How Your Breath Impacts Your Pelvic Floor Health - Breakaway Physical Therapy
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How Your Breath Impacts Your Pelvic Floor Health

Shaina Clemons |
Breathe

How Your Breath Impacts Your Pelvic Floor Health

Most people don’t think about how they breathe—it's something our bodies do automatically. It is an unconscious part of our day and living that we don’t give it a second thought. However, the way you breathe plays a critical role in your overall health, especially when it comes to your pelvic floor. Your diaphragm, core, and pelvic floor are deeply connected, working together as a system. When one part of this system isn’t functioning well, it can create imbalances that lead to tension, weakness, or even dysfunction in the pelvic floor.

By learning how to breathe properly, you can improve your core stability, relieve pelvic pain, and enhance bladder and bowel function. Whether you’re an athlete, a new mom, or someone dealing with chronic pelvic discomfort, understanding the connection between your breath and your pelvic floor can be a game-changer.

The Connection Between Your Breath and Pelvic Floor

Your diaphragm and pelvic floor are like dance partners, moving in sync with every breath you take. When you inhale, your diaphragm moves downward, creating space for your lungs to fill with air. At the same time, your pelvic floor relaxes and expands, it lengthens. When you exhale, your diaphragm moves back up, and your pelvic floor naturally lifts and engages, it gently contracts.

This movement ensures proper coordination of your deep core muscles, helps regulate pressure in your abdomen, and promotes healthy circulation in your pelvic region. However, many people develop poor breathing habits that disrupt this natural rhythm, leading to pelvic floor dysfunction. When you are unaware of how you breathe, this can lead to your problem and we need to bring conscious awareness to what is going on with your breath.

How Poor Breathing Habits Affect Your Pelvic Floor

Certain breathing patterns put unnecessary strain on your pelvic floor, causing tension or weakness over time.

  1. 1
    Shallow Chest Breathing – Many people breathe into their chest rather than using their diaphragm. This limits the movement of the pelvic floor, often leading to tightness and discomfort. Your diaphragm is 360 around and we need to ensure that our breath gets to our stomach, back and sides simultaneously when we inhale.
  2. 2
    Breath Holding – Holding your breath while lifting, exercising, or even using the bathroom increases pressure in the abdomen and pelvic floor. This habit is common in people who strain during bowel movements or engage in heavy lifting without proper breath coordination. When this happens on a repetitive basis, it can put us at risk for hernias, pelvic organ prolapse (when one of the pelvic organs descend down) and disc herniations in our spine.
  3. 3
    Overuse of Accessory Breathing Muscles – If your breath is primarily driven by your neck and shoulder muscles instead of your diaphragm, you may experience tension, poor posture, headaches, shoulder problems and weak core stability—all of which impact pelvic floor function. This breathing pattern causes your body to use the little accessory muscles for breathing instead of our main breathing muscle, the diaphragm. These little muscles were not meant for this repetitive load breath after breath throughout the day and they fatigue quickly.

Recognizing these patterns is the first step in improving your breath and, in turn, your pelvic health.

Signs That Your Breathing Might Be Hurting Your Pelvic Floor

If your breathing isn’t supporting your pelvic floor, your body will likely give you warning signs. Some common symptoms include:

  • Chronic pelvic pain or tightness
  • Urinary urgency or leakage when sneezing, coughing, or exercising
  • Frequent constipation or difficulty with bowel movements
  • A feeling of heaviness or pressure in the pelvic region
  • Difficulty engaging core muscles during workouts

If you notice any of these signs, your breathing technique might need some attention and a pelvic floor physical therapist can help!

The Benefits of Proper Breathing for Pelvic Floor Health

By improving your breathing habits, you can experience a wide range of benefits, including:

  • Stronger Core Stability – Proper breathwork helps engage deep core muscles, improving posture and reducing back pain.
  • Better Bladder and Bowel Control – Coordinating your breath with pelvic floor movement can reduce urinary leakage and support healthy digestion.
  • Pain Relief – Many cases of pelvic pain are due to muscle tightness, and learning to breathe properly can encourage relaxation.
  • Postpartum Recovery Support – Reconnecting with your breath after childbirth is a key step in restoring pelvic floor strength.
  • Lower Stress and Anxiety – Proper breathing activates the parasympathetic nervous system, promoting relaxation and reducing pelvic floor tension.

