Why Your Breathing Feels Restricted (And How That Affects Your Core and Pelvic Floor)
TL;DR — What You’ll Learn in This Post
If your breathing feels shallow, tight, or restricted — especially during movement or exercise — it’s not just a breathing issue.
In this post, you’ll learn:
why restricted breathing is often linked to abdominal bracing and rib stiffness
how postpartum changes and perimenopause can affect breathing mechanics
how breathing and the pelvic floor are meant to work together
why strengthening alone doesn’t always help
where breath fits before core and pelvic floor work
If breathing feels hard or limited, this will help you understand why — and where to start.
👉 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.
When Breathing Feels Hard (Even at Rest)
Many women describe their breathing like this:
“I can’t take a deep breath.”
“My ribs don’t move.”
“My breath stays in my chest.”
“I feel tight through my abs when I inhale.”
This can show up:
during exercise
while lying down
when trying to relax
or even when you’re not doing much at all
It’s easy to assume this is a lung issue — but more often, it’s a mechanics and coordination issue involving the ribs, diaphragm, abdominal wall, and pelvic floor.
How Breathing Is Supposed to Work
In an ideal breathing pattern:
the diaphragm moves downward on inhale
the ribs expand in multiple directions
the abdominal wall lengthens and adapts
the pelvic floor responds and moves with the breath
This creates efficient pressure management and allows the core to support movement without constant bracing.
When any part of this system becomes stiff or overactive, breathing can start to feel restricted.
The Role of Abdominal Bracing
One of the most common contributors to restricted breathing is persistent abdominal bracing. This doesn’t mean you’re doing anything wrong.
Abdominal bracing often develops as a stability strategy in response to:
pregnancy and postpartum recovery
repeated lifting and caregiving
hormonal shifts in perimenopause
chronic stress or fatigue
returning to exercise without adequate coordination
Over time, this can lead to:
tight obliques that limit rib expansion
reduced diaphragm excursion
difficulty coordinating breath with movement
increased pressure through the pelvic floor
The body is seeking stability — but the strategy can start to interfere with breathing.
Why This Is Common Postpartum
During pregnancy:
the rib cage adapts to accommodate growth
the diaphragm works in a different position
the abdominal wall experiences prolonged stretch
After birth, many women return to movement with:
altered rib mechanics
habitual bracing
limited breath expansion
Even when strength is returning, breathing mechanics don’t always normalize automatically. If this resonates, you can read more about how the body holds protective patterns here:
Why Your Body Keeps Holding Tension (Even When You Stretch)
Why Perimenopause Can Change Breathing Too
In perimenopause, hormonal changes can influence:
connective tissue behavior
muscle tone
recovery capacity
stress responsiveness
Many women notice:
increased abdominal gripping
stiffer ribs
breath that feels more shallow or effortful
This isn’t a failure of strength — it’s often a sign that coordination and adaptability need attention first.
How Restricted Breathing Affects the Pelvic Floor
The diaphragm and pelvic floor are designed to move together.
When breathing becomes restricted:
pressure management changes
the pelvic floor may remain more active or guarded
symptoms like heaviness, leaking, or discomfort can show up — even during low-load tasks
This is why pelvic floor symptoms don’t always resolve with strengthening alone.
Why More Exercises Don’t Always Fix the Problem
Core and pelvic floor exercises are valuable — but timing matters.
If:
the ribs don’t move well
the diaphragm can’t descend fully
the abdominal wall stays braced
then adding more strengthening can reinforce the same patterns.
Breath is often the missing first step — not to relax everything, but to restore movement and coordination.
Where to Start Instead (A Simple Framework)
If your breathing feels restricted, start here:
1. Notice Rib Movement
Can your ribs expand sideways and into your back?
2. Reduce Excess Bracing
Allow the abdominal wall to adapt rather than hold constantly.
3. Coordinate Breath Before Strength
Let breath lead, then layer movement.
4. Keep It Subtle
Early changes are often small — more ease, less effort.
A Gentle Entry Point
This is exactly why I created Breathe + Reflect.
It’s a short, supportive guide designed to help:
restore rib movement
improve breathing mechanics
support pelvic floor coordination
without forcing calm or pushing effort
FAQ:
1. Is restricted breathing a strength issue?
Not usually. It’s more often a coordination and mobility issue involving the ribs, diaphragm, and abdominal wall.
2. Should I stop core exercises?
Not necessarily — but breathing mechanics often need attention before adding more load.
3. Can breathing really affect pelvic floor symptoms?
Yes. Breathing and pelvic floor movement are closely linked through pressure management.
4. How long does it take to notice changes?
Some notice subtle shifts quickly; for others it’s gradual. Small changes still matter.
TL;DR — What to Take With You
Restricted breathing is often a mechanics issue, not a lung issue
Abdominal bracing and stiff ribs can limit breath
Postpartum and perimenopause commonly affect breathing patterns
Breath supports pelvic floor and core coordination
Starting with breath can make strengthening more effective
If breathing feels restricted, your body may need coordination — not more effort.
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 Tension Reset
👉 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.