Diaphragmatic Breathing

Your body is designed to work with you — not against you.
Learning how to breathe and manage pressure is one of the most effective (and gentle) ways to support your pelvic floor. If you're dealing with symptoms like leaking, heaviness, or discomfort, this is a powerful place to begin.

Understanding Your Core Pressure System

Your breath plays a powerful role in pelvic floor health. This video breaks down how the diaphragm, core, and pelvic floor work together — and why proper breathing can make a big difference in managing pressure and preventing symptoms.

  • 1. Position Yourself Comfortably:

    Sit upright in a chair with your feet flat on the floor, or lie on your back with knees bent or extended.

  • 2. Hand Placement for Awareness:

    Place your right hand on your right ribcage and your left hand on your left ribcage, just below your bra line.

  • 3. Inhale Deeply Through Your Nose:

    Breathe in slowly, directing the air between your ribs.

    As you breathe in, aim to feel your ribs gently expand outward into your hands — and soften back in as you exhale.

  • 4. Exhale Slowly Through Your Mouth:

    Gently exhale, feeling your ribs relax, lower abdomen gently coming in. Keep your shoulders relaxed and your chest mostly still — the movement should come from your ribs and belly. Repeat several times!

Click HERE to download a handout on diaphragmatic breathing.

Pelvic floor health starts with pressure control.
When the diaphragm, abdominals, and pelvic floor don’t work together, pressure can build and strain the pelvic floor. Re-establishing this natural connection through breath can reduce symptoms and improve how your core functions day to day.