Why Do Pelvic Floor Therapists Care So Much About Breathing and the Diaphragm?
Your breath is the foundation of core and pelvic floor health. Learn how diaphragmatic breathing supports posture, balance, and whole-body wellness.
When your breath moves freely, so does your body.
When people think of pelvic floor therapy, they don’t usually think of breathing. But your breath—and more specifically, your diaphragm—plays a powerful role in how your pelvic floor, back, and core function.
What is the Diaphragm?
The diaphragm is a dome-shaped muscle under your ribs that separates your chest cavity from your abdominal cavity. It’s your primary breathing muscle, but it’s also a major player in posture, circulation, and core stability.
What is the Core System?
When we talk about the “core,” it’s not just about abs. The core system is a team of muscles working together to create stability and balance:
Diaphragm at the top
Abdominal muscles in the front
Paraspinal muscles along the back
Pelvic floor muscles at the bottom
Think of these muscles as forming a cylinder, or “canister.”
With an inhale, the diaphragm descends and the pelvic floor naturally lengthens. With an exhale, the diaphragm lifts and the pelvic floor gently recoils upward. In an optimally functioning core, this rhythm creates stability, circulation, and balance.
Why Breathing Matters for Your Pelvic Floor and Your Core
The way you breathe affects much more than oxygen intake:
Back pain: If the diaphragm isn’t moving well, the paraspinal muscles often overwork to create stability. This can lead to chronic tightness, tension, and pain in the back.
Core inhibition: With chronic bloating or abdominal distension, the diaphragm may not descend or ascend fully, and the abdominal wall respond as it should. This keeps the core system from functioning at its best.
Pelvic floor dysfunction: Suboptimal breathing can prevent the pelvic floor from lengthening and lifting naturally, which may worsen symptoms like heaviness with prolapse, leaking with exertion, or difficulty relaxing the pelvic floor.
Nervous system regulation: Your breath directly influences whether your body is in a stress response or a calm state—which in turn affects pain levels and muscle tension.
Circulation and lymphatic flow: The diaphragm and pelvic floor work together like pumps to support blood and lymphatic circulation throughout the abdomen and core.
What is an Optimal Breathing Pattern?
The most functional breath is often called a 360-degree breath. Instead of just belly breathing, the ribs expand front, back, and sides, while the belly and back move slightly too. This creates movement all around your ribcage, back, and abdomen with each inhale and exhale—making the most of your core system.
Breathing Practices to Support Your Core and Pelvic Floor
360-Degree Breathing: Place one hand on your ribcage and one hand on your belly. As you inhale, allow your ribs to expand in all directions—front, sides, and back—while your belly softens slightly. As you exhale, feel the ribs gently come back in and the belly naturally draw inward. This is the foundational breath for core and pelvic floor health.
Box Breathing: Inhale for 4 seconds → Hold 4 → Exhale 4 → Hold 4
Resonant Breathing: Inhale for 4 seconds → Exhale for 6
4-7-8 Breathing: Inhale for 4 → Hold for 7 → Exhale for 8
Cyclic Sighing: Inhale through the nose → Pause → Take one more small inhale → Slowly sigh all the air out through the mouth
✨ By reconnecting with your breath, you’re not just helping your lungs—you’re supporting your pelvic floor, protecting your back, and improving your overall well-being.
How to Practice 360-Degree Breathing
Step 1: Get Comfortable
Sit or lie down in a relaxed position with your shoulders soft.
Step 2: Place Your Hands
One hand on your ribcage (side or front)
One hand on your belly
Imagine your ribs expanding like an umbrella opening—front, sides, and back
Step 3: Inhale Through Your Nose
Imagine your ribs expanding like an umbrella opening—front, sides, and back
Allow your belly to soften and gently move outward
Step 4: Exhale Slowly
Feel your ribs draw back in
Notice your belly gently moving inward
Avoid forceful pulling in of the stomach—let it happen naturally
Step 5: Repeat for 5–10 Breaths
Aim for smooth, steady inhales and exhales
Try it for 1–2 minutes a few times a day
✨ Tip: Place your hands around your ribcage like a belt to really feel the side-to-side expansion.
Think pelvic floor therapy is the next right step for you? Give our office a call today or fill out an appointment form and we’ll be in touch!
Why Consistency Matters in Pelvic Floor Therapy
Pelvic floor therapy is a journey, not a quick fix. Learn why consistency builds strength, confidence, and long-term healing for your body.
Consistency is where progress takes root.
Why Consistency Matters in Pelvic Floor Therapy
When it comes to your health, we often want quick fixes. But just like strengthening your muscles at the gym or building endurance for a race, pelvic floor therapy works best with consistency over time.
Your First Visit: The Starting Point
Your initial pelvic health visit is thorough. It includes:
A detailed history of your symptoms and concerns
An assessment of your movement, alignment, and breathing patterns
A pelvic floor exam (if appropriate and with your consent)
This session is like a roadmap—it shows where you’re starting and helps us design a plan specific to your body and your goals.
Why Follow-Up Visits Matter
Each follow-up visit builds on the last. Think of them as stepping stones:
Progressions: We build gradually, adding new exercises and strategies as your body adapts.
Corrections: If something feels off, we adjust your program in real time.
Reinforcement: Repetition helps your body and nervous system learn new, healthier patterns.
Without consistency, your body doesn’t get the steady input it needs to change and strengthen.
Pelvic Health Takes Time—and It’s Worth It
Many pelvic health concerns—like leakage, prolapse, pelvic pain, or core weakness—develop over months or years. It’s natural that they also take time to resolve. The good news? With consistent rehab, most people notice steady improvements in strength, control, and confidence.
Everyday Examples of Why Consistency Matters
Like brushing your teeth: You don’t prevent cavities by brushing once a month—it’s the daily consistency that keeps your teeth healthy.
Like training for a marathon: You can’t run 26 miles after a single jog. Progress comes from building mileage gradually over weeks and months.
Like learning an instrument: Playing guitar or piano takes regular practice. Skipping weeks at a time makes it hard to improve, but steady practice builds skill and confidence.
Your pelvic floor and core are no different—they need steady, repeated input to change and grow stronger.
The Long-Term Payoff
Consistency isn’t just about symptom relief. It’s about giving your body the chance to:
Restore healthy movement and breathing patterns
Rebuild core and pelvic floor coordination
Improve circulation and tissue healing
Create lasting confidence in your body
When you stay consistent, you’re investing in long-term pelvic health and overall well-being.
✨ Bottom line: Pelvic floor therapy is a process. Your first visit lays the foundation, but it’s the regular follow-ups that create lasting change. Stay the course—you and your body are worth it.
Think pelvic floor therapy is the next right step for you? Give our office a call today or fill out an appointment form and we’ll be in touch!
