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How Diaphragm Breathing Supports the Female Pelvic Floor

Updated: Jun 29

by Julia Piazza


When it comes to women’s health, the pelvic floor often doesn’t get the attention it deserves—at least not until something starts to feel off. Whether it’s urinary incontinence, pelvic pain, or pelvic organ prolapse, these common issues can leave many women feeling frustrated, dismissed, or unsure of their options.

While conventional approaches often involve invasive treatments or even prescriptions for antidepressants, there’s a gentle, natural practice that supports both prevention and healing: diaphragm breathing.

What Is Diaphragm Breathing?

Diaphragm breathing—also known as deep belly breathing—involves drawing air deep into your lungs by expanding your diaphragm, the dome-shaped muscle at the base of your ribcage. This type of breathing doesn’t just calm your nervous system and lower your heart rate—it also plays a key role in keeping your pelvic floor strong, flexible, and functional.

It’s All Connected: Managing Intra-Abdominal Pressure

Your core and pelvic floor are a team. The diaphragm (top), deep abdominal muscles (front), multifidus muscles (back), and the pelvic floor (bottom) work together as a pressurized, coordinated system. When you breathe deeply:

• The diaphragm moves downward.
• The abdominal organs shift slightly, increasing pressure.
• The pelvic floor gently lengthens and recoils in response.
• Overly tight or weak pelvic floor muscles begin to release—this is often the first step in healing.
• This synchronized motion helps maintain both flexibility and strength in the pelvic floor.

The Benefits of Diaphragm Breathing for Pelvic Floor Health

Practicing this kind of breathing throughout the day offers several important benefits:

• Natural toning for the pelvic floor: Each deep breath acts like a mini workout for your pelvic floor—helping it contract and relax in a balanced, healthy way.
• Pressure management: Breath-holding or shallow chest breathing can increase pressure on the pelvic floor.
• Core strength and stability: A functional pelvic floor is key to core strength.
• Less stress, less pain: Deep breathing stimulates the vagus nerve, promoting relaxation and reducing pain.
• A gentle start to postpartum healing: Diaphragm breathing is a safe and supportive way to re-engage your core post-birth.

Tips to Build a Strong Pelvic Floor Foundation

Want to try it out? Here are some tips to get started:

1. Start with your posture. Good alignment gives your diaphragm and pelvic floor the space they need to move.
2. Check in with your breath. Sit or stand comfortably. Place one hand on your ribcage and the other on your belly.
3. Inhale through your nose. Feel your ribs and belly gently expand.
4. Exhale softly through your mouth. Feel your ribs and belly fall.
5. Practice throughout the day. Reminders (like post-it notes or phone alerts) can help you return to your breath.

As this becomes more familiar, begin tuning into your pelvic floor:
• On your inhale, feel the breath expand into your ribs and belly and gently down toward your pelvic floor.
• On your exhale, imagine your pelvic floor muscles lightly lifting as your diaphragm rises.

Final Thoughts

The connection between diaphragm breathing and pelvic floor health is powerful—and empowering. Whether you're healing from pelvic floor dysfunction or simply looking to support your body through life’s many transitions, this practice is a simple, accessible tool to carry with you.

So take a deep breath—you’ve got this.

References

1. Bø, K., & Frawley, H. C. (2016). Pelvic floor muscle training in prevention and treatment of pelvic organ prolapse. Current Opinion in Obstetrics and Gynecology, 28(5), 424–430.

2. Hodges, P. W., & Gandevia, S. C. (2000). Changes in intra-abdominal pressure during postural and respiratory activation of the human diaphragm. Journal of Applied Physiology, 89(3), 967–976.

3. Weintraub, A. Y., Glinter, H., & Marcus-Braun, N. (2018). Narrative review of the epidemiology, diagnosis, and pathophysiology of pelvic floor disorders in women. European Journal of Obstetrics & Gynecology and Reproductive Biology, 224, 185–190.

4. Lawrence, J. M., Lukacz, E. S., Nager, C. W., Hsu, J. W., & Luber, K. M. (2008). Prevalence and co-occurrence of pelvic floor disorders in community-dwelling women. Obstetrics & Gynecology, 111(3), 678–685.

 
 
 

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Tel: 916-337-7869

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