Have you ever been told to “just do Kegels” and move on with your life when it comes to core and pelvic floor strength? Whether you’re a female athlete, an everyday mom, a busy professional, or recovering postpartum, I hate to break it to you, but there’s a lot more to it than that.

                How do I know this? Because I ask my clients all the time: “Has your PT explained this to you before I have?” And almost always, the answer is no.

                Your body’s biomechanics—aka how your muscles, joints, and systems work together—are the heart of your pelvic floor health. Period.

The Breath-Body Connection

Understanding the Anatomy of Your Core and Floor

                Your core isn’t just about having strong abs—it’s an intricate system of muscles that includes your diaphragm, deep core muscles, and pelvic floor. These structures work together to regulate pressure and provide stability for movement, lifting, and even daily activities like standing and walking.

• Diaphragm: The main muscle responsible for breathing, sitting at the base of your ribcage.

• Pelvic Floor: A group of muscles at the bottom of your pelvis that support your bladder, bowel, and reproductive organs.

• Transverse Abdominis: Your deepest core muscle, wrapping around your torso like a corset to provide spinal stability.

• Multifidus: Small but mighty muscles along your spine that help with posture and control.

                When these muscles work in sync, you have better control, balance, and strength. But if one component is weak or overactive, it can throw the whole system off, leading to issues like back pain, pelvic dysfunction, or core instability.

                Your diaphragm, core, and pelvic floor form a system that manages internal pressure. This system is designed to adapt as you breathe, move, and lift, but when it’s out of sync, you might experience symptoms like leakage, pain, or weakness.

                Breathwork isn’t just for postpartum healing—it’s essential for everyone. Proper breathing mechanics play a crucial role in core stability, spinal health, stress reduction, and overall movement efficiency. Whether you’re an athlete, a new mom, or simply someone who wants to feel better in your body, learning how to breathe effectively can be a game-changer.

                Yes, these are the rules of your body, and you need to understand this in order to TRULY heal. It’s really this simple:

• When you inhale, your diaphragm moves downward, increasing pressure in your abdomen. Your pelvic floor should lengthen to balance that pressure.

• When you exhale, your diaphragm rises, and your pelvic floor passively contracts to stabilize with your core.

                If these movements aren’t coordinated, your body compensates—often in ways that lead to discomfort or dysfunction.

                That’s it.

                Understand how your body works, and you have the autonomy to freely move, lift, and breathe in a way that supports your long-term strength and function.

Have You Thought About How YOUR Body Manages Pressure?

                What restrictions do you feel, or not?

                Essentially, focus less on breathing through your chest and more through your ribs and belly.

                Why does this matter?

The Role of Breathwork in Pelvic Floor and Overall Health

                Breathing is essential for connecting with your pelvic floor. Diaphragmatic and abdominal breathing allows for proper range of motion in the pelvic floor (hello, tight pelvic floor muscles!) and is crucial during exercise.

                Beyond the pelvic floor, proper breathwork:

• Reduces stress and activates the parasympathetic nervous system (hello, relaxation!).

• Enhances oxygen exchange, improving endurance and energy levels.

• Supports core strength, preventing injuries and enhancing movement efficiency.

• Helps manage intra-abdominal pressure, reducing strain on the spine and pelvic organs.

How to Sync Your Breath With Movement

                Generally speaking, you want to inhale when muscles are being:

➡️ Elongated (lowering into a squat, lowering the bar for a deadlift, lowering from a pull-up, lowering into a push-up).

And exhale when muscles are shortening/contracting:

➡️ Coming up from the squat/deadlift, pulling your body up to the pull-up bar, pushing your body up from the push-up.

                It’s so important that our inhales cause ribcage expansion, allowing the pelvic floor, abdominals, and back muscles to achieve full range of motion.

                And when we exhale, we should exhale up and out through the mouth/chest, NOT bear down into the pelvic floor with additional force (hello, lifters who valsalva!).

Breathing Takes Practice, But It’s Worth It

                Learning how to breathe correctly takes practice, focus, and coordination. But it’s absolutely necessary if you are looking to start your rehab journey, improve core function, enhance athletic performance, and reduce stress. 🏋🏼‍♀️

                If you have rib flaring and tight pelvic floor or abdominal muscles, this type of breathing may be more difficult for you—but it is also the most beneficial for you. So get to it!

                Your breath is more powerful than you think. Mastering it is a game changer for your health, strength, and overall well-being. 💪

Ready to Take the Next Step?

                If you’re ready to improve your pelvic floor health and take control of your recovery, I’d love to help! Click here as I offer free consultations as a pelvic floor physical therapist to guide you through your journey.

                Plus, don’t miss out! Click here for our free Pelvic Wellness Academy, where we share expert tips, tricks, and even offer free courses to support your healing and strength. Let’s get you feeling strong and empowered—because you deserve it!

xo Dr. Courtney

Additional Links: 
How to Diaphragmatic Breathe

Youtube Video on Diaphragmatic Breathing

My Instagram Account