Many of us understand the importance of pelvic floor health, but only a few realize how profoundly our breathing patterns can enhance—or hinder—this crucial aspect of our wellness. Active breathing isn't just about taking deeper breaths—it's about creating a synchronized relationship between your diaphragm and pelvic floor that amplifies strength and stability from within.
The Power of Active Breathing
Your diaphragm and pelvic floor should work in harmony—they're designed to be dance partners, moving in coordinated patterns. When you breathe properly, this natural rhythm strengthens both muscle groups simultaneously.
Try this simple practice daily:
- Inhale through your nose, allowing your belly, ribcage, and chest to expand fully
- Exhale through your mouth while gently lifting your pelvic floor upward and drawing your belly button toward your spine
- Practice at least 30 breaths daily in various positions—sitting, side-lying, and standing
The beauty of this technique is its accessibility—just a few minutes each day can create meaningful change in how your core functions.
Breathing Life into Your Exercises
Ready to put active breathing into practice? These two exercises become significantly more effective when paired with proper breathing technique:
Abdominal Bracing
This exercise strengthens the deep core muscles that support your pelvic floor:
- Place your hands on your abdomen and take a gentle inhale
- As you exhale, draw your navel toward your spine
- Keep your back neutral and focus on flattening your abdomen using your core muscles
- Add a sustained "shh" or "haa" sound during the exhale to engage your muscles more deeply
- Hold each contraction for 5 seconds
- Complete 10 repetitions, 1-2 times daily
Side-lying Hip Abduction
This movement strengthens the hip abductors which work synergistically with your pelvic floor:
- Lie on your side with your bottom knee bent, hips stacked, and top hip slightly rolled forward
- Inhale as you raise your top leg 3-5 inches above hip level, keeping your heel behind your body's centerline
- Exhale as you lower your leg with control
- Complete 3 sets of 10 repetitions, resting 2-5 minutes between sets
Why This Works
The coordination of breath with movement creates what physical therapists call "anticipatory core activation"—where your body learns to automatically engage the right muscles at the right time. This translates to better support during everyday activities and can significantly improve issues like mild incontinence, lower back pain, and core stability.
Start incorporating these breath-focused exercises today and notice how this simple shift transforms your approach to core strength from the inside out.
Experiencing pelvic discomfort? Don't wait to feel better. Schedule a visit with a Care Team today and take the first step toward relief.
REFERENCES
- APTA Pelvic Health Special Interest Group
