Breath - Diaphragm & Pelvic Floor relationship

When we breathe well, the diaphragm moves down on the inhale, allowing the ribs to widen and the belly to soften. On the exhale, it gently lifts back up.

This kind of breathing helps calm the nervous system, ease tension, and support our core and pelvic health.

Diaphragmatic (or “belly”) breathing can:

• Support the nervous system and reduce stress

• Improve oxygen exchange

• Massage the internal organs

• Reduce tension in the neck and shoulders

• Support pelvic floor health

  
  

  These is how it can benefits our internal organs:

1. Supports the heart indirectly

Diaphragmatic breathing changes pressure in the chest and abdomen, which can help blood return toward the heart. This is sometimes called a “respiratory pump.”

2. Helps the lungs expand more fully

The diaphragm is the main breathing muscle. When it moves well, the lower parts of the lungs can expand better, rather than relying only on shallow upper-chest breathing.

3. Supports bowel movement rhythm

The gentle pressure changes from breathing can support natural movement in the intestines. This does not “cure” constipation, but it can help create a more relaxed internal environment for digestion.

4. Encourages organ mobility

The organs need to glide slightly with breath, posture, and movement. Diaphragmatic breathing encourages this natural sliding and shifting rather than keeping the abdomen rigid.

5. Helps down-regulate stress responses in the gut

The gut is very sensitive to stress. Slow breathing can help move the body toward a calmer “rest and digest” state, which may support better digestive function.

The Diaphragm & the Pelvic Floor – A Beautiful Relationship

The diaphragm and the pelvic floor work as a team. When you inhale and the diaphragm moves down, the pelvic floor naturally responds with a gentle softening. On the exhale, as the diaphragm lifts, the pelvic floor gently recoils and lifts too.

When we constantly grip the buttocks, clench the jaw, or “suck in” the belly, this natural rhythm is disrupted. Over time, that can contribute to tension, pelvic floor dysfunction, or low back discomfort.

Many of us have developed habits of:

• Butt gripping

• Holding the tummy in

• Bracing unnecessarily

Awareness is the first step to change.

Simple Practice to Connect Diaphragm & Pelvic Floor

Supine Mindful Breath Connection (5 minutes)

1. Lie on your back with knees bent, feet on the floor.

2. Place one hand on the belly, one on the lower ribs.

3. Inhale slowly through the nose. Feel the diaphragm descend, the ribs widen, and the pelvic floor gently soften.

4. Exhale slowly. Feel the diaphragm rise and the pelvic floor naturally recoil (a subtle lifting—not a squeeze).

5. Imagine the breath moving like a wave between these two spaces.

   
   
   
   

   “Imagine the pelvic floor is a hammock. On the inhale, the hammock gently lowers and widens. On the exhale, it quietly floats back up by itself.”

To help feel the softening of the pelvis , guide your attention to these areas:

1. Relax the jaw first

The jaw and pelvic floor often mirror each other. “Unclench the teeth, soften the tongue, and notice if the base of the pelvis softens too.”

2. Relax the glutes

Many people confuse pelvic floor awareness with butt gripping. “Let the buttocks be heavy. No squeezing the glutes.”

3. Feel the sit bones widen

This is often easier than saying “pelvic floor.” “As you inhale, imagine the two sit bones gently moving away from each other.”

4. Use the image of softening down into the mat

“Let the base of the body become heavier, warmer, and wider.”

5. Do not push down is just a simple release, is not a push. It is a softening and widening.”

A simple 2-minute sequence:

Take an easy inhale through the nose.

Feel the lower ribs expand.

Feel the belly soften.

Imagine the sit bones widening.

Imagine the pelvic floor softening like a hammock.

Slow exhale through the nose or mouth.

Let the body settle without squeezing.

Repeat for 5 slow breaths.

“Some of you may feel a clear softening. Some may feel nothing at first. That is completely fine. We are just building awareness.”

No forcing. No pushing the belly out dramatically. Just allowing space. 

To Release Butt Gripping

• Stand comfortably.

• Gently squeeze the buttocks for 3 seconds… then fully release.

• Notice the difference.

• Repeat 3–4 times.

  
  

  Often we don’t realise we’re holding until we feel what “let go” actually means.

During the day, occasionally ask yourself:“Am I gripping or holding?”

If so, soften by 10%. Let your belly move. Let your breath be easy.