The Power of Breath: Why Breathing Matters for Your Pelvic Floor
When it comes to pelvic floor health, most people immediately think of Kegels, posture, or maybe even bladder habits. But one often-overlooked powerhouse in pelvic health? Your breath. Yes—how you breathe plays a major role in how your pelvic floor functions.
As an occupational therapist specializing in pelvic floor therapy, I’ve seen firsthand how breathwork can transform everything from incontinence and pelvic pain to posture and core strength. Let’s explore why your breathing habits matter and how you can start using your breath as a therapeutic tool.
How the Breath and Pelvic Floor Work Together
Your pelvic floor doesn’t work alone. It’s part of a team called the deep core system, which includes:
The diaphragm (your main breathing muscle),
The transverse abdominis (deep abdominal muscles),
The multifidus (deep spinal stabilizers),
And of course, the pelvic floor.
When you inhale, your diaphragm lowers—and so does your pelvic floor. This allows your abdomen to expand and pressure to distribute evenly. When you exhale, the diaphragm rises and your pelvic floor gently recoils upward.
This natural movement helps regulate intra-abdominal pressure, supports your organs, and allows your pelvic floor to fully lengthen and contract—something that’s essential for optimal function.
What Happens When We Don’t Breathe Well?
Many people—especially those dealing with stress, chronic pain, or postural issues—tend to hold their breath, breathe shallowly into the chest, or grip their core and pelvic floor without realizing it. This disrupts the coordination between the diaphragm and pelvic floor and can lead to:
Pelvic pain or tension
Urinary urgency or leakage
Constipation
Core instability
Increased anxiety and stress
In other words, poor breathing habits can make pelvic floor dysfunction worse.
Breathing for Pelvic Floor Health: A Simple Start
Want to improve your breathing and support your pelvic floor? Try this simple exercise:
Diaphragmatic Breathing
Sit or lie comfortably with one hand on your chest and one on your belly.
Inhale through your nose. Let your belly rise while your chest stays relatively still.
Exhale slowly through your mouth, allowing your belly to gently fall.
As you breathe, imagine your pelvic floor lengthening on the inhale and gently lifting on the exhale.
Practice for 5–10 minutes a day, or anytime you’re feeling tense.
Final Thoughts
Breath is more than just a vital function—it’s a therapeutic tool. Whether you're recovering from childbirth, managing pelvic pain, dealing with incontinence, or simply trying to reconnect with your body, breathwork is a powerful way to support your healing.
At The Pelvic OT, we integrate breath awareness into every part of your pelvic floor journey. Because when your breath and body work together, healing happens from the inside out.
Want to learn more or schedule a pelvic floor therapy session? Visit thepelvicotct.com or contact us today.
