Connecting with Your Breath
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Before becoming a pelvic health physical therapist, I never truly understood the power of breathing. Which is kind of ironic—because now, I believe everyone should be doing diaphragmatic breathing, especially when it comes to physical therapy.
Got pelvic floor concerns? Start with diaphragmatic breathing.
Back pain? Start with diaphragmatic breathing.
Recovering from surgery? You guessed it—start with diaphragmatic breathing.
Despite all my training, I never learned about the importance of the breath. Not in school, not during my post-doctorate residency, and certainly not in my early clinical years. That all changed when I began treating the pelvic floor and became a mom. Lifting my two toddlers requires proper diaphragmatic breathing in order to protect my body from injury. Now, diaphragmatic breathing is where I start with every single patient. It’s the foundation of it all—and it’s backed by science.
What Is Diaphragmatic Breathing?
Also known as “360 breathing,” diaphragmatic breathing is a technique that engages the diaphragm and promotes rib cage and abdominal expansion on inhalation. This style of breathing helps activate the deep core, improves pressure regulation, and calms the nervous system.
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Grab my printable flash cards in my shop—perfect for your fridge, mirror, or yoga mat.
Key Benefits of Diaphragmatic Breathing
1. Supports Core + Pelvic Floor Function
The diaphragm, transversus abdominis, and pelvic floor work together as a coordinated unit—like a cylinder providing core stability. When we breathe diaphragmatically, we engage this deep core system, especially during exhalation.
Research shows that proper breathwork enhances activation of the pelvic floor and transversus abdominis, helping restore function and coordination. So whether you’re dealing with pelvic floor dysfunction or just trying to rebuild strength, this is where we start.
The body is connected—so even if you're treating something above or below the core, we look at the full chain. Breathing is at the center of it all.
2. Improves Intra-Abdominal Pressure Regulation
Diaphragmatic breathing helps maintain optimal intra-abdominal pressure (IAP), which is imperative for management of prolapse, diastasis recti, stress urinary incontinence, as a few examples. Increased pressure in the abdomen, that may occur with breath-holding (valsalva maneuver with lifting) can worsen any of these diagnoses. Diaphragmatic breathing teaches the body how to manage IAP during movement and exercise, protecting the pelvic floor from unnecessary downward pressure.
3. Reduces Stress + Pelvic Floor Overactivity
One of my favorite things about breathwork? It calms the nervous system. Diaphragmatic breathing activates the parasympathetic nervous system—the “rest and digest” part of your body that helps reduce tension.
Many people carry tension in their pelvic floor, which can show up as:
Pelvic pain
Constipation
Urinary urgency or frequency
While we address these issues musculoskeletally, nervous system regulation through breathing is a powerful piece of the puzzle.
A 2021 study by Zech et al. found that diaphragmatic breathing reduced perceived stress and improved heart rate variability (HRV), a marker of parasympathetic tone—especially important in treating pelvic pain and urge incontinence.
4. Enhances Exercise Performance + Movement Efficiency
Once a patient understands how to perform diaphragmatic breathing, we move on to integrating it with movement—especially lifting and exercise.
Exhaling on exertion improves core stability, protects the pelvic floor, and improves load transfer. I’m always surprised how many active adults haven’t learned how to breathe properly while working out. It feels unnatural at first, but with practice, it becomes second nature—and it makes a huge difference.
How To Perform Diaphragmatic Breathing?
Here’s a step-by-step guide I use with patients—and it’s also included as an add-on with my digital flash cards (check those out if you want a printable reminder!):
Lie on your back with your knees bent, feet flat on the floor. Make sure you’re comfortable and supported.
Place your right hand on your chest, and your left hand on your belly.
Breathe in through your nose, hold for 2–3 seconds.
Exhale slowly through pursed lips (as if blowing out a candle).
Notice your belly hand rising more than your chest hand.
Focus on rib cage expansion—front, sides, and back. This is called 360 breathing, and it goes beyond “belly breathing” alone.
When you're ready, begin to incorporate this breath into movement:
Inhale to prepare
Exhale on exertion (like lifting, standing up, or pushing)
Bottom Line
Whether you’re healing from birth, managing incontinence, recovering from prolapse, or simply trying to move more efficiently—start with your breath. Diaphragmatic breathing is simple, powerful, and backed by research. And best of all, it’s something you can begin practicing today.
As promised, grab my free 7-Day Diaphragmatic Breathing Tracker to build consistency and start reconnecting with your breath—one simple step at a time.
✅ Quick daily check-ins
✅ Space to reflect
✅ Designed with busy moms in mind
Download your free tracker now and take the first breath toward core and pelvic floor recovery.
Looking for some additional support?
Check out my printable Resources in my Store—designed for busy moms who want expert guidance in a quick, beautiful format.
✨Easy step-by-step instructions
✨Visual cues to help you stay consistent
Grab your printable bundle in the shop and start building your foundation—one breath at a time.
Resources:
Hodges PW, Gandevia SC. "Activation of the human diaphragm during a repetitive postural task." J Physiol. 2000.
Zech, N., et al. "Effects of diaphragmatic breathing on health: a narrative review." Integr Med Res. 2021.