If you've ever been to pelvic floor physical therapy, you've probably noticed that your therapist (with a nerdy gleam in their eye) keeps talking about breathing. A lot. But why? Are we just super into yoga? Do we think we’re auditioning for a role as a meditation guru or opera diva? Nope. It turns out that how you breathe has everything to do with how well your pelvic floor and core function. And as pelvic floor PTs, we just can’t help but geek out over it!
The Diaphragm & Pelvic Floor: Besties for Life
Let’s get anatomical for a second. Your diaphragm—the dome-shaped muscle under your ribs—is your primary breathing muscle. When you inhale, it contracts and moves downward, creating space for your lungs to fill with air. When you exhale, it relaxes and moves back up.
Now, here’s where it gets cool (well, cool for us nerdy PTs). Your pelvic floor muscles, which sit at the bottom of your pelvis, mirror this movement. When you inhale, your pelvic floor lowers slightly, and when you exhale, it lifts back up. This coordinated movement between the diaphragm and pelvic floor is essential for good core function, bladder control, and even preventing issues like back pain and prolapse.
Breathing and Core Optimization: The Connection You Didn’t Know You Needed
Many people don’t breathe efficiently. Thanks to stress, posture, or just years of not thinking about it, we develop habits like shallow breathing (leading to shoulder, neck, and jaw tension) or breath-holding (yep, sucking in your stomach counts).
When this happens, your diaphragm and pelvic floor aren’t working together properly, which can lead to:
Core weakness
Pelvic floor dysfunction (leakage, prolapse, pain—fun times, right?)
Increased pressure on your back and abdomen
Generalized tension and tightness
By retraining how you breathe, you can optimize your core function and improve pelvic health. That’s why pelvic floor PTs get so jazzed about breathwork! We know that this seemingly small adjustment can make a huge difference in how your body functions.
So… Am I Doing It Right?
Here’s a quick check-in: Try placing one hand on your ribcage and the other on your lower abdomen. Take a deep breath in through your nose. Do you feel your ribs expand out to the sides and your belly gently rise? If so, great! Now, exhale slowly through your mouth and feel your belly soften and your ribs move back in. If your shoulders hike up to your ears, or if you feel more movement in your chest than your ribs and belly, you might need a little practice.
Still unsure? No worries—Dr. Bailee is board-certified in women's health and pelvic floor physical therapy and is passionate about making sure your body is working optimally. If you're unsure if you're doing this correctly, contact us today, and we’ll give you the hands-on instruction you need.
Final Thoughts
So, the next time your pelvic floor PT gets a little too excited about your breathing mechanics, just know it’s because we care (and maybe because we’re just a little nerdy about anatomy). Breathing well isn’t just about taking in oxygen—it’s about giving your core the support it needs to function at its best. And if that means we have to be obsessed with it, well, we’ll wear that badge with pride!
Need help? We’ve got you covered. Give us a call at Bonneville Pelvic Health, and let’s get you breathing (and functioning) better!
Written by:
Dual Board-Certified Pelvic Floor Therapist and Owner of Bonneville Pelvic Health
As an expert in pelvic floor rehabilitation, Dr. Bailee Burningham brings extensive experience in treating complex pelvic floor disorders. She is dedicated to providing compassionate, patient-centered care.
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