How to Perform 360° (Diaphragmatic) Breathing for Core + Pelvic Floor Support
TL;DR — What You’ll Learn in This Post
If you’re postpartum and dealing with core weakness, bladder leaks, pelvic floor tension, or uncertainty about where to start, 360° (diaphragmatic) breathing is the foundation.
In this post, you’ll learn:
What 360° breathing actually is (and what it’s not)
Why breathing matters for postpartum core and pelvic floor recovery
How proper breathing helps with leaks, pressure, and tension
Exactly how to practice 360° breathing step by step
How to know if breathing alone is enough — or if you need more support
👉 Before we dive in → Grab my Breathe + Reflect Guide, a short, calming practice to help your nervous system settle so your core and pelvic floor can respond and support you better—especially when you’re feeling overwhelmed or disconnected.
Why I Start with Breathing (Every Time)
Before becoming a pelvic health physical therapist, I didn’t truly understand the power of breathing — which feels ironic now, because it’s where I start with every single client.
Pelvic floor symptoms? → Start with breathing.
Back pain? → Start with breathing.
Postpartum core weakness or leaking? → Start with breathing.
It wasn’t until I began working in pelvic health — and became a mom — that this clicked. Lifting my twins, getting up off the floor, carrying laundry… all of it depends on how well your breath manages pressure through your core and pelvic floor.
That’s why 360° breathing is not an add-on. It’s the foundation.
What Is 360° (Diaphragmatic) Breathing?
360° breathing is a breathing pattern that allows your rib cage and abdomen to expand in all directions — front, sides, and back — rather than just pushing the belly out.
This style of breathing:
Engages the diaphragm
Coordinates the pelvic floor and deep core
Regulates pressure inside your abdomen
Supports posture, movement, and nervous system calm
Think of your diaphragm, deep core, and pelvic floor as a team. Breathing is how they communicate.
Wondering whether pelvic floor physical therapy is necessary—or if you can start at home? Read this post to help you decide what level of support makes the most sense for your body.
Why 360° Breathing Matters for Postpartum Recovery
1. Supports Core + Pelvic Floor Coordination
Your pelvic floor doesn’t work in isolation. It responds to your breath.
360° breathing helps your pelvic floor and deep core muscles (like the transverse abdominis) work together — improving control, timing, and support.
2. Manages Pressure (Key for Leaks + Diastasis)
Holding your breath or bearing down during movement increases downward pressure — which can worsen:
Bladder leaks
Pelvic organ prolapse
Diastasis recti
Breathing properly teaches your body to distribute pressure instead of dumping it downward. I talk more about Bladder Leaks here.
3. Reduces Pelvic Floor Tension
If you experience pelvic pain, constipation, or urgency, your pelvic floor may be overactive, not weak.
360° breathing activates your parasympathetic nervous system (“rest and digest”), helping release tension and improve coordination.
4. Improves Strength & Exercise Performance
Once you master this breath, it becomes your anchor for movement:
Inhale to prepare
Exhale with effort (standing, lifting, pushing)
This supports your core and pelvic floor without bracing or strain.
How To Perform 360° Breathing (Step-by-Step)
Lie on your back with your knees bent and feet flat on the floor.
Place one hand on your chest and the other on your belly.
Inhale through your nose, feeling your ribs and belly gently expand outward—front, sides, and back.
Exhale slowly through pursed lips (as if blowing out a candle), letting your ribs and belly fall gently inward.
Keep your shoulders relaxed. The goal is movement in your rib cage—not your chest rising and falling.
Once you feel comfortable, begin to use this breath during daily activities and workouts. Inhale to prepare. Exhale on exertion.
When Breathing Is Enough — And When It’s Not
Breathing alone can be incredibly powerful — but it’s not always the whole solution.
Breathing may be enough if:
You’re symptom-free
You’re early postpartum and rebuilding gently
You’re using breath to support movement
You may need more support if:
You’re leaking
Symptoms worsen with exercise
You feel disconnected or unsure how to progress
👉 This is where virtual pelvic floor coaching can help. I offer 1:1 support virtually, so you can get guidance without in-person visits.
FAQ
1. What is 360° breathing?
360° breathing, also known as diaphragmatic breathing, is a technique that expands the ribs and belly in all directions to support the deep core and pelvic floor.
2. Who can benefit from 360° breathing?
Anyone! Especially postpartum women, those with pelvic floor symptoms, or anyone looking to improve their breathing, posture, and core connection.
3. How often should I practice 360° breathing?
A few minutes a day makes a big difference. Try practicing during daily tasks or workouts for lasting results.
4. Can breathing help with bladder leaks?
Yes — when leaks are related to pressure management and coordination. It’s often the first step, not the only step.
TL;DR — How to Use 360° Breathing
360° breathing supports your core, pelvic floor, and nervous system
It helps manage pressure (key for leaks and diastasis)
It reduces tension and improves movement
Practice daily and layer it into real life
Use guided support if breathing feels hard to connect to
Ready to Feel Strong, Connected, and Capable Again?
To get support that actually fits your life, here’s where to begin:
👉 Download the Breathe + Reflect Guide
👉 Explore the Pelvic Floor & Core Strengthening Flash Cards
👉 Learn more about 1:1 support for busy moms
Disclaimer: This post is educational and not a substitute for medical care. If you have concerning symptoms, please consult your healthcare provider.