Breathing Techniques to Improve Pelvic Floor Function

Focusing on breathwork can help retrain your pelvic floor and core to function optimally. Here are a few simple exercises to get started:

Diaphragmatic Breathing

This foundational technique encourages the proper movement of the diaphragm and pelvic floor.

  1. 1
    Lie down in a comfortable position.
  2. 2
    Place one hand on your stomach and the other on your side that then wraps to your back.
  3. 3
    Inhale deeply through your nose, allowing your stomach, sides and back to expand. Your chest should stay relatively still.
  4. 4
    Exhale slowly through your mouth, feeling your stomach, sides and back return to normal.

Practicing this daily can help you reconnect with your natural breathing pattern. Complete 5 breaths and then take a break. As it gets easier for you to feel this expansion all the way around your body, you can then try it in sitting or standing.

360° Rib Cage Breathing

This technique ensures that you feel your breath fill your sides and your back in the different positions noted below.

  1. 1
    Lay on your side (either side). Put one hand on our side pushing down to give your brain the cue to breath into that area.
  2. 2
    Inhale deeply, allowing your ribs to expand outward and sideways. You should feel the air fill under your hand.
  3. 3
    Exhale fully, feeling your ribs return to normal.
  4. 4
    Try this on the other side to see if your breath is evenly distributed to both sides.
  5. 5
    Then lay on your stomach to feel the air come into your back. Put a book or something with a bit of weight on your back.
  6. 6
    Inhale deeply feeling the air push the book up in the air as your back expands.
  7. 7
    Exhale fully feeling your back completely rest and the book coming back to its starting position.

This type of breathing helps distribute intra-abdominal pressure evenly, reducing strain on the pelvic floor.

Exhalation Engagement for Strength

If you experience leakage or heaviness when lifting, running, or sneezing, practicing coordinated exhalation can help.

  1. 1
    Inhale before exerting effort (such as lifting a weight, standing up from sitting, picking up your kids, etc.).
  2. 2
    Exhale as you perform the movement, gently engaging your core and pelvic floor.
  3. 3
    Remember “E for E” – exhale during the exertion.

This technique prevents excessive pressure from bearing down on your pelvic floor, reducing the risk of prolapse or leakage. It gives your pelvis extra support when you are exerting yourself, no matter how heavy it may be. Practice this even when lifting up light objects to teach your body HOW to use your breath with movement.

The “Let-Go” Breath for Tension Release

If you carry tension in your pelvic floor, focusing on relaxation is key.

  1. 1
    Sit or lie down in a comfortable position.
  2. 2
    Take a deep breath in through your nose.
  3. 3
    As you exhale, sigh audibly and allow your pelvic muscles to fully relax.

This may sound silly to make a noise when you exhale, but it feels good. Try it with your friends or your kids and you may all start laughing 😊 This exercise is especially helpful for those who experience pelvic pain or tightness.

Breathing & Pelvic Floor Exercises

Pairing breathwork with movement can further support pelvic health. Here are two exercises that integrate breathing with muscle coordination:

  1. 1
    Bridge Pose – Lie on your back with knees bent. Inhale to prepare, then exhale as you lift your hips, engaging your core and pelvic floor. Slowly lower and repeat.
  2. 2
    Child’s Pose with Breath Focus – Sit back on your heels with arms extended forward. Inhale deeply into your belly, allowing your pelvic floor to expand. Then exhale letting all your air come out. This pose encourages relaxation and flexibility.

Breathing Modifications for Different Conditions

If you have a specific pelvic floor concern, modifying your breathwork can be beneficial:

  1. 1
    For Pelvic Pain: Focus on deep diaphragmatic breathing and the “let-go” breath to release tension.
  2. 2
    For Incontinence or Prolapse: Use the exhalation engagement technique to support your pelvic floor during movement.
  3. 3
    For Postpartum Recovery: Start with gentle diaphragmatic breathing to rebuild core and pelvic floor coordination. When you have a new baby, spending a few minutes breathing each day is the start to your self-care Momma.

Your breath is a powerful tool in maintaining a healthy pelvic floor. It is commonly overlooked, not talked about, ignored how we breathe and not always on the radar for healing. Whether you need to relieve tension, improve bladder control, or rebuild strength after childbirth, focusing on how you breathe can make a significant difference. By making small changes to your breathing habits, you can enhance your pelvic health and overall well-being.

If you're experiencing pelvic floor issues, our team at Breakaway Physical Therapy are here to help. Contact us today for a free consultation with one of our experts and start your journey toward better pelvic health!

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Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
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