It contributes to chronic stress, burnout, anxiety, sleep disruption and even digestive issues.
And it doesn’t just affect your health. It erodes performance — making it harder to focus, assess situations clearly and regulate your responses under pressure.
| RELATED: Hard reset: How officers can shut down stress fast
Why this matters on the job
When your system is stuck in high gear, it narrows your field of awareness. You’re more likely to react reflexively rather than respond with clarity. Over time, this constant state of sympathetic drive wears down your resilience, performance and decision-making under stress.
A regulated diaphragm supports far more than just breathing. It helps with:
- Responding instead of reacting during tense encounters
- Sharper situational awareness and threat assessment
- Clearer communication — even under pressure
- Faster recovery after critical incidents
- Greater emotional control during interpersonal conflict
- Enhanced presence during interviews, de-escalation and leadership moments
The nervous system is your foundation — and your breath is the access point.
Resetting the diaphragm isn’t about relaxing on the job. It’s about staying in your optimal gear — present, aware and ready to perform.
Regulation starts with the diaphragm
If you want to shift from high gear to optimal gear — the zone of calm focus, tactical clarity and performance — you have to unlock the diaphragm.
This is one of the first things I teach in Performance and Resilience Tactics (PRT), a system I developed to help law enforcement professionals regulate stress, reset their nervous systems and stay sharp on the job.
One of our foundational tools is deceptively simple but powerful when practiced with intention: Anchor Breaths.
Performance and Resilience Tactics Tool Spotlight: Anchor Breaths
Anchor Breaths are quick-reset breaths guided by four key principles of optimal breathing:
- Slow it down – Let your breath be unhurried. No need to force anything.
- Shut your mouth – Inhale and exhale through your nose (unless you have a nasal obstruction).
- Sit tall – Give your diaphragm room to move. Posture helps.
- Soften your belly – Let it gently expand and release. No sucking in.
I call them Anchor Breaths because they stabilize your system in the moment — like dropping anchor in rough waters. Breathing only happens in the present moment, so this practice helps bring you there — anchoring you in your body, in real time. It’s a tactical way to get your system back online.
It may sound basic. But when done with awareness, this simple pattern sends a safety signal to your brain and body. It helps shift you out of fight-or-flight and into a state where you can think, communicate and lead more clearly.
And these tools aren’t just designed for downtime — they’re built for on duty.
On the drive back to the station? Try three Anchor Breaths. Between calls? One minute in the patrol car can change your state. Have some time before a difficult conversation or debrief? Anchor your body before you speak.
For law enforcement teams
If you want to learn more tools like this — on-the-job tools built for officers and leadership teams — I teach Performance and Resilience Tactics (PRT) workshops across law enforcement, healthcare and public safety agencies.
Whether you’re on patrol, managing a unit or supporting others through peer support, these body-based strategies are designed to work in real time — when you need them most.
Because your mission matters — and so does your system.
NEXT: Are you weighed down by an invisible load? Picture a “backpack” full of psychological rocks — tough calls, trauma, sleepless nights, pain and daily stress. Over time, that weight wears you down mentally, physically and emotionally. Sometimes it feels unbearable, especially when carried alone. But what if you could unpack some of those rocks, lighten the load and rebuild?
About the author
Sharmila Acharya, PT, has been a physical therapist for 25 years with certifications in yoga, meditation, clinical hypnosis and trauma-informed practices. She is the founder of Performance & Resilience Tactics, helping professionals in high-pressure roles use tactical nervous system tools to optimize performance, enhance resilience and prevent burnout. Learn more at www.resiliencetactics.com.