Written by a pelvic floor physical therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)

Welcome to Day 3 of Pelvismas! Today, we’re focusing on a skill that’s simple yet incredibly impactful for your pelvic floor health: breathing correctly. While breathing is something we do every day without thinking, the way we breathe can either support or strain our pelvic floor muscles. Let’s explore how proper breathing works and how it can make a difference for your pelvic health.

Why Is Breathing Important for Your Pelvic Floor?

Your pelvic floor is part of a dynamic system that works closely with your diaphragm, the primary muscle used in breathing. This partnership, often called the core canister, includes your diaphragm, pelvic floor, abdominal muscles, and back muscles. When you breathe properly, these components move in harmony, promoting:

• Relaxation of the Pelvic Floor: Deep, diaphragmatic breathing encourages the pelvic floor to contract and release naturally, preventing unnecessary tension.

• Improved Core Stability: Proper breathing supports your core, helping you maintain good posture and move efficiently.

• Stress Relief: Breathing deeply reduces stress, which can contribute to pelvic floor dysfunction.

On the flip side, shallow chest breathing or holding your breath can increase pressure on the pelvic floor, leading to tightness or discomfort over time.

How to Breathe Correctly for Your Pelvic Floor

Let’s break down diaphragmatic breathing, the foundation of healthy pelvic floor function:

1. Find a Comfortable Position:

   • Start by lying on your back with your knees bent and feet flat on the ground. You can also sit in a chair with your back supported.

2. Place Your Hands for Feedback:

   • Place one hand on your chest and the other on your belly. This will help you feel the movement as you breathe.

3. Inhale Deeply Through Your Nose:

   • As you breathe in, let your belly rise and your ribcage expand. Imagine filling your lungs with air from the bottom up. Your pelvic floor should naturally relax as you inhale.

4. Exhale Slowly Through Your Mouth:

   • As you exhale, gently draw your belly in and feel your pelvic floor lift slightly. Avoid forcing the movement—think of it as a gentle hug for your core.

5. Repeat:

   • Practice this breathing pattern for 5–10 breaths, focusing on slow, controlled movements.

Common Mistakes to Avoid

• Chest Breathing: If your chest rises more than your belly during inhalation, you’re likely not engaging your diaphragm fully. Focus on expanding your ribcage and belly instead.

• Breath Holding: Avoid holding your breath, especially during daily activities like lifting or exercising, as this can increase pelvic floor pressure.

• Forcing the Movement: The inhale and exhale should feel natural and fluid, not forced or rigid.

Incorporating Proper Breathing Into Your Day

Here are some simple ways to practice diaphragmatic breathing throughout your day:

• Morning Routine: Take 5 deep breaths while lying in bed to start your day with a calm, centered mindset.

• During Exercise: Focus on your breathing during workouts, especially when lifting weights or engaging your core.

• Before Bed: Use diaphragmatic breathing as part of your wind-down routine to promote relaxation and better sleep.

Watch and Learn on YouTube

For a step-by-step guide to breathing correctly for your pelvic floor, check out today’s Day 3 of Pelvismas YouTube video. You’ll see demonstrations, hear tips for troubleshooting, and learn how to make this a natural part of your routine.

Stay Tuned for Day 4!

Breathing is just one piece of the pelvic health puzzle. Tomorrow, we’ll dive into another key tip to help you feel your best this holiday season and beyond. Keep up the great work—each day of Pelvismas is bringing you closer to a healthier, happier you!

Happy Pelvismas! 🎄

For more pelvic health tips and tools, visit our YouTube or follow us on social media. Let’s keep making pelvic health a priority together!

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If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.

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With wellness in your pelvis-

Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)